This is a total body scan and relaxation meditation to release any tension you may be feeling in your body.
Let's begin by getting into a comfortable position.
You can either lie down or remain seated if you prefer.
We're going to be relaxing your entire body,
So get in whatever position you would feel most comfortable doing that in.
Allow your hands to rest wherever they feel most comfortable,
And as you get settled,
Allow yourself to focus on the present moment and the sound of your breath.
If you haven't already,
I invite you now to gently close your eyes or soften your gaze,
Whichever feels most comfortable to you.
Let's begin by taking three big cleansing breaths in through your nose and out through your mouth.
Again,
In through your nose,
Expanding your belly,
And out through your mouth,
Completely emptying your belly.
One more time,
Deep breath in through your nose and exhale completely out through your mouth.
Begin to breathe now at your own pace,
In and out through your nose.
Allow your body to be fully settled into this space.
With each exhale,
Release any physical tension,
As well as any mental clutter that you are hanging on to today.
And with each inhale,
Breathing in a sense of calm.
We're going to work our way down the body,
Scanning and relaxing each area.
Notice as we go if there are any particular areas of tension in your body that need extra attention.
Continue breathing in and out,
Sinking even deeper.
Beginning at the crown of your head,
Allow your scalp to completely loosen,
Releasing any tightness there.
Allow that releasing feeling to melt down into your forehead,
Your temples,
Down around your eyes,
Through your face,
And into your jaw.
You might allow your jaw to gently hang open.
Feel the relaxing sensation travel down the back of your head,
Down your neck,
Melting into your shoulders.
Allow your shoulders to fall away from your ears.
Feel an easing sensation melting down your arms,
Past your elbows,
Into your forearms,
Down into your hands and into your fingers.
Feel your core relax,
Your chest,
Stomach,
Into your pelvis.
Feel your back relax,
The melting sensation unwinding your upper back,
Moving down your sides,
All the way down to your lower back and into your seat.
Feel your hips relax,
Melting down into your upper legs,
Your hamstrings,
Past your knees,
To your calves,
Your shins,
Your feet,
And finally your toes.
If there are any areas of your body that felt particularly tight today,
On your next exhale,
Imagine you are breathing into those areas,
Sending a release of any lingering strain.
Just let it go.
You are totally relaxed.
All of your physical tension has been released.
Notice how deep and calm your breath has become.
Continue breathing in and out at your own pace,
Feeling calm,
Feeling present.
Slowly allow your awareness to come back to your body and the present moment with me.
Without opening your eyes,
Begin to notice what is around you in the space you're in,
Feeling your body back in this space.
You might want to gently stretch or wiggle your fingers and toes,
Or even rotate your wrists and ankles.
As we bring this meditation to a close,
Take one last breath in through your nose and out through your mouth.
And when you are ready,
Gently open your eyes.
