Trauma-Informed Body Scan Meditation

Our body can hold on to the trauma that we have experienced. Allow me to guide you through a trauma-informed, body scan meditation to bring awareness to the body and breath while creating a "here and now" experience. Give yourself permission to regulate your nervous system and tap into the present moment.

Transcript

Welcome and thank yourself for showing up today.

Please find a comfortable position,

One that you feel safe and most comfortable in.

Sometimes we find yourself being emotionally triggered by things that are occurring around us that we necessarily don't have control over but tends to bring us back to a time where we felt unsafe.

And sometimes if we're not mentally aware of it,

Our body is.

Many times we hold a lot of trauma,

Fear,

Worry,

Anxiety,

Stress in our body.

And our body sometimes can serve like memory foam,

Holding all that trauma,

Stress in different parts of our being.

It can permeate every cell,

Leaving us in a state of fear,

Often feeling like we're lacking security.

And while we don't have control over what's going on in the external world,

We can find ways to replicate feelings of security,

Peace,

And wellness,

Even for a bit.

And with that being said,

I would love when you can and when you feel most comfortable to close your eyes and take two quick inhales through the nostril and slowly exhale through your mouth or through your nostrils.

And do that as many times as you need until you start to feel your body slowly sink into the position that you're in.

And when you can,

Think of a mantra,

Something that makes you feel safe,

That allows you to seek comfort even for a bit when you say this to yourself.

Maybe it is,

I am safe,

I am secure,

I am in the here and now in this present moment,

And I feel okay.

Whatever it is that allows you to feel safe and in a space of comfort.

And when you find your mind drifting during this meditation,

Gently redirect it back with your mantra.

And now,

Let's go through a body scan together.

I'm sure there are many areas of focus where you're feeling all of the tension or the anxiety,

Stress held in your body.

Maybe it's in your shoulders or your legs.

Maybe it's your stomach.

Let's begin by bringing attention to our feet.

Just notice your toes and how they feel in this position that you're in.

Maybe there's some pain and tension in the ball of your foot.

Maybe it's in both feet.

Just notice it.

Maybe thank your body for allowing you to feel and your brain for allowing you to be aware of these feelings.

Maybe your heels are a little bit sore.

Maybe you've been walking a lot.

Maybe they're just tense.

And breathe in to that area of focus.

Maybe forgiving your feet for the pain that you're experiencing and being compassionate towards it.

Now let's slowly shift our awareness to our calves and our shins.

Maybe there's some tension there.

Maybe a couple of knots that are just a bit uncomfortable.

And breathe in to this area as well.

And if you want,

Maybe give it a gentle massage.

With your hands massaging this area,

Just noticing how that feels.

Noticing the tension in this area.

And once again,

Forgiving and being compassionate towards it.

Maybe on your next exhale,

Breathe out that pain that you're noticing.

Now let's slowly bring our attention to our thighs.

What are you feeling here?

Are they a bit sore or maybe there's some tension here?

Just noticing and observing what you're experiencing in this area of your body.

Accepting that this is what you're experiencing and what you're feeling.

And although we're accepting it,

It does not mean we have to be okay with it.

Just noticing.

And if you would like to take a deep inhale here.

And exhaling.

Maybe even envisioning while you exhale the pain and the stress coming out as you're inhaling,

An acceptance.

And then working our way up to our pelvis.

Maybe even right our lower back.

Do you hold stress here in this area?

In your hips,

Pelvis area,

Your lower back.

What's going on in this area?

And then now working our way up towards stomach.

Maybe you have some aches or pain here from stress,

Anxiety.

And breathe into it and feel your belly fill up with air.

And then slowly exhale navel to spine.

Maybe you will sit here for a moment and just breathe.

Big belly breaths and then release.

Maybe hold your hand on your stomach here and your other hand over your heart.

Just being still with your body.

Maybe reclaiming your power in this position.

This is my body.

And I forgive and I love it and I accept it.

And you have control over your breathing.

This you are sure and are confident that you have control in.

And slowly exhale and noticing how your belly goes from being filled up with air.

Just slowly retracting back to your body.

And when you are ready,

We will move up towards our chest area,

Our shoulders.

And now what are we holding here?

Maybe hurt,

Disappointment.

Your heart often beats fast and that's something that you notice a lot.

But let's put our hand again over our heart here.

Just notice a beating.

And if that's too much,

Just shift your focus to your mantra,

Right?

Let's bring the mantra into play here if you feel that's what you'd like to notice and observe.

Just breathe into it.

I am safe.

I belong.

I accept myself and what has happened.

And I've reclaimed my power and my story.

And if you're feeling any emotions come up,

Accept that it's happening.

It may be coming up for a reason or if it is too much,

Please you can open your eyes and just observe your surroundings if it becomes too much for you.

Whatever makes you feel most safe.

Because it's about presence and accepting the here and now and reminding ourselves that we are safe here in this moment together.

Now let's bring our attention up to our neck.

Maybe there's a lot of tension here and just notice that and breathe into it.

Maybe you're having some energy coming up in this practice right now.

And if you want to start rocking your body maybe back and forth to get that energy flowing,

That's okay too.

Energy has to go somewhere.

Or there's through an emotional release like crying,

Right?

Release those toxins or if you feel you need to just rock and move your body,

That's okay too.

If you need that stimulation or that physical response.

If you would like maybe stretch your neck out,

Give yourself a nice neck roll.

Dropping your neck,

Bringing it back.

Just noticing the tension that lays there if any.

Right,

We're using also in our throats to speak our truth.

To accept our truth and to own our truth.

Now let's bring our attention to the face.

Many hold a lot of tension in our face.

Where do you notice it?

Maybe on your forehead,

In your eyebrows,

Maybe in our jaw,

Right?

I mean often clench,

Clench our jaw here without even realizing.

Maybe in our eyes a lot of tension can be held here.

Maybe with your eyes closed we can bring attention to where there's stress in the back,

In the sides.

And once again just breathe into it and just notice it.

And if our thoughts tend to drift which is entirely normal,

Just notice,

Be aware and just bring it back to your mantra.

Or maybe just simply to your breath.

Notice the temperature of your breath coming in and exiting the body when you exhale.

And now let's bring our attention back to the top of our head.

Maybe you have a migraine or a tension headache.

Maybe take one of your hands and just gently massage and squeeze your head.

The crown of our head,

Working our way around,

Just noticing where the tension is and the stress lays.

And when you're ready,

Bringing your hands back down wherever they were,

On your knees.

And just bringing attention to the rhythm of your breathing.

And when you're comfortable,

You can gently open your eyes if you haven't already and just bring observation back to your surroundings.

And noticing two things you can see,

Whatever it is.

And if you would like to give yourself a big hug,

Just hug yourself and hold yourself in a way that maybe you never received.

Or simply just to remind yourself once again that you are safe in this moment.

Bring yourself that compassion that you know you deserve.

And thank yourself for showing up today.

And whenever you need,

Please use this meditation or just simple grounding technique of observations in the body if you need to bring yourself back to the present or to simply ground yourself.

Thank you for spending this time with me.

Reviews

This meditation is so cathartic that I practice it daily. You have my utmost gratitude for the healing it provides! 🙏

Wonderful! What a gift.
Thank you so much.