Body Scan Meditation For Presence, Peace & Anxiety Relief

Come to a comfortable seated position.

Close your eyes.

Allow yourself to just completely relax.

Letting go of any stress or worry.

Releasing all tension from your body.

Begin to take a few deep breaths in through your nose.

Feel your belly and your chest expand.

Hold it at the top.

Exhale,

Sigh it out through your mouth.

Again,

Inhale through your nose.

Feel your belly and your chest expand.

Hold it all the way at the top.

Exhale,

Sigh it out through your mouth.

Continue breathing in through your nose and out through your nose.

Just returning to your normal breathing.

Then begin to bring your awareness to your feet.

Noticing your toes and the arches of your feet.

Begin to feel your heels and your ankles.

Noticing if you can feel any sensation within these body parts.

Then begin to slowly make your way up the body.

Feeling into your calves,

Your shins.

Just taking note if you feel any tension or soreness here.

Then begin to move up through your knees and your thighs.

Bringing some awareness to the backs of your legs.

Continue moving your way up.

Noticing your hips.

Feeling if there's any tension in your hips.

Anywhere you feel like there may be some tension.

See if you can use your breath to expand into that area.

Breathing in through your nose and out through your nose.

Just creating some gentle awareness.

Continue moving up through the body.

Up through your belly and your chest.

Feeling every single rib and muscle and bone.

Begin to notice your shoulders,

The tops of your shoulders.

Then moving down to your upper arms,

Your elbows.

Feeling into your forearms,

Your wrists.

Noticing your hands,

Each and every finger.

All the way out to your fingertips.

Begin to move up into your neck.

Noticing if there's any tension in your neck.

Breathe into it.

Awareness up to your facial muscles.

Just allow everything to completely relax.

Take a big breath in.

Exhale it out.