Gentle Body Scan Meditation | Calming Male Voice

Welcome,

This body scan is a gentle way to end your practice,

After exercise,

After yoga or before sleep.

We will move slowly through the body,

From the feet to the head,

Breath by breath,

Part by part,

Softening more deeply.

Begin with the soles of the feet,

Notice the ground holding you,

Now the tops of the feet,

Soft,

Skin soft,

Light,

Ankles steady,

Simple,

Still,

Calf muscles,

Calm,

Shins smooth,

Knees resting,

Round and free,

Inner thighs melting,

Outer thighs loosening,

Glutes grounded,

Heavy on earth.

With gentle breath,

We relax the legs even more deeply,

Now the abdomen,

The belly rising and falling,

The organs of digestion and creation,

All soft,

All safe,

All still.

With gentle breath,

We relax the belly even more deeply.

Move upward to the solar plexus,

The center of strength,

The fire within,

The diaphragm lifting,

Lowering,

Opening with each breath,

Releasing with each breath,

Then the chest,

The lungs wide,

The heart steady,

Chest rising,

Chest falling.

With gentle breath,

We relax the chest even more deeply.

Now to the arms,

Palms open,

Wrists resting,

Forearms light,

Upper arms unburdened,

Shoulders soft,

And sinking.

With gentle breath,

We relax the arms even more deeply.

Bring awareness to the spine,

From its base upward,

Vertebra by vertebra,

A long line loosening,

Light,

The trunk,

Belly,

Chest and back together,

Are held,

Supported,

Surrendered.

With a gentle breath,

We relax the trunk even more deeply.

Now the neck,

Skin soft outside,

Throat open inside,

Neck long,

Free,

Neck safe,

Lingering here,

Letting it loosen.

With gentle breath,

We relax the neck even more deeply.

Now the head,

Forehead smooth,

Eyebrows easy,

Eyelashes light,

Eyes resting in their orbits,

Cheeks soft,

Nostrils open,

Lips loose,

Teeth apart,

Tongue soft,

Chin calm,

The jaw easy,

Back of the head heavy,

Held.

With a gentle breath,

We relax the head even more deeply.

Now,

Sense the whole body,

From the soles of the feet to the crown of the head,

One being,

One breath.

Invite an inner smile,

Feel the force,

Feel the well-being,

Feel the positivity spreading everywhere,

Filling everything.

Rest here,

With heartbeat,

With breath.