Body Scan Meditation To Feel Refreshed

Begin by bringing attention to your body.

You can close your eyes if that's comfortable for you or keep a soft gaze.

Notice how you're sitting wherever you're seated.

Feel the weight of your body on the chair or on a floor.

Take a few deep breaths.

As you take deep breaths,

Bring in more oxygen to your body.

When you exhale,

Have a sense of relaxing even more deeply.

You can start to notice your feet on the floor.

Notice any sensations that may come up.

Feel your feet touching the floor.

Feel their weight and their pressure,

Any vibrations or any heat.

Move up to your legs against the chair.

Notice any pressure,

Any heaviness or lightness,

Anything pulsing.

Notice your back against the chair.

Bring your attention into your stomach area.

If your stomach is tense or tight,

Let it soften.

Take a breath.

Notice your hands.

Are your hands tense or are they tight?

If you can allow them to soften even more,

Do so now.

Notice your arms.

Feel any sensation in your arms.

Relax your shoulders down your back,

Letting your shoulders be soft.

Notice your neck and throat.

Let them be soft.

Relax.

Soften your jaw.

Let your face and facial muscles be soft.

Notice your whole body that is in the present moment.

Breathe in.

Breathe out.

Be aware of your whole body as best you can.

Breathe in.

Breathe out.

Take a breath.

Take a breath.

Breathe in.

Breathe out.

And then when you're ready,

You can open your eyes.