Welcome to this muscle relaxation and body scan meditation.
Make sure you are in a comfortable position such that all parts of your body are fully supported.
Take a nice deep breath in,
Making any last movements or adjustments before coming to stillness.
As you exhale,
Let your body relax into a motionless state.
Breathe in deeply again.
As you exhale,
Allow your breath to return to a natural flow.
Let it slow down and relax you even more.
Feel your body breathing on its own,
Comfortable,
Relaxed,
And calm.
Bring all of your attention now to the tips of your fingers.
Allow yourself to imagine a gentle relaxation starting in your fingertips.
Now let this feeling spread to your palms,
Carrying with it the ability to release tension.
Focus only on the relaxation in your hands and how beautiful that feels.
Your hands have never felt so loose.
All of the muscles have let go and returned to their original state.
Feel grateful for this profound relaxation.
Now take this relaxation in your hands and let it travel slowly up your arms,
Relaxing your muscles along the way.
Your forearms,
Upper arms,
Elbows.
Allow the muscles in your shoulders to be relaxed.
Allow your shoulder blades to relax as well.
And now your spine,
Starting at the very top.
All of the muscles surrounding these bones let go and relax.
Your entire back.
All of the muscles are relieved of tension and strain.
This feeling of relaxation goes to your chest and ribs,
Slowly melting away the muscles here.
Feel this sense of relaxation spread to your abdomen,
Deeply relaxing the muscles in your digestive system.
Allow your muscles to let go here and any tension to dissipate completely.
Now to your pelvis and hips,
Focusing on the relaxation traveling here and feeling grateful for the calmness that you feel.
Follow the relaxation as it goes down each leg,
Traveling slowly,
Yet taking care and letting each muscle completely let go of any tension.
Your knees are completely supported.
Down to your shins,
Feel the muscles let go.
Now the calves on your backside,
Letting the muscles loosen here as well.
All the way to the ankles,
Feel the intricate muscles of the ankles slowly let go and return to their state of perfection.
Now your feet,
Starting with the heels,
Begin to deeply relax.
Arches of your feet let go of any strain they've ever had.
Tops of your feet open and become loose and relaxed.
All the way to the tips of your toes,
Feel each toe relaxing on its own.
Your entire body from the neck down is so relaxed,
None of your muscles want to move.
All they want to do is restore and rebuild to a state of strength.
Allow for a moment to experience your body from the neck down,
Feeling more relaxed than it ever has.
The relaxation in your body is traveling up your neck now.
Draw your attention to your throat,
The back of the neck.
Allow any muscles to start to loosen.
Feel relaxation going into your entire jaw,
Allowing it to let go of any strain and tension.
Your mouth,
Nose,
Ears,
And eyes all relax simultaneously.
Now bring your focus to the third eye chakra.
This is located just above your forehead in between the eyebrows.
This is the place where you can access ultimate relaxation.
Breathe in deeply,
Concentrating on that third eye chakra,
And breathe out,
Expanding your relaxation to your entire head and brain.
You are now encompassed in relaxation.
Enjoy it,
Feel gratitude for it.
Whenever you are ready,
Return your awareness to the present moment,
Appreciating that your body has returned to its natural state of harmony through this breathing and relaxation meditation.
Have a wonderful day.
