I'm Elodie and I'll be taking you through a simple 10 minute body scan meditation technique.
Please find a comfortable seated position lying down on your back,
Getting nice and comfortable.
If you're sitting up,
Rolling the shoulders up to the ears,
Back and down.
Unhinging the jaw away from the roof of the mouth.
Removing the tongue from the roof of the mouth.
Coming back to your breath.
Taking some nice big slow deep breaths in and out.
Filling up your lungs.
Each breath breathing in new energy.
And with every exhale,
Expelling old stagnant energy.
Continuing to observe the rise and fall of your chest as you breathe in and out.
Noticing any tension you're holding onto in your body.
Noticing the quality of your breath today.
Is it stuck in places or is it free flowing?
Whatever it is,
Just observe.
Observe your breath as it moves in and out.
Letting it be your anchor for your practice today.
Starting from the top of your head,
Placing all of your awareness here on the very top.
Noticing any tingles,
Vibrations,
Any sensations at all.
And just paying attention here.
Scanning your awareness down the front of your face now.
Sensing any little niggles,
Sensations in your face.
Relaxing the jaw.
Relaxing the eye muscles.
Relaxing the mouth.
Removing the tongue away from the roof of the mouth.
Moving your awareness down your neck.
Relaxing all of the little muscles in your neck.
At the front,
Around the sides and at the back.
Moving to your shoulders now.
Relaxing the shoulders.
Allowing them to fall heavy.
Relaxing the front of the chest.
Placing all of your attention here.
All of your awareness.
Feeling into if you're holding on to any tension here in your chest and shoulders.
If you are just politely asking your body to relax this part of you.
Moving your awareness down your arms now.
Both arms at the same time.
Feeling into any sensations,
Any tension that you're holding on to.
Making your way down to the palms of your hands.
Sensing any sensations here.
Tingles,
Maybe you feel like your fingers and palms are buzzing.
This is your life force energy,
Your chi,
Your prana,
Your reiki.
You are alive and it's magical.
Placing your awareness now over to your belly.
Feeling it rise and fall with each and every breath in and out.
Placing your awareness now to your hips and your glutes.
Relaxing this area of the body that's constantly working and firing.
Allowing this part of your body to completely relax.
Moving your way down your thighs.
Allowing the thighs to relax.
Allowing everything to just hang heavy and loose here.
Relaxing the knees.
Moving your way down to your calf muscles and your shins.
Sensing any feelings or sensations here in this area now.
Completely relaxing.
Moving your attention down to your feet and ankles.
You sensing any electric sensations,
Buzzing,
Sensations in your feet,
Especially on the soles of the feet.
Any pulsating feelings.
Just observing.
Allowing your feet to completely relax.
Just taking a quick scan now from the toes all the way back up to the head.
Sensing any part of you that is still holding on to tension.
Softly asking that area to just relax and release.
It's okay to let go now.
Bringing one hand to the heart.
Feeling your heart beat.
Connecting to yourself.
Telling yourself one thing that you're truly grateful for today.
Really feeling the emotions of that thing that you're grateful for here in your heart.
Tapping into those emotions of gratitude.
Deep heartfelt gratitude.
Taking a nice big deep breath in now.
Clearing exhale.
Coming back to your body.
Coming back here.
When you're ready,
You can take a big stretch overhead.
Wiggle the fingers and the toes.
Gently open your eyes.
Coming back to the room.
Just know that this simple practice of body awareness or body scanning is available to you whenever you need just a little time out for you.
Feeling into your body brings you out of the mind.
It connects you to yourself and to your heart.
I hope you enjoyed your free guided meditation.
