Welcome to Harmony Within,
A body scan meditation.
Make yourself comfortable,
Either sitting or lying down is just fine,
And delicately close your eyes.
Take a slow,
Deep breath and let go of any tension as you feel yourself sinking into the surface you're resting on,
Becoming still more comfortable and relaxed.
Take another slow,
Deep breath and release your thoughts,
Letting them drift far away.
Bring your awareness into your heart centre and notice a softness there.
Another beautiful breath in and this time take the breath down to your abdomen,
Relax with a deep exhale.
Take another slow,
Deep breath and know that in this moment all is well.
Tune into the present moment.
Imagine all the energy you've sent out into the world lately coming gently back to your heart like the last pieces of a puzzle,
Making you feel more whole and complete.
Follow your breathing in and out as you relax and settle in still more.
Just let your shoulders and neck area relax,
Your arms,
Back,
Abdomen,
Hips,
Legs and feet.
Relax and breathe.
Breathing is your connection to life and the natural world and like all of nature it has a rhythm.
Take a few moments to do nothing more than simply follow the rhythm of your breath and relax.
As you rest there,
Imagine a warm,
Soothing light glowing at the top of your head.
This light represents a harmonious energy that will flow through your entire body during this meditation.
Begin by bringing your awareness to your toes.
Feel the sensation in your toes,
Notice if there's any tension or discomfort and as you exhale release it.
Imagine the warm,
Harmonious light flowing into your toes,
Relaxing and soothing them.
Now shift your focus to your feet.
Feel the energy spreading to your feet,
Melting away any tension in your arches,
Heels and the balls of your feet,
The soles of your feet.
Breathe out and let go of any lingering stress.
Continue to move your awareness upwards to your ankles and calves.
With each breath imagine the harmonious light bathing these areas,
Loosening any tightness or discomfort.
Feel the muscles in your legs relaxing more and more with each exhale.
As you ascend further,
Arrive at your knees and thighs.
Visualise the soothing light flowing through your thigh muscles,
Releasing any remaining tension.
Let go of any worries or restlessness with your breath.
Now bring your attention to your hips and lower back.
Feel any stiffness or strain in this area dissolve as the harmonious energy permeates it.
Breathe in and breathe out and let it all go.
Move your focus to your abdomen and chest.
Sense the rise and fall of your breath like the gentle rhythm of ocean waves.
With each breath the harmonious light envelopes all your abdominal organs,
Promoting relaxation and love.
Continue upward to your shoulders and arms.
Imagine any tightness or tension melting away as the warm light travels through your upper body.
Feel your arms becoming lighter and more at ease.
Now bring your awareness to your neck and throat area.
Release any stress or tension in these areas as you breathe out.
Your neck becomes soft and supple like a gentle breeze.
Finally arrive at your head.
Imagine the harmonious light soothing your scalp,
Forehead and the muscles around your eyes and jaw.
Feel any remaining tension in your face and head dissolve with each breath that you take.
Your entire body is now enveloped in this harmonious,
Tranquil light.
You are in a state of complete relaxation and balance.
Take a few moments to bask in this feeling of harmony within your body.
Feel the gentle ebb and flow of your breath like the peaceful rhythm of the tides.
As you lie there,
Know that you can return to this state of harmony within your body whenever you need to.
Carry this sense of relaxation and balance with you into the rest of your day and remember this beautiful tranquility that resides within you.
When you are ready,
Gradually and gently bring your awareness back into your body.
Invite a sphere of protective,
Warm,
Golden,
Loving light to be placed all around you and this experience too so that all the positive,
Healing,
Serene,
Harmonious and peaceful benefits will stay with you.
Take a deep breath and feel free to come out of this visualisation whenever you would like.
Thank yourself with gratitude for putting energy into your own self-care and thank the energy of life for moving you in the right direction.
Become aware of your physical surroundings.
Remember where you are and the room that you are in.
When you're ready,
Gently open your eyes and return to the world around you and feel awake,
Refreshed and harmonious.
Thank you for taking time for you.
Namaste,
My friend.
