Hello and welcome.
This meditation is intended to calm anxiety.
This is a body scan bringing you outside of your mind and into the awareness of your body and your sensations.
You're going to start by lying down in a comfortable position either on your back or your stomach,
Whatever works best for you and your body.
You can lay on the floor,
On the couch or on a bed,
Anywhere that's comfortable.
So you may feel a little bit sleepy and your mind may drift,
The intention of this meditation is to be aware of your body and to be in the present moment.
Now start by gently closing your eyes.
Let your shoulders rise up and back,
Falling away from your ears.
Bring your attention to your breathing.
Take a deep breath in and let it out.
We are going to bring awareness to the physical sensations in the different parts of our body.
For this exercise,
Notice any of these sensations without judgment.
You may have pains,
Tightness,
Tingling,
Whatever sensations you may have,
Notice them and don't judge.
It's not whether these sensations are good or bad,
It's just about noticing them and focusing on them.
Continue to breathe and with each breath,
Fall deeper and deeper into the surface that you are laying on.
Know that it is there to support you.
I am here to support you.
You are safe and you are loved.
Bring your awareness to where your body makes contact with the surface that you are laying on.
And on your out breath,
Just sink a little deeper.
Remember it is there to support you.
Take a deep breath in and focus on your right foot.
Do you feel any sensation?
Now your left foot.
Whatever sensation you feel,
Just notice it and let it be.
Move up to your right calf.
Continuing your breathing,
Move to your left calf.
Just allow yourself to feel the sensations.
Or if you don't feel anything at all,
Just allow yourself to not feel anything.
Move up to your thighs,
Your right thigh.
In your left thigh,
What do you notice?
If you feel any pains or sensations,
Try breathing into them while sending love and awareness to these parts of your body.
Remember they're here to support you.
Take a deep breath in.
Hold it at the top and let it go.
Sinking deeper and deeper into the surface that is supporting you.
Move to your hips and your glutes and your stomach.
Take a deep breath in.
Be aware of any sensations you're feeling in your stomach.
Can you feel it rising and falling as you're breathing?
Slowly move to your right hand and your right arm.
Stay curious with the sensations that you may be feeling.
Move to your left hand and your left arm.
Slowly move up to your shoulders and your chest.
Breathe in to any sensations.
And your neck and your head.
Focus on your jaw,
Any tension.
Breathe into it.
Try and soften your face.
Be aware of anything that you're holding and breathe into it.
Now focus on all of your body parts connecting as one.
Take a deep breath in and let it out.
What do you notice?
When you are ready,
Slowly open your eyes.
Begin to move your fingers,
Wiggle your toes,
Maybe roll your ankles around.
Start to feel the movement of your body.
Your body takes care of you.
Don't judge the sensations that you may feel throughout the day.
Bring awareness to it.
