A Zen Mind Guided Meditations - 12 Minute Full Body Scan for Relaxation and Release: Guided Meditation

Episode Date: March 17, 2025

🛶 This meditation is a simple yet powerful full-body scan designed to bring deep relaxation to both the mind and body. With gentle guidance, you’ll move through each part of your body, releasing tension and inviting a sense of ease. As you bring awareness to different areas, you’ll soften, unwind, and allow yourself to fully let go. This practice is perfect for quieting the mind, melting away stress, and reconnecting with a state of calm presence. Whether used to start your day with ease or to wind down before sleep, let this meditation be a moment of rest, renewal, and deep relaxation. With love, Jo  👇👇👇 More from A Zen Mind 👇👇👇 ✨A Zen Mind Instagram ▶️YouTube 🎙️A Zen Mind Patreon 💌Join My Email List 🌸www.azenmindpodcast.com 💖 Say Thanks & Support A Zen Mind Learn more about your ad choices. Visit megaphone.fm/adchoices

Hello and welcome to A Zen Mind, part of the Airwave Podcast Network. I'm your host, Joe, and I'm so grateful that you're here. If you enjoy this meditation, please consider rating the show on your listening platform, as it truly helps the show reach even more people. You can follow me on Instagram at a.orgend.m. And for ad-free episodes, check out my Patreon. All links can be found in the description. Now a quick message from the sponsors of today's episode.

And as always, once the meditation begins, there will be no advertisements and no disruptions. Thank you so much for being here. And welcome to this guided meditation. This meditation is a deep and immersive full body scan. Created to help you connect your mind to body as you access deeper levels of, rest and relaxation within your body. Softening every inch, allowing every ounce of tension to melt away, creating space for deep, blissful, healing, and relaxation. So once you are ready, begin by finding a comfortable position, either lying down or seated.

ensuring that your body feels fully supported. Gently close your eyes and take a deep, slow, steady breath in. Exhale it out through your mouth with a sigh. Allowing yourself to settle into in this moment. With each breath, let your awareness gather here. Feel the weight of your body resting. Fully supported. as if the earth itself is holding you there is nowhere to be but here and there is nothing to do but be in this very present moment

so once you are ready bring your attention to the crown of your head sense the subtle sensations soften your scalp allowing your forehead to smooth and feeling space expanding around your mind gently let this awareness drift down towards your brows your temples and the tiny muscles around your eyes releasing any lingering strain as if melting tension away like sunlight dissolving mist move towards your cheeks your jaw and your lips if there's tightness let it unfurl, let your tongue rest heavy in your mouth, let your teeth ungrip and your entire face soften, into a complete state of ease. Now bring your awareness to your neck and your throat. Feel your breath moving effortlessly through, clearing and opening, letting go of anything unspoken,

any held weight, allowing your neck to fully release. Let your awareness flow into your shoulders. Breathing in, gathering any tension, and as you exhale, allow your shoulders to drop away as if the weight of the world has been completely lifted. Sense your arms down to your fingertips, the energy flowing within them, grow heavy at ease as they rest gently beside you now shift your focus towards your chest and your

heart space feeling the gentle rise and fall of your breath letting the space open letting love comfortably expand outward into your being moving towards your upper back sensing the muscles between your shoulder blades and if there's any tightness you here breathing into it, letting it spread and dissolve completely. Now shifting towards your abdomen, a place where so much is held. Gently bring your awareness here without judgment and breathe into it, allowing your ribs to expand as you fill your lungs, allowing the space to be fluid and free as your breath moves effortlessly.

into your lower back, feeling any tension unraveling like a gentle unwinding free muscle. Every vertebrae completely. Allow this area to sink, to settle. Now gently moving towards your hips, your pelvis, and your glutes. The seat of your soul, so much is stored here. motion energy movement let it all soften coming completely weightless open and unburdened feel your awareness move down towards your thighs strong yet ready to rest allow them to surrender into deep relaxation bone towards your hamstrings allowing them to rest allowing any tension to completely melt away moving towards your knees let them loosen let them release and let them unwind now shifting towards your shins feel the release like tension melting into warmth dissolving and disappearing completely

moving down towards your ankles, your feet, and your toes. Any lingering energy moving out through the souls of your feet, flowing through you like a wave. Every step that you've ever taken has led you right here to this moment of deep rest. Now just take the next few moments to feel your body sink. even deeper. Every part of you, from head to toe, completely at ease. With every inhale, welcoming in peace and stillness.

With every exhale, letting go of any energy that does not support this. With every inhale, every exhale, releasing the weight of the world, you are safe. You are comfortable. You are completely at ease. In this moment, once you are ready, gently bring your awareness back. Just wiggle your fingers and your toes.

Taking one more deep breath in through your nose. And as you exhale, gently release, opening your eyes, allowing yourself to carry this essence. of calm and peace with you. From your mind into your body, into the rest of your day or night, wishing you peace and love.

Namaste.