This body scan meditation can be done at any time to help re-center you,
Connect you to your body and relax your mind.
Lying down or in a comfortable seated position,
Close your eyes and begin to lengthen your inhale and exhale.
Consciously attempting to make your exhale a little longer than each inhale.
Feeling yourself connect into your body with each breath.
Starting with your toes,
Bring your awareness,
Maybe you give them a little wiggle,
Connecting to them and bringing awareness to the tips of your toes.
Take a deep breath,
Inhale,
Exhale,
Release any tension.
Then moving up to your feet and your heels and your ankles,
Rotating your ankles,
Really feeling if there's any stress,
Any creakiness.
Inhale,
Exhale,
Release.
Coming up to your shins and your calves.
Just notice if your mind pulls a little,
If that area of your body needs a little extra love.
Taking a deep inhale,
Exhale,
Let it all go.
If at any time during this meditation your mind begins to wander,
Simply bring it back to the rise and fall of your chest on your inhale and your exhale.
Coming up to your knees,
Kneecaps and backs of your knees.
Inhale and exhale,
Let it all go.
Your thighs,
Backs of your thighs,
Inner thighs and even up into your hips.
Knowing that we hold so much emotion,
So much stress in our hips,
Just give them some extra awareness,
Some extra love,
Some extra intention.
Inhale,
Filling your belly all the way up.
Exhale,
Let it all go.
It's not yours to carry.
Moving up to your buttocks,
Your pelvis.
Giving this area love,
Giving this area intention.
Inhale and exhale,
Let it all go.
Now to your belly and your low back.
So many of us deal with low back pain which is a result of lack of support emotionally.
So just feel that in your body.
Inhale,
Fill yourself up.
Exhale,
Surrender it,
Let it all go.
Now moving to your rib cage,
Front and back and up to your breasts or your chest.
Connect with that part of your body,
Your heart chakra,
The back of your heart.
Inhale,
Filling it up.
Exhale,
Let it go.
Your shoulders,
Your biceps and elbows.
Sometimes emotion gets trapped in places that we aren't even aware of.
Inhale and let it all go.
To your elbows and your forearms.
Beautiful arms that hold us up when we need that strength.
Inhale,
Exhale,
Release it.
Now down to your hands,
Your palms,
Your fingertips.
A place of creation and connection.
Inhale,
Exhale,
Let it all go.
Moving up to your neck,
Your throat chakra,
Your collarbone.
Inhale and this time letting it go on an audible sigh.
Releasing any tension in that area.
Now to your face,
Your chin,
Cheeks,
Your jaw,
Eyelids,
Eyelashes,
Eyebrows,
Temples,
Forehead.
Inhale,
Relax your face.
Exhale,
Release.
And then to your ears,
Your connection to sound current.
Inhale,
Exhale,
Let it go.
The back of your head,
Your crown chakra.
Inhale,
One last time for the body scan.
Hold it at the top.
Squeeze your navel,
Squeeze your root chakra.
Exhale,
Let it go.
Bringing your breath back to a deep inhale and exhale.
Noticing the difference between your body now and your body before we started.
Inhale,
Reaching your arms above your head,
Stretching your legs out and begin to shake your arms and legs vigorously,
Letting go of any extra tension.
Shake,
Shake,
Shake,
Shake,
Shake.
Let it all go.
Your wrists,
Your ankles,
Your toes,
Your fingertips,
Your arms,
Your legs.
Shake it all up.
No longer hold on to what's not serving you.
Let go of the emotion.
Let go of all the things you're carrying that you don't need to carry.
Inhale,
Reach your arms above your head.
Hold.
Exhale,
Let it go.
Bringing your hands down to heart center.
Connect with how you feel.
Connect with the beauty of your body,
The beauty of your breath.
And in this moment,
You have everything that you could possibly need.
The light within me recognizes the light within you.
Namaste.
