Releasing Tension: Quick Body Scan Meditation to Relax

Hello and Welcome!

If you've been feeling tense, this week's practice is for you.

This week's short guided meditation is a quick body scan and will help you to let go of any tension you may be holding.

Give yourself a few minutes to relax into this practice. It will leave you feeling lighter and more at ease.

For more information about Hannah Castillo and her meditation practice visit the website at https://www.love-your-calm.com

If you would like to support this podcast, consider checking out the new merch while you're there! Also, be sure to sign up for the email list to stay informed of new offerings.

Connect on instagram @love_your_calm

You can also hear more of Hannah's meditations on the Aura app.

Use this link to get 30 days free.

https://aurahealth.io/refer/aura-3lc04/guest-pass

Or use this link to join the free Love Your Calm community, available on the Aura app. Get free daily uplifting affirmations and access to carefully crafted courses designed to help you build and maintain your self-care practice.

https://www.aurahealth.io/coaches/hannah-castillo/communities/love-your-calm?referralCode=aura-3lc04&referralType=coach_payout_community

Transcript

Hannah Castillo:  Welcome to the Love your Calm podcast. Mini meditations to help you slow down and find your balance in this fast paced world.

Hello and welcome.

If you've been feeling tense lately, then this week's practice is for you. Let's jump right in and get started.

Begin by finding a comfortable position. Take any movements you may need before settling into a place that feels good for you today. If it feels safe for you, softly close your eyes or maybe lower your gaze.

Let's take one intentional breath here. Inhale through your nose, filling your lungs completely. Hold for a moment and then exhale slowly through your mouth, beginning to release any tension.

Allow your breath to settle into a natural rhythm. Feel yourself begin to relax a little more with each cleansing inhale. And with each exhale, imagine letting go of any stress or tension you may be holding. 

Bring your awareness to your body. Start at the top of your head and notice any tightness or discomfort. As you breathe in, imagine drawing in calming energy and as you breathe out, visualize that tension melting away. As you move down, allow your forehead to soften, your eyes to relax and your jaw to unclench.

Next, move your attention down to your neck and shoulders. Inhale deeply and on the exhale, let go of any tightness in these areas. Feel your shoulders drop away from your ears, releasing the weight of the day. Continue to your arms, wrists and hands. With each breath, consciously relax these areas. Inhale, inviting in a sense of peace and relaxation. And on the exhale, release any remaining tension. Feel your arms becoming heavy and loose.

Bring your focus to your chest and abdomen. Take a deep breath in, feeling your chest expand. Hold it for a moment and then exhale slowly, allowing any stress or tightness in your chest and abdomen to simply dissolve.

Your breath returns to its natural rhythm as you move your awareness to your back. Inhale here and as you exhale, visualize any tension in your upper, middle and lower back melting away. The muscles begin to loosen. Feel your spine becoming more aligned. Shift your focus to your hips and legs.

Inhale here, inviting in warmth and relaxation, and exhale once again, releasing any tightness. Allow your hips to loosen, your thighs to relax. Your legs begin to feel heavy and at ease, and finally bring your awareness to your feet.

Notice any sensation in your toes and the soles of your feet. Inhale deeply and as you exhale, let go of any leftover tension, feeling your feet grounding you into the earth. 

Take a moment to enjoy this state of relaxation. With each breath, your body becomes more at ease. Visualize a gentle wave of calm washing over you, carrying away any remaining strength stress.

Take one final round of breath here, feeling the calmness within you. As your body continues to relax in this space, your muscles continue to soften.

And when you are ready, gently bring your awareness back to the space around you. Take any movements you may need, maybe wiggle your fingers and toes, and when you are ready, slowly open your eyes. Take a moment to notice how relaxed and at ease your body feels now. Carry this with you into your day.

Thank you for joining me for this week's short meditation. My name is Hannah and I'm so happy you're here. Don't forget to hit, subscribe or follow wherever you're listening so you don't miss next week's episode. Maybe take a minute to share this episode with a friend. Word of mouth is the best way to help this small podcast continue to grow.

And as always, thank you for helping me spread the word that including a few minutes of meditation in your day really can make a difference.

Until next week...