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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