Hello,
My name is John Steen.
I'm an energy healing practitioner.
Today I'm going to guide you through a body scan meditation.
A body scan meditation is a mindfulness practice that involves systematically bringing attention to different parts of the body.
Typically it's done in a relaxed or seated position or lying down.
You will mentally scan your body from head to toe paying close attention to the sensations or tensions or any areas of discomfort.
This practice helps increase awareness of the body and can be a very valuable tool for stress reduction,
Relaxation,
And helps cultivate a mindful connection with the present moment.
You know when I was studying energy healing I often did a body scan or a midline balancing meditation prior to doing my energy healing sits.
I found them extremely beneficial in becoming more familiar with my body awareness and the sensations.
So I highly recommend doing a body scan or a midline balancing meditation prior to sitting down to meditate to one of the many meditations here on Insight Timer.
Plus they're fairly quick and easy to do.
Now let's get started.
Find a comfortable position either lying down or sitting up.
Close our eyes.
Turn your attention inward.
Establish the witness and try to stay in present moment awareness as best you can.
Let's start by taking a few deep breaths.
Deep breath into your chest.
Big exhale.
Deep breath into your belly.
Big exhale.
Deep breath into your pelvis.
Big exhale all the way down your legs to ground yourself into Mother Earth.
Now let's imagine the front side of our body.
We're using our mind's eye here.
Now imagine the left side of you.
Now imagine the back side of you.
And now imagine the right side of you.
Now we'll go to the front of the body and imagine the back of you.
Imagine the right side of your body and imagine the left side of you.
Now let's move to the head.
Imagine your entire head.
Now the right side of your head.
Imagine the left side of your head and back to the right side of your head and back to the left side of your head.
Let's move down to our neck.
Imagine the right side of your neck.
Now the left side of your neck.
Imagine the right side of your neck.
Now the left side of your neck.
Let's move down to the front of our chest.
Imagine the right side of your chest.
Imagine the left side of your chest.
Imagine the right side of your chest.
And now the left side of your chest.
And we'll move to your back.
Upper back to your shoulder area.
Imagine the right side of your shoulders.
And now the left side of your shoulder.
Back to the right side of your shoulder.
And imagine the left side of your shoulder.
And we'll move down to our belly.
Imagine the right side of your belly.
And now the left side of your belly.
Right side of your belly.
And now the left side of your belly.
And we'll move to our back.
Imagine the right side of your back.
And now the left side of your back.
Back to the right side of your back.
And imagine the left side of your back.
And now we'll move to the pelvis.
Imagine the right side of your pelvis.
And now the left side of your pelvis.
Back to the right side of your pelvis.
And imagine the left side of your pelvis.
Let's move to our hips.
Imagine your right hip.
And now your left hip.
Imagine the right hip.
And now the left hip.
And now we'll move to the legs.
Imagine your right leg and your hip all the way down to your ankle.
And now the left leg and the left hip all the way down to your ankle.
Now back to your right leg.
And back to the left leg.
Imagine your right foot.
Now your left foot.
Back to your right foot.
And now imagine your left foot.
Now let's move to the arms.
Imagine your right arm,
The top of the shoulder,
All the way down to the tips of your fingers.
Scan all the way down your arm to the outside of your arm.
Now we'll move to the left side of your shoulder all the way down to your finger,
The outside of your left arm.
Now we'll move back to the right arm.
Now the left arm.
Now let's move back to the right arm.
Move to the inside of the right arm all the way from your hand and to the inside of your arm,
Up into the armpit.
Now to the left side of your arm.
Fingers all the way to your arm.
All the way up your inside of your arm to your arm.
Back to the inside of your right arm.
Back to the left side of your arm.
Now imagine your entire body.
Imagine the front of your body and the back of your body.
Back to the front of your body.
To the back of your body.
Let's go back to the right side of your body and your entire body from your head to your toe.
Now the left side of your body from head to toe,
Including your arms,
The entire right side of your body and the left side of your body.
Let's go back to imagining our whole body and just do a scan from the top of your head.
Do it very quickly from the front of your body.
Scan all the way down your face,
Your neck,
Your chest,
Your belly,
Your pelvis,
Your legs,
Down to your feet.
Now the back side of your body.
Start at your feet,
All the way up the back of your legs,
Up to your buttocks,
Up to your pelvis,
To your back,
To your shoulders,
And the back side of your head.
And that is a body scan.
Thank you for joining me for today.
I hope you found this very beneficial and relaxing and I hope that you have a fantastic day.
Namaste.
