Mindfulness Body Scan

Hello,

Friends.

Welcome to this meditation on mindfulness.

We will embrace stillness,

Compassion,

And letting go.

So I want you to get comfortable.

You can sit in a chair with your feet flat on the ground or lie on your back,

Whatever you prefer.

I want you to take a deep breath in and pause,

Then release.

Two more times,

Take a breath in,

Pause,

And release.

Last one,

Take a breath in,

Pause,

And release.

I want you to take a second and imagine yourself holding balloons,

Each one a different color,

A different meaning.

Let each of these balloons represent your responsibilities today.

I want you to take a deep breath in,

And as you are releasing this breath,

I want you to let go of all of the balloons.

So take a breath in,

And release.

Watch the balloons get lifted by the wind and have them float away.

I want you to focus your attention now on your body.

Focus on your toes and your feet.

Release the tension you have in these areas.

Notice your calves and your knees.

Let go of any stiffness.

Now feel your thighs and your hips.

I want you to relax into these muscles.

Notice your lower back and your tummy.

Release any holds that you have on your body.

Moving up to your middle back and chest,

Let yourself sink into your chair or your bed.

And as you're doing this,

Feel your shoulders and neck let go of any stiffness you might have.

Relax your jaw,

Your lips,

Your cheeks.

Feel your forehead and eyes start to relax deeply.

Now I want you to visualize with every breath in white light entering your lungs.

Purify your body.

As you breathe out,

I want you to release the stale and stagnant energy you've been holding in for a while now.

So breathe in white light as it enters your body and hold and release the stale and stagnant energy.

Once more,

Breathe in the white light,

Hold and release unwanted energy.

I'm going to count down from five.

When I reach one,

I want you to slowly reawaken and open your eyes.

Five,

Four,

Three,

Two,

One.

Locate the world with a new light,

A new perspective,

And a new you.

Five,

Four,

Three,

Two,

One.