Hello and welcome to today's body scan meditation.
This type of body scan meditation not only calms your mind and relaxes your body but it also strengthens your ability to regulate your emotions,
To become more aware,
To check in with yourself better,
To strengthen your ability of logical thinking and planning.
It strengthens your prefrontal cortex,
The newer part of your brain,
That which makes you human.
But besides those powerful,
Long-lasting effects,
It gives you soothing in this moment.
It lets the stress and anxiety melt right off of you.
So let's begin.
You can go lay down for this type of meditation so you can really fully relax.
And when you're laying down,
Gently close your eyes and take a deep breath in,
Take another deep breath in.
Now simply watch your breath as its natural rhythm unfolds.
Bring your awareness now to the top of your head,
The back of your head,
Your forehead,
Your eyebrows and your eyes.
Notice what feelings arise for you in those places.
What sensations can you notice?
Flow down to your cheeks,
Your ears,
Your mouth.
And notice how every time you bring your attention to a part of your body,
It instantly releases tension and relaxes.
Bring your focus to your jaw and even let your tongue rest in your mouth.
Feel how all the muscles in your face are now relaxed.
Notice what sensations arise there in your face.
Now gently flow down to your throat.
How does your throat feel?
Your neck,
We're often holding so much tension in our neck.
How does that really feel,
That tension?
I'm really curious about it,
As if it's the very first time you are feeling this.
Now bring your attention further down to your shoulders.
We carry the whole world in our shoulders.
Notice as soon as you witness how tense your shoulders are,
They start to relax and let go.
Really zoom in on what that feels like.
Bring your attention further down to your back,
To your back,
Top of your back,
Middle of your back and your lower back.
Notice what you feel there.
Be it a warm feeling or a cold,
Tingly sensation,
Tension or ache.
Keep your focus on that spot where you feel some tension or ache.
Moving your attention back to the front of your body,
To your chest,
To your ribcage,
Your stomach.
Notice how your stomach also lets go of tension.
You shift your focus to it.
And your belly.
Notice what sensations you feel there.
Maybe you feel a knot,
Some tightness.
Keep bringing that soft curiosity to that place.
Now bring your attention to your right arm,
Right shoulder.
Notice what you feel in your right biceps and triceps.
Become aware of it.
Your right elbow,
Your right forearm.
Maybe you feel some tingly sensation here.
Your right wrist and your right hand.
Maybe it feels warm.
Your right thumb,
Your right index finger,
Your right middle finger,
Your right ring finger,
Your right pinky finger,
Your right arm,
From your shoulder all the way down to your fingers.
Now shifting to your left arm,
Starting with your left shoulder,
Your left biceps and triceps.
Notice any feelings that arise there for you.
Shifting down to your left elbow,
Forearm.
Be aware of your left wrist,
Left index finger,
Left middle finger,
Your left ring finger,
Your left pinky finger.
Now zoom out to your whole left hand,
Left shoulder,
All the way down to your left fingers.
Now bring your attention further down into your body,
Into your hips.
Notice any tension or tightness in your hips,
To your pelvis area.
Further down to your right leg,
Your right hamstring,
Your right knee.
Notice any sensations that come up for you in your right calf.
Maybe some tingling or warmth in your right chin.
Now move your focus further down to your right ankle,
Your right heel,
Your right sole of the foot and the ball of your right foot.
Back to the top of your right foot,
Your right toes.
Maybe you notice your toes are cold or warm.
You notice some tingly sensation,
Neutral sensation.
Really noticing your right big toe,
Your second toe,
Third toe,
Fourth toe,
Your right fifth toe.
Noticing your whole right foot,
Your whole right leg.
Now shifting to your left leg,
Starting with your left thigh.
What do you feel there?
Your left hamstring,
Left knee.
Notice all the muscles in your left calf,
Your left chin.
Shifting down to your left ankle,
Your left heel,
The sole of your left foot,
The ball of your left foot,
The top of your left foot.
What are some sensations you notice?
Now shifting your focus to your left toes,
Your left big toe,
Second toe,
Third toe,
Fourth toe and your left fifth toe.
Now zooming out to your whole left foot and all the sensations that you notice there.
Now zooming out to your whole left leg,
From your thigh all the way down to your toes.
And bring your awareness to your whole lower body,
From your pelvis all the way down to your toes,
Your left leg and your right leg.
Now shifting your focus to your whole upper body,
Your hips all the way up to the top of your head.
Compare your upper body to your lower body and see what differences you notice.
Now zoom out again to your whole body all together.
Notice how you might feel lighter or maybe your body feels heavier as you allow it to relax.
Now scan your body.
If there's any constriction,
Any tightness or tension,
Breathe into that space.
Exhale the tension,
The tightness.
Good.
Now take a deep breath in,
Let that go.
Take another deep breath in and let that go.
Notice how your mind is calm,
Your body is relaxed.
Any heaviness that was weighing on you or that you were carrying with you physically,
Has gone or lighter.
Thank yourself for being here today.
I am so grateful that you are here with me.
Thank you.
Enjoy the rest of your day,
Your night.
Take this beautiful energy with you and I'll see you very soon.
