Immerse yourself in deep relaxation with our 20-minute Body Scan Guided Meditation. Designed to help you unwind and rejuvenate, this session gently guides you through a systematic scan of your body, releasing tension and promoting a profound sense of calm. Perfect for finding peace amidst the hustle and bustle of daily life, this meditation invites you to reconnect with yourself and embrace tranquility. Treat yourself to this soothing experience and discover the benefits of total relaxation today.
#guided meditation
#body scan
#relaxation
#stress relief
#mindfulness
#deep breathing
#calmness
#mental well-being
#guided meditation
#body scan
#relaxation
#stress relief
#mindfulness
#deep breathing
#calmness
#mental well-being
Category
🛠️
LifestyleTranscript
00:00Before we begin, shift your body into a comfortable position, knowing that you can move at any point.
00:11Close your eyes or soften your gaze and start to notice how you're feeling today.
00:25Take a deep breath in through your nose,
00:29hold for a couple of seconds and then exhale slowly through your mouth.
00:35Repeat this a few times until you feel relaxed and centered.
01:05And now return to your normal breathing pattern in and out of your nose.
01:19Breathe easily and freely in and out.
01:24Letting yourself relax to the best of your ability.
01:39Allow whatever surface you're on to fully support you and gently bring your attention to your body.
01:48Start with a quick sweeping scan from the top of your head down to your toes.
02:06And as you scan notice any areas of tension, discomfort or pain.
02:18Don't try to change anything, just observe and be curious about what you're feeling.
02:38As you scan remind yourself that your body is doing the best it can.
02:49Imagine sending warmth and love to each part of your body.
03:03Now let's go on a slower tour of your lovely body.
03:08Bringing awareness to your scalp and forehead.
03:16Allow yourself to relax your forehead, feel your muscles loosening their grip
03:28and allow your skin to smooth out.
03:31Notice a comfortable feeling of relaxation growing in your scalp and forehead.
03:44Pay attention to the area around your eyebrows
03:50and permit your eyebrows to lower down into their natural position.
04:01Allow your eyes to be closed ever so gently, so softly that you feel the muscles behind your eyes soften.
04:18Feel a wave of relaxation flowing down through the top of your face.
04:25Feel your entire face feeling a pleasant sense of release.
04:38Total relaxation of your facial muscles.
04:43Gently notice if there's any tension in your jaw.
04:57Part your teeth and lips slightly and feel the relaxation as it travels along your jawline
05:07and cheeks. Lips totally slack.
05:15Let your jaw drop down softening the throat.
05:24As you move your focus onto your neck just notice any tension or discomfort in your neck muscles.
05:36And allow them to release.
05:43Your head and neck aligned into a comfortable position.
05:53Let yourself feel your posture no matter where in the world you are.
05:59And grant yourself permission to be kind to yourself and let go.
06:12Allow your shoulders to relax down away from your ears.
06:18Invite that lovely relaxation to develop deep inside your muscles.
06:30Relax any tension you may be holding in your arms.
06:36Let the relaxation spread down your arms into your hands.
06:42Let your fingers gently unfurl so your palms are slightly open.
06:53Notice if there's any tension or discomfort in your shoulders or neck.
07:03Allow that relaxation to develop deep inside your arms.
07:12Put your arms into a comfortable position so they can continue to rest.
07:28Bring your awareness to your chest, your heart, your lungs.
07:35Your heart beat and breathing calm and steady.
07:58Allowing your attention to rest at your heart center.
08:02The most beautiful feature of your body.
08:08Scan the love and warm embrace held right there in your heart.
08:21Take in a deep breath and hold for three counts.
08:28Feel the stretch in your ribcage then let out the breath slowly and evenly.
08:43Feel the tension release from the middle of your body.
08:50Let's move through to your abdomen and digestive system.
09:04Scanning how it feels today.
09:13And feel a sense of relaxation developing deep inside your abdominal cavity.
09:29Deep into your digestive system.
09:34And feel that sense of well-being that comes from being able to fully let go.
09:53Your stomach feeling soft and warm.
10:09And extend your loving attention down to your lower back, tailbone and hips.
10:19Notice if there is any tension there.
10:29Allow the muscles of your lower back and hips to take a well-deserved rest.
10:40The ligaments loosening and resting fully.
10:50And become aware of your pelvic area and allow yourself to relax those inner muscles.
10:59Feel space expand between your pelvic bones.
11:08As you scan everything is exactly as it should be.
11:20Let go.
11:24Your hips and pelvic area relaxed.
11:34And resting your awareness on your thighs.
11:39Offer up gratitude and affection for your legs.
11:43Invite a wave of relaxation to circulate through your thighs and down into your knees.
11:59Space expanding through your knee joints and down through your entire legs.
12:07Your thighs, knees and calves feel so relaxed they feel as though they have become heavier.
12:19Allow them to sink even deeper.
12:25The relaxation spreading down into the tiny muscles and bones of your ankles and feet.
12:37The feeling of easiness continues spreading deep into your body.
12:44Feeling of easiness continues spreading deep into your body.
12:55Notice how your entire body has now surrendered.
13:01Where there was once tension there is now a softness.
13:07There is nothing you need to achieve here, be kind to yourself.
13:23And allow yourself another gentle scan from head to foot.
13:29Scanning your body through a lens of love, warmth and kindness.
13:38And now imagine that you're wrapping a blanket around yourself in a warm embrace.
13:50Imagine this blanket in whatever color you like.
13:54Imagine this blanket in whatever color or type of material you like.
14:02It's delightfully soft fabric touching your skin with tenderness.
14:15Allow yourself to feel whatever emotions come up for you.
14:20It's okay.
14:26And even though you might normally conceal what comes up for you, right now you don't need to pretend.
14:37All emotions are welcome.
14:39As you continue to hold this blanket around yourself in a warm embrace, remind yourself that you are worthy of love and kindness just as you are.
15:10Concentrate on the heat created from your blanket.
15:19Notice where you feel this heat and swirl it up and down until you are nice and toasty everywhere.
15:33Notice how your body feels now.
15:36Embrace your newfound sense of relaxation and comfort.
15:44You are worthy of this care, support and protection.
15:58Let's end with a few affirmations.
16:06I'm doing my best and my best is always enough.
16:18I forgive myself for all the worrying I've done.
16:28I give myself permission to be kind to myself.
16:36May I learn to accept myself as I am.
16:48I find a glimmer of hope every day.
17:00I approach my mistakes with curiosity.
17:06Curiosity and a desire to learn.
17:16May I accept the circumstances of my life.
17:26Being kind and supportive to myself gives me the strength to carry on.
17:36May I be free from shame.
17:48When I am kind to myself I'm able to reach my full potential.
17:54Remember that this body scan meditation is a tool you can use any time when you're feeling stressed, anxious or overwhelmed.
18:16Finally take a few deep breaths and when you're ready slowly bring your attention back to the present moment, back into this room.
18:37And stretch your body or sway if you like and when you are ready open your eyes feeling full of warmth, kindness and joy for yourself and others.
18:59Thank you for meditating today with Generation Calm.
19:29May You Be Happy!
19:59May You Be Happy!
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