This is a simple body scan meditation that can be used to help you fall asleep,
To settle anxiety,
Or anytime you just need the help of someone else to guide you into presence.
You can let me do all of the work in this meditation.
There's no effort required of you.
Nothing for you to do.
Simply follow along with me as I bring your attention to each part of your body.
It's not important that you hear every word I say.
When your mind wanders,
As it likely will many times,
Simply return your focus to the sound of my voice and begin again with me wherever I am.
And if you drift into sleep,
Then that's what your body needs,
And I wish you the sweetest dreams.
Settling now with a few slow,
Deep breaths at your own pace.
And when you're ready,
We'll begin.
Bringing attention to the toes,
The soles of the feet,
The tops of the feet,
The ankles,
Shins,
Calves,
Backs of the knees,
Kneecaps,
Quads,
Hamstrings,
Glutes,
Hips,
And pelvis.
And now bringing attention to the whole lower body.
Heavy and relaxed.
And then shifting your focus to the lower belly,
The lower back,
Stomach,
Ribs,
Middle back,
Chest and collarbones,
Upper back,
Shoulder blades.
Expanding your attention to include the whole torso,
The middle of your body,
Soft,
Safe,
And open.
And now sensing into the shoulders,
Biceps,
Triceps,
The soft crease on the inside of the elbow,
And the strong point on the back of the elbow,
The forearms,
Wrists,
Palms of the hands,
Backs of the hands,
Each finger,
Thumbs,
Forefingers,
Middle fingers,
Fourth fingers,
And pinkies.
Feeling your arms in their entirety,
Shoulders to fingertips,
Loose and relaxed.
And then moving your attention to your neck,
The base of the skull,
The back of the head,
The crown,
Forehead,
Temples,
Eyebrows,
The point between the eyebrows,
The lightly closed eyelids,
And the eyes resting,
Unfocused.
The curving cartilage of the ears,
Down to the soft earlobes,
The cheeks,
Noticing the flow of air in and out of your nostrils,
And the changing temperature of breath on your upper lip.
Feeling into your jaw,
Unclenching if needed,
The lips,
The tongue,
The teeth,
Noticing any lingering tastes in your mouth,
Sensing all of the neck and head,
The skin of your scalp,
The plane of your face,
Ear to ear,
Forehead to chin,
And then expanding your awareness to the whole body,
Toe to crown,
Held by the earth,
Grounded,
Open,
Safe,
And loved.
Inviting you to stay in this place of deep relaxation as long as you like.
Thank you for allowing me to be your guide.
Namaste.
