This body scan meditation will help you connect with your body and your breath and relax.
It can be used during the day to find calm or in the evening to help you fall asleep.
Begin by finding a comfortable position lying down.
Take your time to get settled in,
Making sure you're comfortable.
And when you're ready,
Bring your attention to your breath.
Begin by noticing your natural breathing.
Notice where you feel the air moving in and out of your body.
Where you feel the breath moving through your body.
It could be your nose,
Your mouth,
Your chest,
Your belly.
Connect with your breath.
And slowly,
Gently begin to deepen and lengthen your breathing.
Take slow,
Deep,
Mindful inhales and slow,
Deep,
Mindful exhales.
Intentionally slowing down the rhythm of your breath.
We'll take two cleansing breaths together.
Take a deep inhale through your nose and a big exhale out through your mouth.
Once more,
A big long inhale through your nose and let everything out through your mouth.
Continue to breathe slowly and mindfully,
Keeping your mouth closed and breathing only in and out through your nose.
Bring your attention to your feet.
Relax your feet.
Bring your attention to your ankles.
Relax your ankles.
Bring your attention to your calves.
Relax your calves.
Bring your attention to your knees.
Relax your knees.
Bring your attention to your thighs.
Relax your thighs.
Bring your attention to your hips.
Relax your hips.
Bring your attention to your belly.
Relax your belly.
Bring your attention to your chest.
Relax your chest.
Bring your attention to your shoulders.
Relax your shoulders.
Bring your attention to your low back.
Relax your low back.
Bring your attention to your middle back.
Relax your middle back.
Bring your attention to your upper back.
Relax your upper back.
Relax your entire back.
Bring your attention to your fingers.
Relax your fingers.
Bring your attention to your hands.
Relax your hands.
Bring your attention to your wrists.
Relax your wrists.
Bring your attention to your forearms.
Relax your forearms.
Bring your attention to your elbows.
Relax your elbows.
Bring your attention to your upper arms.
Relax your upper arms.
Bring your attention to your shoulders.
Relax your shoulders.
Bring your attention to your neck.
Relax your neck.
Bring your attention to your face.
Relax your face.
Release any tension in your forehead,
Between your eyebrows,
Around your nose,
In your cheeks,
And let your jaw release and fall open.
Bring your attention to your entire head.
Release any tension in your scalp and the back of your head.
Feel your body completely relaxed.
Bring your attention back to your breath,
Focusing on your inhales and exhales.
Slow,
Mindful,
Deep inhales and exhales.
Keep your attention only on your breath.
Relax your shoulders.
Bring your attention to your knees.
Relax your knees.
Feel your body completely relaxed.
Relax your knees.
Slowly,
Slowly,
Gently,
Gently begin to bring movement back to your body.
Maybe wiggling your fingers and toes,
Shaking your head side to side,
Taking a big yawn.
Maybe taking a full body stretch,
Reaching your arms all the way up overhead and lengthening your legs long.
If you're drifting off to sleep,
Feel free to stay lying on your back.
If you'd like to come out of the meditation,
Slowly,
Gently roll over onto your side.
Keep your eyes closed.
And when you're ready,
Press into your hands to help you come up to sit.
Head comes up last.
Keeping your eyes closed,
Find your way into a comfortable seat and slowly,
Gently blink your eyes open.
Have a wonderful rest of the day.
Namaste.
