Vishen Lakhiani guides a 20-minute full-body scan meditation with breath work and visualization. You move attention from head to toes, releasing tension at each point, then end with affirmations like "self care is not selfish" and "you are worthy."
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Guided meditation for relaxation Full body scan it's important to understand that self care is not selfish. Sit quietly with your legs crossed, arms folded in your lap, spine erect, head slightly tilted upwards, eyes closed. If you have problems with your back, you can lean against the wall or if it's uncomfortable, to cross your legs. You may sit in a chair. Relax with the breath. Let the breath take you to a destination. Unkn. This is not the place for thinking. This is not the place for doing. This is the place for being. You are a human being, not a human doing. Inhalation. Exhalation. Inhalation. Exhalation. Bring your attention and awareness to the top of your head. Notice the sensation. Feel the vibration and relax the top of your head. Now bring your awareness to your forehead. Notice the sensation. Feel the vibration and relax your forehead. Relax the tension from your forehead. Now bring your attention and awareness to your eyelids. Notice the sensation. Feel the vibrations and relax your eyelids. Relax, relax. Relax your eyelids. Now bring your attention, awareness to your jaw. Both sides of your jaw. Feel the sensations. Embrace the vibrations. Relax. Relax. Relax your jaw. Now bring your attention and awareness to your throat. The outside of your throat. Notice the sensation. Feel the vibration and relax. Relax. Relax your throat. Now bring your attention and awareness to the ligaments and tendons inside your throat. Feel the sensation. Imbibe the vibrations and relax the muscles, ligaments and tendons inside of your throat. Relax. Relax. Relax. Relax your throat. Now bring your attention and awareness to your shoulders. Feel the sensations. Imbibe the vibrations and relax. Relax. Relax those shoulders. Now move your attention and awareness to the cavities of your chest. Feel the sensations. Notice the vibrations and relax. Relax. Relax your chest muscles. Notice the breath. Let it take you with the sensations. Let the breath take you to an unknown destination. Now bring your attention and awareness to your abdomen. To the inside of your abdomen. To the muscles, tendons, organs inside of your abdomen. Feel the sensations. Imbibe the vibrations and relax. Relax. Relax your abdomen. Now bring your attention and awareness to your lower back. Feel the sensations in your lower back. Notice the vibrations and relax. Relax. Relax your lower back. Notice if there's still any tension in your lower back. Keep your awareness there and imagine that each cell in your back responds to you gently. Imagine each cell in your lower back responding to your command to relax. Relax. Relax. Now bring your attention and Awareness to your hips. Relax your hips. Feel the sensation. Notice the vibrations and relax. Relax. Relax those hips. Your hips will relax during the next exhale. Relax. Relax. Relax your hips. Now bring your attention and awareness to your knees. Feel the sensations in both knees. Notice the vibrations simultaneously and relax. Relax. Relax your knees. Now bring your attention and awareness to your ankles. Feel the sensations. Imbibe the vibrations and relax. Relax. Relax your ankles. Ah, big exhale. Relax your whole body. Keep the spine erect, head just slightly tilted upwards. If you're sitting in a chair, just feel your entire body relax on your skeleton. If you're sitting with your legs crossed, relax your shoulders. Ensure that your arms are relaxed in your lap. No matter what you're doing, no matter where you are, no matter how you're sitting, follow the breath. Relax. Relax with the breath. As you bring yourself to complete relaxation, feel the breath moving through your body. Pay attention to how it sounds. Feel what moves. Notice the sensations. The breath. Notice the breath moving through your whole body. Notice if you start to slouch and correct your posture. Align the physical geometry with the cosmic geometry. Get alignment. Gain balance. Gain stillness. Attain mastery over your system. Relax. Relax. Relax. Let go. Ready? Now come back to the breath. Deep inhalation. Exhalation. Come back. Come back. Come on back to the breath. Feel the sensations coming back into your body. Start moving your limbs just a little bit. Come on back. Keep your eyes closed. Just come back. Remind yourself that self care is not selfish. You are worthy. You are worthy. You are so worthy. You are divine. You are divine. You are divine. Not slowly, very, very slowly. Open your eyes.
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