Body Scan Meditation [MUSIC PLAYING] [WORDS ON SCREEN: "Progressive Muscle Meditation. Learning how to fully relax all of the muscles in your body is the focus of this meditation. Useful for relaxing stiff, tired, or overworked muscles and for general relaxation."] -During this meditation, we will be focusing on relaxing your physical body from head to toe, so make sure that you are wearing comfortable, loose clothing, that you have a physical space where you can lie down, stretch out and relax. Also, remove your shoes and let your feet relax and get comfortable. So let's begin by having you lie down on a comfortable surface, either on a mat or soft carpeting. Let your entire body get comfortable lying down, and although this meditation is about relaxing your physical body, it may also help you to relax and quiet your mind. Take a few moments now to bring your attention to your breathing. Just begin noticing your breath, paying attention to the nuance of how you inhale and how you exhale. Are you breathing deeply or is your breath shallow? Does it feel like you are bringing enough oxygen into your lungs or could you breathe more fully? Don't try to alter your breathing in any way right now. Just begin to pay attention to it. Meditation is about paying attention to the here and now, as well as learning how to relax in the present moment, so just breathe. Good. If you feel your mind wander at all during this meditation, simply bring it back to your breath. Now, let's begin by bringing your attention to your physical body. How do you feel about your body? Do you treat your body with love and respect? Spend a few moments now relaxing into your body and listening to it. As we focus on your physical body during the meditation, I'd like you to imagine that you are bringing a relaxing energy to that part of your body during the inhalation and letting go of stress or tension in that area during the exhalation. See the breath has a physical way to relax and let go of physical tension. Imagine that you are cleansing your physical body with each breath that you take. So with the inhalation, bring new energy into your body, and with the exhalation, simply let go of stress and tension, and relax into a quiet state of well-being. Now bring your focus to your head and scalp. Take a deep breath and bring relaxing energy to this part of your body. Imagine the tension leaving your body and dissipating into the ground beneath you. Focus on your head and scalp now for a few moments and just breathe the tension out of you. On your next breath, gently move your attention to your face and neck. Relax all the muscles in your face, the muscles in your jaws, the muscles in your neck that give your head support. Many of us experience eye strain from too much computer use, so give your eyes some special attention now and visualize relaxing all of those tiny muscles around your eyes. With your eyes closed, try cupping the palms of your hands over your eyes as you relax them. This may help release tension. Good. Let the breath carry away any stress from this part of your body. Next, notice any tension you might be holding in your jaws by opening your mouth as widely as you can, holding, and then relaxing. Stretch out your jaw muscles and send any tension away from your body with each exhalation. Now gently move your attention to the back of your neck. This is another place that many of us hold tension, so bring your breath here and let it relax all the muscles in the back of your neck. Breathe into it and relax. Now bring your attention to your shoulders and upper back. Let the breath relax this part of your body, and again, gently move any tension away from your body through the exhalation. Spend a few moments here and let go of whatever you might be carrying in this part of your body. Good. Gently move your attention now to your arms, wrists, and hands. Move from your upper arms to your forearms, to your wrists, then to each of your fingers and thumbs. Pay particular attention to the places here that you might be holding tension from overuse of a keyboard. This may include your fingers, and more importantly, your forearms. Send relaxing energy through the breath to this part of your body now, and let go of more and more tension with each exhalation. Now gently move your attention to your torso. This may allow you to bring more attention to your breathing as well. Just relax all the muscles of your body core, including your chest, your stomach, and any tension you may be holding in your middle and lower back. Just breathe peacefully and release any tension in these parts of your body. As you breathe and relax your torso, you begin to feel a profound sense of quiet and relaxation from within. Continue moving your thoughts and energy through your body now and gently bring your attention to your buttocks, pelvis, and hips. Notice any tension you may be holding in these sensitive parts of your body, and breathe a deep sense of relaxation into them. Continue to breathe into them as you deeply relax your physical being. Good. Move down to your legs now, focusing on your upper legs, your knees, then your lower legs. Let your legs completely relax. Breathe deeply as you release any tension you may be holding there. Feel a moment of deep gratitude for all of the places that your legs have brought you in your life. You may want to gently move your legs now from side to side or even a gentle shake to help physically release tension and help them to relax. Continue to move your attention down your body to your ankles, to your feet, then finally to your toes. Breathe deep relaxation into your feet and again express gratitude for how your feet support the rest of your body and help you to feel grounded and connected to the earth. Flex and extend your ankles, feet, and toes, which may help you physically relax them. Continue to breathe deeply as you relax this part of your body. Your body is relaxing now from head to toe. Allow your entire body to fully relax into each breath that you take. If there is a particular place in your body that may still be holding tension, gently bring your consciousness there now. Breathe deeply and fully, and allow the breath to completely relax this place in your body. Good. Spend a few more moments relaxing your entire body. Feel a deep sense of appreciation for all that your body does for you. Allow yourself to slowly and gently come back now, and when you are ready, you may open your eyes.