Now, focus your attention on your body with this body scan meditation relaxation exercise. First, become aware of your head, shoulders, and neck and any tension you have in these areas. As you perform the following exercise, focus on relaxing each set of muscles. Start with your neck. Let the muscles in your neck go loose. Feel your neck relaxing. Let this looseness radiate up your neck. Allow this relaxed feeling to spread up your neck to the base of your head. Let the tension to flow out. Let it flow freely. Now let the feeling move into your jaw. Feel your jaw relax. Allow it to happen. Feel the warmth of relaxation spread to your cheeks and to your eyes as you relax deeper and deeper. Close your eyes and allow your eyelids to relax. Above your eyes, feel the tension leave your forehead. Relax and smooth out the muscles. Let all the muscles in your head and face go loose. These muscles are now very soft and relaxed. Relaxation is a warm feeling. Allow the muscles go loose and relaxed.
Spread that same relaxed feeling down into your shoulders. Let your shoulders sag and let them feel heavy. Allow the muscles in your shoulders to stretch and relax. Now, spread that relaxed feeling from your shoulders down into your arms. Let the muscles in your arms go limp. Feel how warm and heavy your arms and hands are becoming. Relax your fingers—just let them go loose. Enjoy this warm, heavy feeling of relaxation. Release, relax, and let go.
Now, breathe deeply and slowly and relax your chest. With each exhale your chest is becoming more and more relaxed. Feel yourself slipping deeper and deeper into the comfort of relaxation. Let the feeling of relaxation drift from your chest to your belly. Let your muscles go loose. Release. Feel the relaxation spreading throughout your body. You can feel the tension leaving your muscles. Let it dissolve away. You are comfortable with your relaxed, natural feeling.
Now, focus your attention on your back. Feel the sensation of relaxation move into your upper back and lower back. Let the muscles in your entire back become stretched and loose. Let your back sink as you relax more deeply. Feel the warmth of relaxation ease into your hips and thighs, sinking deeper and deeper. Release. Relax. Now, your knees are feeling warm and relaxed and that warmth is spreading into your lower legs. Let the muscles in your legs go loose and feel their heaviness. Now, it’s moving down to your ankles. Relax your ankles and your feet. Let them get very heavy and very loose. Allow yourself to enjoy this feeling–slowing down, becoming calm, and becoming relaxed. Enjoy the feeling of comfort and heaviness as you relax. Feel yourself drift deeper and deeper. Continue to release, relax and drift deeper.