Hello and welcome. We're going to be doing a body scan today to help your mind and entire body feel really calm and completely relax. Let's start by sitting or laying down in a comfy position. You can lay or sit, however you like, so as long as you feel comfortable in your spot. Take your time in finding a position that feels just right for your whole body.

Now ,let's place our hands gently on top of our belly. With our hands on our belly, we can really feel our belly get bigger when we take a breath in. And smaller when we breathe out. Hold your hands there while we take some big breaths together. Breathe in through your nose for 3, 2, 1.

And breathe out through your mouth for 5, 4, 3, 2, 1. Again, in through your nose for 3, 2, 1. And out through your mouth for 5, 4, 3, 2, 1. One more time. In through your nose for 3, 2, 1.

And out through your mouth for 5, 4, 3, 2, 1. Keep breathing slowly on your own, any way that's comfortable for you. Now, can you gently close your eyes as you give each part of your body your loving attention. Let's start down at your feet. Your feet might feel relaxed or still active, either way is okay.

Notice if your feet feel cold or warm. You may feel socks or shoes on your feet. Notice how that surface feels on your feet. It might feel soft or hard. Tight or loose.

Let's go up now to your legs. Notice if your legs are feeling tired or heavy, or if they're feeling excited and energized. Any way that they feel is okay. Can you feel your clothes on your legs? Is the fabric soft or rough? Maybe in between. Do your clothes feel tight or loose around your legs? Now, let's move up to your belly where your hands are placed.

Can you still notice how your belly goes up and down when you breathe? Take a big breath in and feel your belly get bigger. Now, hold your breath and then slowly let go of the air. Can you feel how your belly gets smaller? Let's move our attention further up now. Can you notice how your chest and your heart feel in this moment? Can you feel the clothes around your chest? Notice the textures of your clothes. Notice how your skin feels against the fabric.

Your heart might feel open and vibrant right now. Or your heart can feel heavy and tired. It's okay for your heart to feel any way that it needs to in the moment. Because however it may feel, your heart will always keep beating for you. Now let's move up to your arms and your hands.

Can you notice if your arms are feeling heavy or light? Have you been using them a lot today? They might feel tired or loose. Now, let's give our attention to the hands placed gently on your belly. Let your fingers spread out and relax. Notice the textures of the surface that they're resting on. Notice the sensation of your hands moving up and down on your belly to the rhythm of your breath.

Now, let's notice how the shoulders and neck feel. Are they stiff or tense? If they are, that's okay. Let's try to let go of the weight and allow your shoulders and neck to melt into relaxation. Finally, let's give our attention to the face and head. What expression do you have on your face right now? Can you relax your jaw and eyebrows even more? Breathe in through your nose.

And out through your mouth. Feel a sensation of being fully present in your body. Can you say a mental thank you to your body? It's a smart and powerful system working hard every day just for you. Thank you body for everything you've done today. Thank you body for all that you do every day.

Let's take one more big breath in. And slowly breathe out through your mouth. You can start to gently open your eyes. Wiggle your fingers and toes. And take a moment to prepare your mind and body for the next part of your day.

Thank you for your practice and dedicating this time towards mindfulness today. I hope that you've enjoyed this meditation and I'll see you again next time.