Welcome to this five-minute body scan meditation.
Find a comfortable position,
Either lying down or sitting,
And gently close your eyes.
Take a deep breath in through your nose and slowly exhale through your mouth.
Let's begin our journey to relaxation.
Start by bringing your attention to your feet.
Notice any sensations or tension.
Take a deep breath in,
And as you exhale,
Let go of any tightness in your toes,
Arches of your feet,
Or your heels.
Feel your feet relax completely.
Now move your focus to your legs.
Breathe in deeply,
And as you exhale,
Let the relaxation travel up through your calves,
Knees,
And thighs.
Imagine your legs becoming heavy and deeply relaxed,
Sinking into the surface beneath you.
Next,
Bring your attention to your hips and lower back.
Take a deep breath in,
And as you breathe out,
Release any tension in those areas.
Allow your hips and lower back to soften and relax.
Feel the relaxation spreading through your lower body.
Move your focus to your stomach and upper back.
Breathe in deeply,
Feeling your stomach rise.
As you exhale,
Let go of any tightness in your belly and upper back.
Imagine a wave of relaxation washing over these areas,
Soothing and calming every muscle.
Now bring your attention to your chest and shoulders.
Take a deep breath in,
And as you exhale,
Let your chest and shoulders relax completely.
Feel your shoulders drop and release any tension.
Allow your breath to create space and relaxation in your chest and shoulders.
Focus on your arms and hands.
Breathe in,
And notice any tension in your arms.
As you exhale,
Let your arms become heavy and relaxed.
Feel the relaxation travel down your arms,
All the way to your hands and fingers.
Finally,
Bring your attention to your neck and head.
Take a deep breath in,
And as you exhale,
Let go of any tightness in your neck,
Jaw,
Eyes,
And forehead.
Feel the muscles in your face and neck soften and relax completely.
Take a moment to scan your entire body from feet to head.
Notice how much more relaxed and at ease you feel.
Take a few more deep breaths,
And with each exhale,
Let go of any remaining tension.
Allow your whole body to be completely relaxed and at peace.
When you're ready,
Gently open your eyes or lift your gaze,
Bringing your awareness back to the present moment.
Notice how calm and relaxed you are,
And carry this sense of peace with you.
Be well.
