Deep Relaxation Body Scan

Begin in a quiet,

Comfortable space where you can fully immerse yourself in this moment of self-care.

Find a relaxed posture,

Whether sitting or lying down,

And gently close your eyes.

Feel the support of the surface beneath you,

Grounding you in the present moment.

Take a deep breath in,

And exhale slowly.

Take one more deep breath in,

Hold it for about 3 seconds,

And exhale and relax.

With each breath that you take,

Allow yourself to relax deeper and deeper.

Now,

I invite you to relax each part of your body,

Starting from the top of your head,

Going all the way down to the bottom of your feet.

And as I mention each part,

Just allow everything to let go.

Starting with the top of your head,

Your scalp and your forehead,

Let go of all the tension and stress,

Your eyebrows,

Your eyelids,

Feel that relaxation going down through your cheeks,

In your nose.

Relax all the muscles around your mouth and lips,

Relax your chin and jaw,

And allow all the muscles in your face to relax and let go.

Feel that relaxation going down into your neck and shoulders,

Get rid of any tension that might be in your shoulder area,

It feels good to do that,

Relax your arms,

All the way down to your hands and fingers.

Just let go,

Let go completely,

And notice how deep your breathing has become,

So much more relaxed than just a few moments ago.

And as you breathe in deeply,

And exhale slowly,

Allow all the muscles in your chest to relax,

All the way down to your stomach,

Get rid of any tension that might be in your stomach area,

Down to your hips,

Just let go completely.

And your legs relax,

Your thighs,

Your knees,

Relax your calves and your ankles,

Feel that relaxation going down into your feet,

And even your toes relax completely as you drift down deeper into a very relaxed state.

Now,

With a sense of peace and gratitude,

Affirm to yourself three times,

I am a calm and centered being,

Releasing stress and embracing peace within.

I am a calm and centered being,

Releasing stress and embracing peace within.

I am a calm and centered being,

Releasing stress and embracing peace within.

Now,

As you gently bring your awareness back to your physical surroundings,

Carry with you the sense of calmness and empowerment that you've cultivated during this meditation.

Know that you can return to this state of relaxation and inner strength whenever you choose.

When you are ready,

Slowly begin to wiggle your fingers and toes,

Gently bringing movement back into your body.

Open your eyes and smile.