Mindfulness Relaxation Meditation 😌

You can totally do this relaxing mindful body-scanning meditation laying down if you choose.

This is one of three guided meditations in a series on mindfulness practices.

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Transcript

SPEAKER_00 0:00

Hello and welcome. This episode is one of three in this series of mindfulness exercises so that you can try some different things and experience different ways that mindfulness can help you live in the moment. And this can help us experience whatever thoughts or emotions that we're having with more of a sense of balance and ease and acceptance. You can do this meditation while sitting, while lying down, and even possibly while doing some activities, but not driving or anything else that you really need to pay attention to what you're doing. So make yourself comfortable however you're choosing to do this meditation and begin by focusing your attention slowly and deliberately on the toes of your left foot. And just become aware of any thoughts, sensations, emotions that are currently being associated with the toes of your left foot. And then turn your attention to your toes of your right foot. And once again just be aware of any thoughts associated with the toes of your right foot, any emotions or sensations. And then turning your attention purposefully to both of your feet. And again, just become aware. Are there thoughts associated with my feet? What are the sensations in my feet? Are any emotions coming up when I focus on my feet? And we're going to continue to do this slowly up our body. And I will continue to guide you, but the guidance will become less and less because you're just going to continue to repeat this process of focusing your attention deliberately and slowly on each part of your body, starting with your feet and moving all the way to the top of your head. And to notice any thoughts associated with each part, any emotions associated with each part, and any sensations that you experience. Directing your attention now to your ankles and noticing. Moving up to your calves and noticing. Now moving to your thighs. What are the sensations there? Are there emotions, thoughts, judgments associated with your thighs? Moving now your focus to your hips, noticing, and then to your stomach, noticing your lower back, noticing. And while you're doing this process, is there a part of your mind that is commenting on it? Judging it. This is stupid. Why am I doing this? Or I love this, it's amazing. Notice that part too, if there is a part of you that is commenting on the doing. Next, moving that focus to your chest. Become aware and notice. Moving to your upper back and noticing your shoulders and noticing. And if there's any emotions or thoughts associated with your upper arms, moving your focus now to your elbows, to your forearms, noticing, becoming aware. Moving that focus to your wrists. To your hands and fingertips. Becoming aware of the sensations there. And any emotions or thoughts associated with your hands and fingertips. Now moving your focus deliberately to your neck and noticing to the back of your head, to your jaw to your cheeks, your eyes, your forehead, the top of your head, noticing, becoming mindfully aware of sensations, of thoughts, of feelings without judging them. See if you can just notice them and let them drift away. And as you decide to open your eyes, you may also find it helpful to take a couple of quick energizing breaths or stretch or wiggle a bit. And thank you for spending this part of your day with me today.