Body Scan Meditation (8 minutes)

Instructions:

1. Get Comfortable – Lie down on your back or sit in a comfortable position with your hands resting on your lap or at your sides.

2. Take a Few Deep Breaths – Breathe deeply and slowly, allowing your body to relax more with each exhale.

3. Begin the Body Scan:

   • Focus on the Head and Face – Notice any tension in your forehead, jaw, or eyes. Let these areas soften and relax.

   • Move to the Shoulders and Arms – Bring your awareness to your shoulders. Imagine them sinking gently downward, releasing any tension. Let your arms feel heavy and relaxed.

   • Focus on the Chest and Stomach – Feel your breath rising and falling in the chest and abdomen. Allow these areas to feel soft and open.

   • Scan the Legs and Feet – Move down to your thighs, knees, calves, and finally your feet, letting go of any remaining tension in each part.

4. Take a Moment to Rest – Once you’ve completed the scan, take a few deep breaths, feeling your entire body relaxed and at ease.

5. Close the Meditation – Slowly open your eyes, noticing the sense of calm throughout your body. Thank yourself for taking this time.