Hello and welcome to today's guided body scan meditation.
Today's session will take about 12 minutes and it's an open-ended version that you can do just before you go to sleep.
You can do the practice sitting on a chair or lying down on the floor on your yoga mat with a blanket or lying on your bed.
Make sure that your body feels warm,
Comfortable and fully supported.
I'm going to guide you through the practice where we rotate our attention through the body and rest our attention at each body part before we move to the next.
So to begin make any last movements or adjustments to your body so you can sit or lie comfortably.
You can close your eyes or softly gaze at the tip of your nose.
Start noticing any thoughts,
Feelings or sensations in the body and fully relax.
You're going to start bringing our attention to the right hand,
Feeling the fingers on your right hand,
The palm of your right hand,
The top of your right hand,
The right wrist,
The right forearm,
The right elbow,
The right upper arm,
The right shoulder.
Feeling the right side of your torso,
The right hip,
The right buttock,
The back of the right thigh,
The back of the right knee,
The right calf,
The right ankle,
The right heel,
The sole of the right foot,
The top of the right foot and the toes on your right foot.
Relaxing the whole right side of your body,
Relaxing the whole right side of your body.
Bringing the attention to the left hand now,
The fingers of your left hand,
Noticing the palm of your left hand,
The top of the left hand,
The left wrist,
The left forearm,
The left elbow,
The left upper arm,
The left shoulder,
Noticing the left side of your torso,
The left hip,
The left buttock,
The back of the left thigh,
The back of the left knee,
The left calf,
The left ankle,
The left heel,
The sole of the left foot and the top of the left foot and the toes on your left foot.
Relaxing the whole left side of your body now,
Relaxing the whole left and right side of the body.
Bringing your attention to your head now,
Noticing the back of your head.
If you're lying on the floor,
Noticing the weight of your head.
Relaxing the muscles in your forehead,
The temples,
Letting the eyebrows melt away from each other,
Softening the muscles around your eyes and letting the eyes rest back in the eye sockets,
Relaxing your cheeks,
The jaw,
Softening the corners of your mouth and noticing the little gap between your teeth,
Relaxing the tongue at the bottom of your mouth and softening the roof of the mouth,
Relaxing the muscles in your throat and the back of your neck,
Relaxing the muscles in your chest and softening the belly,
Relaxing the top of your hips,
The top of your thighs,
The top of your knees,
The top of the lower legs and all the way down to your feet again.
Relaxing the whole front of the body now,
Relaxing the whole front and back of the body.
Noticing where your body is touching the ground or your chair.
Relaxing the breasts coming in through the nostrils and out through the nostrils.
With every exhale coming deeper into relaxation.
Letting the body to drop deeper into relaxation and rest.
,
Exhaustion to lift it higher.
You You You You You You You You
