I'm going to lead us in a short relaxing body scan meditation.
Find a comfortable attentive position
Place your hands in your lap
Close your eyes
Take a big cleansing breath in
And exhale
Become aware of your left foot, the toes, the ankle
The left calf
The left knee
The left thigh
The left hand side of your torso
The left shoulder, relax that shoulder
And move down through the left arm through the elbow, through the wrist, down into the hand, the fingers and the thumb
The left hand side of your face now. The left cheek. The left eye. The left hand side of your scalp
Move over to the right hand side of your scalp. Following my words with your awareness
The right eye
The right cheek
The right shoulder, relax that shoulder
And down through the right arm
The right elbow, the wrist
The hand, the fingers, the thumb
And down the right hand side of your torso
The right thigh
The right knee
The right calf
The right ankle, the heel, the foot, the toes
Now up the center, relax your stomach, your chest, your nose,
Right across the top of your head, relax the back muscles
Become aware of the weight of your feet
The weight of your hands
The weight of your shoulders
Enjoy the heaviness
Help the heaviness
The heaviness is your muscles relaxing
Now wiggle your toes, move your legs back and forth a little
Wiggle your fingers
Shift your shoulders around
And when you’re ready, you can open your eyes
