This guided body scan meditation will help you increase your self-awareness,
Helping you to become more sensitive to your body's sensations,
Having a more intimate relationship
with your body so you are better able to listen to your body's signals,
Giving it the nourishment
that it needs.
So let's begin.
Please find a quiet place where you won't be disturbed.
Turning off or silence any distractions and find a comfortable seated position
and softly close down your eyes.
We will take three deep cleansing breaths to relax the body and the mind.
On your next inhale,
Inhale all the way down into your stomach,
Your ribs and your chest as they
expand.
And as you exhale,
Your chest,
Your ribs and stomach contract and lower.
Inhaling as your body expands
and exhaling as your body contracts and relaxes.
Taking one more deep inhale.
And one more full exhale as you release any remaining stress and tension as your body
completely relaxes.
Returning your breath back to its natural rhythm.
Take your attention to the top of your head now as you relax the top of your head.
Continuing that relaxation down into your forehead.
Into your eyes.
Softening your face and clenching your jaw.
Allowing your tongue to rest away from the roof of your mouth.
Relaxing into your throat and neck.
Shoulders become heavy as they relax away from your ears.
Relaxing into your upper arms all the way down to your fingers.
Relaxing into your chest and upper back now.
Relaxing into your middle back and lower back.
As you soften your stomach.
Allowing it to become heavy.
Relaxing your upper legs all the way down to your feet and toes.
Have a quick scan now of your body.
Just to ensure your body is completely relaxed.
And return your attention back to your breath as you breathe in and out naturally.
As you continue to breathe in and out of your nose naturally.
Take your attention to the crown of your head now.
And just become aware of what sensations you feel.
You may notice the temperature.
You may notice warmth,
Coolness.
You may be able to feel the throbbing of your heartbeat.
The tingling,
Vibration of your heart.
You may be able to feel the throbbing of your heartbeat.
The tingling,
Vibrating energy.
You may notice small movements.
Whatever you notice,
Just be a witness to these sensations.
Without labelling the sensation.
Or without going into a story or judging whether the sensation is pleasant or unpleasant.
Just simply be a witness to it.
Notice what it feels like.
As you observe non-judgmentally,
Without any attachments,
Without any aversions.
Without any attachments,
Without any aversions.
Taking your attention now to your face.
Becoming aware of the sensations.
Become aware of the temperature.
Just notice whatever sensations arise.
Whether that's the vibrations of energy.
Throbbing of your heartbeat.
Temperature.
Twitching.
Just observe.
You don't need to focus hard at any point during this meditation.
Just use your gentle awareness.
Noticing whatever sensations arise.
Take your attention to your head now.
To the sensations surrounding the outside of your head.
And deep inside your head.
What do you notice?
What sensations do you have?
Just observe these sensations.
Taking your attention to your throat now.
Being a witness to whatever sensations arise.
Be a witness to the tingling or vibrations of energy.
The throbbing.
The warmth or coolness.
Just observe.
Just observe whatever arises.
Without any judgements.
Without any stories or labelling.
Moving your awareness down both arms simultaneously now.
At your upper arms.
At your lower arms.
Notice how the sensations in your body move with your awareness.
Moving your awareness into your lower arms now.
As you begin to notice the sensations that are there.
Moving your awareness to your hands now.
Taking your attention to your hands now.
Take your attention deep inside your hands.
Notice what sensations you feel there.
You may feel strong energy here in your hands.
Strong tingling,
Vibrating of the energy.
Take your attention to both thumbs now.
Moving your awareness to each finger individually.
Moving to your index finger on both hands.
Now to your middle fingers.
To your ring fingers.
And your pinky fingers.
Notice how the sensations changed individually between each finger.
As you move your awareness.
Power of your attention.
Notice the sensations in your palms,
Your fingers and thumbs now.
On both hands.
The sensations might be getting stronger.
As you become more self aware.
More attuned to your body.
Moving your awareness now.
Into your chest,
Your shoulders and upper back.
Noticing whatever sensations you experience here.
Some areas of your body will be more sensitive than others.
And that's okay.
Just become aware of your sensitivity to that part of the body.
As your body rises.
Take your attention to your middle back now.
And your lower back.
Just notice whatever sensations are here.
It doesn't matter if the sensations are different in each area.
Or if they're not as obvious.
Whatever you notice.
Don't try to change any sensations.
Or force any sensations.
Just be a witness to whatever is there.
As you increase your own self awareness of your body.
As you increase the self awareness of your own body.
Take your attention to your stomach now.
What do you notice here?
Maybe it's the movement of energy.
The vibrations and tingling.
The throbbing of your heartbeat.
Temperature.
Let your attention rest on the whole of your torso now.
Your stomach.
Your chest.
Your upper back and lower back.
Feel this area as a whole now.
The collective sensations of this area.
Without labelling.
Without going into a story or judging.
Just be a witness.
Moving your awareness now.
Into your upper legs.
As you slowly move from your hips.
All the way down to your knees.
Noticing what sensations arise.
As your attention moves down your legs.
Is it the temperature that you notice?
Twitching.
Tingling.
Vibrating.
Throbbing.
Notice the sensations.
As you move your awareness now.
To your lower legs.
From your knees down to your ankles.
Moving your awareness into your feet.
Noticing wherever you feel the sensations in your feet.
Moving through your toes individually.
As you take your attention to both of your big toes.
All the way down to your little toes.
Allow your attention to move slowly now.
All the way from your toes and feet.
Up your lower legs.
Your upper legs.
Your stomach.
Lower back.
Middle back.
Upper back and chest.
From your fingers.
Through your hands.
Up your lower arms and upper arms.
Taking your awareness.
Through your throat and neck.
To your head and your face.
Back to the crown of your head now.
And slowly move your awareness all the way back down now.
Slowly scanning your body from the crown of your head.
Down your face.
Into your throat and neck.
Your shoulders.
Your upper arms.
Lower arms,
Your hands and your fingers.
Down your chest and upper back.
Middle back,
Lower back and stomach.
Continuing that down into your legs.
Your upper legs.
All the way down to your lower legs.
Your feet and your toes.
All the way down to your lower legs.
Your feet and your toes.
And scanning all the way back up to your head slowly.
Starting from your toes.
Do this in your own time.
Once you have reached back to the top of your head.
I want you to feel your body as a whole now.
And notice what sensations you feel in the whole of your body.
You may notice the energy in the whole of your body now.
The vibrations,
The tingling of this energy.
You may be able to feel the throbbing of your heartbeat.
As it pulsates across the whole of your body.
You may notice the temperature across your body now.
It might be hotter or cooler than when we first began this meditation.
Just be aware of whatever sensations you notice.
Without labelling,
Without judging or going into a story.
You can take your attention off your body now.
As you become aware of the breath as it enters and leaves your nose.
Breathing naturally.
Take your attention off your breath now.
And just sit in the stillness.
Starting to become aware of the sounds that are around you.
And your surroundings.
Keeping your eyes closed.
Begin to move your hands and your feet.
Your arms and your legs.
And stretch out into the space around you.
Taking your time here.
You can begin to open your eyes.
Starting off gazing down at the floor.
And slowly come back around.
Thank you for listening.
And slowly come back around.
Thank you for meditating with me.
