This meditation is a quick rest break body scan.
Let's come into our meditation pose.
It can be for lying down or sitting comfortably.
Just ensure that your back is straight,
Spine is long.
Gently close your eyes.
Start by having awareness of the breath and then inviting you to slowly extend your exhales to come into a place of greater calmness.
Take a minute to observe your breath and see the rate at which you're currently breathing.
If you like to take in breath and then slowly breathe out.
Do this a few times,
Seeing if you can extend your out-breath to relax your body.
Focusing on your breath is not beneficial for you at this time.
You can also have the anchor of your breath but not observe your chest.
Rather you can focus on the air coming in and out of your nostrils,
Your nose,
Maybe the sensation of the breath moving in and out of your throat region.
Just focus on an area that doesn't have any discomfort at this time.
Next I'll name different body parts.
Please just observe different body part gently and without any analysis or judgment.
Try to observe your body very neutrally.
Also as we go through the body scan,
I invite you to tense and relax your muscles into a greater state of relaxation.
Let's begin.
Focus on your right foot.
Right big toe,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
The top of the foot,
The sole of the foot,
Heel and ankle.
Deep breath in and as you breathe out,
Completely relax your whole right foot.
Heavy,
Loose,
Relaxed.
Observe your right shin,
Right calf muscle,
Behind the ankle,
Knee,
Cheek of the knee,
Right thigh,
Right hip.
Deep breath in and as you breathe out,
Completely relax your right leg.
Heavy,
Loose,
Deeply relaxed.
Focus on your right hand,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of your hand,
The top of your hand,
The wrist.
Deep breath in and as you breathe out,
Completely relax your right hand.
Heavy,
Loose,
Relaxed.
Focus on right lower arm,
Elbow,
Upper arm,
Whole shoulder joint,
The right side of your torso.
Deep breath in and as you breathe out,
Completely relax your right arm,
Right side body.
Heavy,
Loose,
Deeply relaxed.
Observe your left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the foot,
Sole of the foot.
Deep breath in and as you breathe out,
Deeply relax the whole left foot.
Heavy and relaxed.
The left calf muscle,
Left shin,
Left knee,
Behind the knee,
Whole thigh,
Left hip region.
Deep breath in and as you breathe out,
Deeply relax your whole left leg.
Heavy,
Loose,
Relaxed.
Focus on your left hand,
Thumb,
Second finger,
Third finger,
Fourth finger,
Top of the hand,
Palm,
Next to your wrist.
Breath in and as you breathe out,
Deeply relax your whole left hand.
Heavy,
Loose,
Relaxed.
Focus on your left lower arm,
Elbow,
Whole left shoulder region,
Left side body.
Deep breath in and as you breathe out,
Deeply relax the whole left arm and the side of your body.
Heavy and loose and relaxed.
Focus on your head,
Focus on the scalp,
Forehead,
Left temple,
Left behind the eye,
Right behind your eye,
Right temple,
Right cheek,
Left cheek,
Whole jaw and shin,
Whole neck,
All the way down to your left buttock.
Deep breath in and as you release,
Whole head,
Deeply,
Heavy,
Loose.
Now we're going to count from 10 to 1.
With each decreasing number,
You will experience a deeper,
Deeper state of relief,
Relaxation and calm.
Count to 1.
You won't believe the level of healing relaxation you will find.
10,
9,
8,
7,
6,
5,
4,
3,
2,
Enjoy this state,
Deep healing relaxation for as long as you need.
You can stay in this deep relaxation for as long as you need.
Now it's time for you to return to awareness.
Listen to me count from 1 to 10.
With each increasing number,
You will become more alert and aware of your surroundings,
Back in the room but still with a deep,
Level,
Calm and restoration.
2,
3,
4,
5,
Body becomes more alert,
6,
7,
8,
Slowly open your eyes,
9,
10.
You are completely back in your surroundings.
