Body Scan For Deep Relaxation

Welcome to this guided body scan meditation to help you relax and find some rest.

Before we begin,

Go ahead and find a comfortable position for this meditation.

I recommend laying down either on a yoga mat or even in your bed.

It could be on a couch or a floor,

But find a position where you can be horizontal.

You don't have to hold yourself up and feel free to use any props or supports that will make you more comfortable.

So maybe a pillow or bolster supporting the backs of the legs beneath the knees,

Maybe a pillow behind the head,

Maybe even a blanket or something weighted on top of you.

Once you've found your comfortable position for rest,

Either softly close the eyes or allow your vision to blur and get softer if you'd rather keep your eyes open.

Take a moment to land here,

To enter into this time and space that you've set aside for yourself.

Feel your body relax into the support beneath you,

The support of whatever surface you're on,

Whatever props are helping you,

Whatever is around you.

Then start to tune into your breathing.

Notice your breath.

Noticing its pace,

How deeply you're breathing in,

How full your exhales are.

And then consciously,

But without too much effort,

Without too much force,

Invite your breathing to slow down and to deepen.

So bringing in each inhale a little more fully,

Feeling more expansion from the breath in and letting each exhale be nice and slow,

A full exhalation,

A soft but complete emptying of the lungs.

Rest your awareness on your breathing for the next few breaths and start to notice the rise and fall of your torso.

Maybe it's through your belly,

Maybe through your chest with each cycle of breath.

In this practice,

We'll allow for this slow natural breath.

You don't have to try to breathe to a certain pace or a certain count.

But I invite you to keep the breath nice and slow and steady.

And then as we settle into our position here,

As we feel the support of this natural breath,

We'll begin to guide the awareness to different parts of the body,

Each place where the awareness is brought.

I'll try to soften.

So I'll talk through different parts of the body,

Starting with the top of the head,

Inviting you to notice any tension or effort,

And also inviting you to allow the awareness to soften.

So starting with the top of the head,

The crown of the head,

Notice any sensations you feel there,

Bringing your awareness to your scalp,

Noticing as well the back of the head.

On an inhale,

Notice any tension,

Any buildup,

Any effort.

And with the exhale,

Soften in.

Guide your awareness next to your face,

Your forehead,

Your eyebrows,

Space between the eyebrows,

Both eyelids,

Your nose,

Your cheekbones,

Maybe even the sinuses behind them.

Notice your jaw,

Your teeth,

Your tongue,

Each ear.

Notice if there's any tension you're holding in your face,

Anywhere you're gripping,

Anywhere you're tensing,

Breathe into that.

And with the exhale,

Allow that all to soften and release.

Getting heavier through the back of your head,

Guide your attention next to the muscles of your neck.

Notice if your neck is trying to hold your head in any particular position.

Notice any effort or tightness.

On an exhale,

Let that go,

Let that soften.

Even if it means the head turns slightly to one side,

That's fine.

Become aware next of the tops of your shoulders,

Your collarbones,

Your chest,

Shoulder blades and upper back.

Notice again,

If you're trying to hold yourself in any one position,

If there's any effort through the shoulders,

Through the upper back,

Through the chest.

On an inhale,

Breathe into that area,

Create space.

And with the exhale,

Let it go,

Melt into whatever surface you're on.

Let the upper back and chest release.

Notice next your upper arms,

Your elbows,

Your elbows,

Forearms,

Hands and each finger.

Notice where they've landed,

Where you've positioned them,

Whether that's by your sides or on the torso somewhere or any position that they're in.

Notice if you have to put forth any effort to hold them where they are.

Not an exhale,

Let that effort be less.

Allow the arms and hands to land.

Bringing your awareness next to the rib cage,

The sides of the ribs,

The back of the rib cage,

Fronts of the ribs.

Even your sternum,

That bone in the center of your chest.

Notice any effort around the ribs,

Any tensing or tightening,

Any holding.

Inhale to expand the rib cage and with the exhale,

Let it get heavier.

Let your torso melt into the bed or the mat or the floor,

Wherever you are.

Notice next your abdomen,

The belly,

Belly button,

Your lower back.

Notice any effort to restrict yourself or hold yourself in a certain place.

Inhale all the way down into the belly and with the exhale,

Soften.

Bring your awareness next to your pelvis,

Your hips,

Letting your pelvis be heavy.

Noticing the places where the tops of your legs meet your torso.

Notice any tension or holding here.

Breathe into it and with the exhale,

Allow the thighs to settle deeper into the sockets.

Noticing next your thighs,

Fronts of the thighs,

Backs of the legs,

The hamstrings.

Notice any tensing or effort here,

Any attempt to hold your legs in a specific position.

Inhale to notice and with the exhale,

Relax.

Allow anything beneath your legs to receive them,

Whether that's a pillow or a bolster or just the surface beneath you.

Noticing next your kneecaps.

Again,

Notice if there's any gripping or holding.

Follow your inhale.

With the exhale,

The kneecaps soften.

And let your awareness travel down to the lower legs,

The calves,

The shins.

Noticing any efforts,

Any pent-up energy,

Any fight or flight residing in the calves.

Inhale noticing.

With the exhale,

Let any gripping undo.

Allow the muscles to soften,

The legs to release.

The legs to release.

Notice next your ankles,

Your heels,

Soles of the feet,

Arches of the feet,

Each toe.

Notice if you're making an effort to hold the feet in any one position.

And on an exhale,

Allow them to relax,

Allow them to soften,

Invite them to fall however they may,

Letting that effort go.

Bring your awareness now to the whole lower body.

Pelvis,

Thighs,

Knees,

Calves and shins,

Ankles and feet.

Inhale with awareness.

Exhale,

Soften.

Noticing next your entire upper body,

Belly and lower back,

The whole ribcage,

Chest and shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

And hands.

Inhale with awareness.

Exhale,

Soften.

Notice your neck,

Your whole head from the jaw,

The tongue,

The cheeks,

Eyelids,

Eyelids,

Forehead,

Top of the head,

Back of the head,

The whole head and neck.

Inhale awareness.

Exhale,

Soften.

Finally,

Become aware of your whole body from the top of your head all the way down to your toes.

Inhale,

Aware of your whole being.

Exhale,

Soften completely.

Take these next few moments to rest in this state of softening,

In this place of relaxation.

In this space where there's nothing to do,

Nobody to be,

No certain way to feel.

Gently start to bring your awareness back to your breath,

Back into your body,

Back into whatever space you're in.

Invite in a slightly deeper breath,

Reawakening,

Finding small movements through your fingers and toes,

Wrists and ankles,

Finding any other small movements that help you come back,

Help you re-enter the world out of this body scan,

Out of this meditation.

And when you're ready,

Softly blink the eyes open or refocus your gaze.

Thank you so much for sharing in this practice with me.