Hello and welcome to this body scan meditation.
My name is Angela and I'm so grateful that you're practicing with me today.
So please find yourself lying down flat on your back,
Arms by your side,
Palms can be facing upwards or slightly curving in towards the body,
Legs apart and feet falling outward.
If you tend to get chilly it's a good idea to have a blanket.
And then adjust yourself as needed to find optimal comfort so that you can be still for the duration of this practice.
Body scans are most effective when practiced in stillness.
And once you've found your place of comfort allow the eyes to shut down maybe placing a cover over them if you wish.
And then begin to feel all the muscles in and around your eyes relax and feel the eyes sinking deeper into their sockets.
And now feel into the space where your head meets the surface you're lying on and feel the head begin to relax and sink deeper down.
Feel into the shoulders and feel them relaxing and melting down.
The hips relaxing and melting down.
Legs and feet melting down.
The whole body sinking deeper and deeper into rest.
Now bring your awareness to the breath.
Allow your breath to be gentle and effortless and just watch the body breathing itself.
Begin to notice the sensation of the body expanding on the inhale and notice the sensation of the body contracting on the exhale.
And continue watching the breath as it moves from expansion to contraction.
Now allow your awareness to rest in the radiance of the space of your heart.
Feeling and acquainting yourself with your heart as it is right now.
And now see in the center of your heart a small blue star.
Its glow completely illuminating the heart space in beautiful blue light.
Now see this blue star dance to the center of your throat.
Small blue star glowing at the throat.
And now this blue star moves up to the space between your eyebrows.
Your third eye radiant blue light illuminating the third eye.
We'll now rotate consciousness throughout the body.
As I name a body part bring all of your awareness to it.
Feel it and place a blue star there.
Blue star in your right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Blue star in the palm of your hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Blue star in the shoulder,
Underarm,
Blue star in the right side of the ribcage,
Waistline,
Thigh,
Knee,
Lower leg,
Ankle,
Blue star at the top of the right foot,
The sole of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Baby toe.
Now feel the whole right side of your body.
The whole right side of the body illuminated by a sea of blue stars.
Feel the whole right side now.
Now blue star lands at your left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Blue star in the palm of your left hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Blue star in the shoulder,
Underarm,
Left side of the ribcage,
Waistline,
Blue star at the thigh,
The knee,
The shin,
Left ankle,
Blue star at the top of the left foot,
Sole of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
And baby toe.
Now feel the whole left side of your body.
The whole left side of the body illuminated by blue stars.
Feel the entire left side now.
Now to trace the back of the body.
Blue star at the sole of your right foot,
The sole of your left foot.
Now feel both soles of your feet together.
Feel the back of your right heel,
The back of your left heel,
Both heels together.
Feel the right calf,
The left calf,
Both calves together.
Blue star in the back of the right knee,
Back of the left knee,
The backs of both knees together.
Feel the right hamstrings,
The left hamstrings,
Now both hamstrings together.
Feel the right glutes,
The left glutes,
Both glutes together.
Blue star at the back of your pelvis,
Blue star at the lower back,
Middle back,
Upper back.
Feel your right shoulder blade,
Your left shoulder blade,
Both shoulder blades together.
Feel your right arm,
Your left arm,
And both arms together.
Feel the back of your neck,
The back of your head,
The crown of your head.
Now feel the entire back body,
The entire back body illuminated by blue stars.
Now move awareness to the crown of your head,
Blue star glowing at the crown of your head,
Blue star at the forehead,
Right eyebrow,
Left eyebrow.
Feel both eyebrows together,
Right eyelid,
Left eyelid.
Feel both eyelids together,
Right eyeball,
Left eyeball,
Both eyes together.
Feel your right nostril,
Left nostril,
Both nostrils together.
Feel the bridge of your nose,
Blue star at the tip of your nose.
Now feel your whole nose together.
Feel your upper lip,
Lower lip,
Both lips together,
Blue star at the chin,
The right side of your jaw,
The left side of your jaw.
Now feel the whole jaw together.
Now feel your whole face and see your whole face glowing with blue stars.
Now bring awareness to the right side of your head,
The left side of your head.
Now feel both sides of your head together.
Feel the right side of your throat,
Left side of your throat.
Now feel your whole neck and throat together.
Blue star at the right collarbone,
Left collarbone,
Both collarbones together.
Feel the right side of your chest,
The left side of your chest.
Now feel the whole chest together.
Blue star in the upper belly,
Blue star at the belly button,
Blue star at the low belly.
Feel your pelvis,
The root of your pelvic floor.
Feel both thighs,
Both kneecaps,
Both shins,
Both ankles.
Feel the tops of both of your feet.
Now feel your right leg from your toes to your hip.
Feel your left leg from your toes to your hip.
Now feel the entirety of both of your legs together.
Feel your right arm from your fingertips to your shoulder,
Your left arm from fingertips to shoulder.
Now feel both arms together.
Now hold both of your arms and both of your legs in your awareness.
Now add your entire torso and now feel your head and now feel and sense your entire body,
Your whole body a sea of blue stars.
Feel your whole body together now.
Begin to feel the space outside of your body and now shift your awareness to the space within your body.
And now feel the space within your body and outside your body at the same time,
Noticing that it's the same that runs throughout both.
Rest here as spacious awareness.
Now bring awareness back to the breath,
Again watching the body breathe itself,
Watching the inhale expand and the exhale contract.
Now allow awareness to externalize as you recall the physical space you're practicing in.
Look for any sounds occupying the space and allow the sounds to fill your consciousness as they reconnect you with the physical environment.
It's here that our practice completes.
You can allow your head to gently shift from left to right.
Bring soft movement into your fingertips,
Small rotations with the ankles and soft movements in the toes as the body gently awakens.
Take a moment to thank yourself for this time of self-love and self-nourishment.
Thank you so much for letting me guide you and may the rest of your day bring you peace.
