10 Minute Body Scan Guided Meditation

[00:00:00] This is a ten minute body scan. Guided meditation. [00:00:09] Begin to find stillness. [00:00:14] Either finding a seat or if it's more comfortable for you, you can lie down. [00:00:25] Beginning to close down the eyes as the feel a wave of relaxation enter the whole body. [00:00:41] Let's take a big inhale through the nose and exhale out the mouth. [00:00:57] Coming into hereness presence softening breathing in and out through your nose. [00:01:20] Just begin to draw awareness on your breath here. [00:01:30] No need to change or alter the breath, but simply noticing. [00:01:48] Beginning to bring your attention towards your face as you begin to soften all the micro muscles around your face. [00:02:04] Eyes soften, feeling them melt back into their sockets. [00:02:13] Unfurling the eyebrows, relaxing the jaw. [00:02:20] Maybe even opening and closing the jaw a few times. Moving it side to side. [00:02:27] And then closing the mouth. [00:02:30] Removing the tongue from the roof of the mouth to begin to relax and soften through the neck. [00:02:41] Maybe even feeling the neck from the inside out. [00:02:48] Throat softens and relaxes. [00:02:56] And feeling that relaxation trickle down into your shoulders as they melt down and away from the ears. [00:03:08] And if you notice that there is tension or pain in certain parts of the body, can you send breath towards that sensation? [00:03:27] Continuing to relax through your arms and hands again here, maybe feeling the arms from the inside out. [00:03:45] Undoing, letting go. [00:03:54] So you feel the arms go heavy. Hands heavy and alive. [00:04:06] Relaxing through your chest. [00:04:11] You feel an opening and an expansion through your heart center with each inhale, expanding in each exhale letting go. [00:04:41] And now, sending your awareness towards your belly. [00:04:45] Feel like you can place a hand on your belly, maybe even rubbing your belly. [00:04:53] Make a big happy Buddha belly. [00:05:03] Inviting your breath downwards with each exhale. Feeling your stomach expanding like a balloon. [00:05:21] Each exhale deflating and softening. [00:05:29] Can you relax all your internal organs? [00:05:39] You are safe here. [00:05:44] You are grounded here now. Relaxing through your back. [00:06:04] Feeling tension start to lift and float. [00:06:17] Breathing exactly as you are. [00:06:31] And then sending that relaxation into your hips and pelvis. [00:06:42] Undoing tension, breathing and being relaxing your glutes here unclensching letting go. [00:07:15] As you continue to stay connected to your breath, this wave of relaxation enters your legs. [00:07:27] Your thighs relax, your knees relax, your calves relax. [00:07:43] Even your feet and toes are totally relaxed. [00:08:01] Breathing with each exhale letting go a little bit more. [00:08:40] Arriving fully into this body, into this moment, perhaps offering a small smile to yourself. [00:09:16] Small smile to the eyes, small smile to the heart. Center it. Taking a deep breath into the nose and exhale out the mouth. [00:09:49] Ha. [00:09:56] Staying in this place of peace and calm and presence. [00:10:04] You're welcome to come back. [00:10:08] As you slowly blank the eyes open, close.