Body Scan

This five minute guided meditation is also known as a body scan where you focus on and purposefully relax your entire body,

One area at a time.

I'd like you to get comfortable in your chair and relax.

Take a deep breath and feel your feet flat on the floor,

Really feeling your feet in contact with the ground underneath you.

And just take a few more deep breaths like this for a moment.

Now I'd like you to start by focusing on your toes.

Scrunch them up and then release.

Now relax your ankles,

Your calf muscles,

Your knees and your thigh muscles.

Just feel your whole leg,

Heavy and relaxed.

Remember if you have any thoughts coming into your head,

Just watch them float by like white fluffy clouds in the sky.

Now come back to your body and relax your buttocks and your pelvic area.

And begin to notice any tension you may have in your back.

Breathe deeply in and as you breathe out,

Slowly relax and release any tension you may have in your back.

Now focus on your shoulders,

Lift them up to your ears and release them completely.

Now it's time to relax your neck and jaw muscles.

Take a deep breath in and as you breathe out,

Let go of any tension you're holding in your neck and jaw.

Now focus on your face,

Your forehead,

Your eyes,

Your cheeks,

Your nose,

Your mouth and your ears.

Just feel them all relaxing.

Finally focus on the top of your head,

Just feel the tension draining.

Now I'd like you to hunch your shoulders up one last time and as you release them,

Any remaining tension can sink down and flow out of you.

Take a few more deep breaths and enjoy this feeling of relaxation and calm for a little while longer.

Now I'd like you to slowly bring your attention back to the room.

Begin noticing the sounds around you and when you're ready,

Slowly open your eyes.

Really focus on how you're feeling compared to when you first started this meditation.

And hold on to this feeling as you go about the rest of your day.