Thank you for joining me in this relaxing body scan meditation.
I am delighted to guide you into a very deep state of physical and mental relaxation.
Please be sure you will not be distracted by anyone or any device.
Be sure to turn off any devices or place them in another room on silent as to be completely present in this practice.
This time is very important for you so there is no need for any interaction with the outside world.
This time right now is entirely yours.
I invite you to get into a very comfortable position with your favorite pillow or under a blanket,
Sitting or lying down,
Whatever feels good in your body.
Clothing should be loose and comfortable as to allow for easy and full breath.
Remind yourself that nobody needs you right now.
You have nowhere to be and nowhere to go.
So just be grateful for this moment that is exclusively for you.
This occasion of rest and relaxation is to nourish you from the inside out.
You deserve this break from the busy world.
You know how to make the time to be with friends and family,
Often putting them first.
Well now is the occasion that you have made to be with yourself and only you.
By allowing for this date with yourself is allowing the natural sources of healing and strength that are within you to become fully present.
Bring awareness to the fact that each moment that passes by is part of your life experience.
It is here and it is now and then it goes.
It becomes only a memory.
As humans,
We have a tendency to want things to be different from how we are experiencing them right now.
But we're going to have to let this desire vanish and allow things to be exactly how they are.
Don't try to change anything or wish that it will change during this session.
Simply experience letting yourself be exactly how you are in this very moment.
Any judgments you have about yourself are critical things you usually think about your body or your mind can just fade away.
Those things don't matter at all during this date with yourself.
There is no right way to feel just as there is no wrong way to feel.
Feelings are simply just feelings.
Acknowledge how you are able to sense any sensations in your body and accept it.
It's completely okay to feel whatever you are feeling.
Good.
Now let your arms feel heavy by your sides.
Notice what your fingertips are touching right now.
Can you feel your thumbs in particular?
How about your pointer fingers?
Sense what they are touching.
And your middle fingers.
Now feel what your ring fingers are touching.
And the pinkies.
Become aware of your breathing and follow it but don't change anything about it.
Simply breathe.
Bring awareness to your belly and observe your belly rising and falling with each breath.
Your belly expands and contracts when you breathe just like a tiny baby when they breathe.
This is the most natural breath you can have.
This is the most natural way to breathe.
Now become aware of your toes noticing each one individually.
What do they feel like?
What are they touching?
I wonder if you can imagine that when you breathe in your breath can travel all the way down to your toes.
Breathing in and down to your toes now.
And on the out breath allow your entire legs to become very deeply relaxed.
Good.
Now imagine the same thing for your fingertips.
As you breathe in feel your breath traveling all the way to each fingertip.
And on the out breath your entire arms become very,
Very relaxed.
Nice.
And noticing again the gentle rise and fall of your belly.
Up and down.
Expanding and contracting.
Now use your beautiful imagination to witness your breath going all the way up to your head.
Filling your mouth,
Nose,
Eyes and ears.
And on the exhale your head becomes more relaxed than it has ever been.
And on the exhale your head becomes more relaxed than it has ever been.
Inhale all the way into the tiny areas of your brain which restores your mind.
Breathe out while your mind becomes more open and relaxed than it has ever been before.
Very good.
Whatever feelings you are having right now just notice them as if you are an observer sitting and relaxing on the beach.
Watching the great and powerful ocean that represents you.
You can only see the surface of this ocean but below there is much happening and great change taking place.
Right now your body is accessing its natural healing capabilities and you don't have to do a thing.
All you need to do is relax and observe.
Just look out upon your ocean and know that all is well and all is being taken care of.
All the ocean needs from you is your kindness and your trust.
Good.
Now allow yourself to relax even more by feeling the warm gentle sun caressing your skin as you rest on this magnificent beach.
The sun is healing and allows for growth of all life on earth.
Feel your feet in the sand and notice how soft and soothing it is.
Perhaps you can even hear the waves crashing on the shore.
You are fully able to let go here.
There are no desires,
No feelings,
No thoughts.
You are just completely present in this moment.
Enjoying watching your ocean and knowing that you don't even need to see what's going on below the surface.
All is well in the great waters that represent you.
Gently allow yourself to become aware of your surroundings one more time.
Be present in this moment.
In your own time,
Gently open your eyes and feel gratitude for yourself and for this wonderful experience that you have given you.
Namaste.
