14-Minute Simple Relaxing Body Scan

Find a comfortable seat or place to lie down, and relax as you first bring your awareness to the breath, and then a scan of your body to relax you into a state of bliss and presence. Allow the energy of the Earth and the forces of gravity to ground you, to support you as you breathe in the life force energy that is available to you now and always, in this sacred space you have created for yourself.

*A new meditation, visualization, or journey released every Monday.*

Background music (Pixabay, RelaxingTime)

Transcript

I invite you to find a comfortable seat, Somewhere you feel safe and relaxed. You can lie down or sit up for this exercise, Allowing yourself to get really comfortable, Perhaps finding a blanket, Bringing your awareness to your breath, Just noticing it now as it moves in through your nose, Following the breath down into your stomach and watching your breath as it moves out, Back up through your body and out your nose, Placing your awareness on your breath, Not focusing too hard, Just gently placing your awareness. I invite you now to gently extend your inhales, Extend your exhales and as you inhale in, I invite you to imagine a channel between your chest and your stomach, Observing your breath moving in through this channel, Down from your chest and into the base of your stomach, And as you exhale out, Observing the breath moving back through this channel, Back up into your chest and out through your nose, And I invite you now to take a deep inhale in, And with an exhale letting out a sigh, And once more inhaling in, And exhaling with a sigh, Letting your body know that it's safe, Relaxing each part of your body now, Feeling yourself sinking deeper and deeper into your seat, Deeper and deeper, Bringing your awareness to your toes, Relaxing your toes, Bringing your awareness to your feet, Relaxing your feet, Relaxing your ankles, Relaxing your calves, Your shins, Moving your awareness up to your knees, Gently tensing your knees for a moment and then relaxing them again, Feeling your lower legs deeper and deeper, Relaxing your upper thighs, The backs of your thighs, Feeling them sink lower into the ground, Bringing your awareness to your hips, And allowing gravity to pull you down, Allowing gravity to relax you as you sink deeper and deeper, Feeling the support of the earth, Bringing your awareness to the base of your stomach, The base of your spine, Relaxing your stomach, Moving up your body now, Scanning your body, Moving to your chest, And on an exhale relaxing your chest, Relaxing your upper back, Relaxing your shoulders, Your forearms, Your hands, Your fingers, Perhaps clenching your hands into a fist for a moment, Feeling every muscle tense, Inhaling in and releasing everything on an exhale, Allowing your hands to be limp, Allowing gravity to pull your fingers downwards, Bringing your awareness to your throat, Relaxing your throat, Relaxing your jaw, Relaxing your teeth, Your tongue, Feeling that space in your mouth, Relaxing your cheeks, Relaxing your ears, Bringing your awareness to your eyes, Relaxing your eyes, Feeling them melting down, Relaxing your forehead, Relaxing the skin of your face, Bringing your awareness now to the crown of your head, Relaxing the crown of your head, Giving yourself permission to land here in this moment, Calling back your energy to this moment, To this relaxing space that you've created, Calling back any energy of yesterday, Any energy of the past, Any thoughts of what's happened, Gently calling that back to you, Back to this present moment, Calling any future parts, Any thoughts of tomorrow, Any thoughts of what you have to do after this exercise, Calling those parts back to you, Aligning in this present moment, Feeling gravity again pulling you down, Feeling the earth calling you, Supporting you in this moment, Using your breath now as you scan your body, Using your breath to relax any parts of you that may have tensed, Finding any parts of your body, Relaxing those parts of you once again, Inviting you to scan your body, Allow the earth, Allow gravity to pull you down, Feeling yourself sinking deeper, Deeper and deeper, Bringing your awareness to your breath once again, Just noticing how you feel, Do you notice any patterns, Any areas of your body that you're holding, Any areas that tense up repeatedly, And if you do, Send your breath to those parts of you, Relax those parts of you, Bringing your awareness again to your breath, Noticing how you feel, Noticing your heart space expand, Noticing the beating of your heart, Noticing what thoughts come up, Gently brushing those thoughts away, Noticing any distress, Any distress of those thoughts, Accepting where you are right now, Accepting the present moment, I invite you now to take three deep breaths in through your nose, To the base of your stomach, Exhaling this air through your nose with intent, Inhaling in, Exhaling out, Pushing your energy out, And the third time inhaling in, Exhaling this time from your mouth, Letting out a sigh, I invite you to gently move your body in whatever way feels comfortable, Moving your fingers and your toes, Moving your spine, Moving your neck, Moving your jaw, Your tongue, Noticing any sensations in your spine as you move, And as you breathe, Absorbing the energy around you, Absorbing life force for your highest good, Into your body, Through your skin, Absorbing beautiful life force energy into every cell of your body, As you move and allow this energy to flow through you, For your channel of this energy, And i invite you now to open your eyes, Look around you, Look at the room or the place that you're in, Looking at every detail of the things that you can see, Perhaps feeling something that's around you, Your bed sheets, Your clothes, Just noticing how that feels, And giving thanks to yourself for showing up today, To each part of you that agreed to be here, To each part of you that agreed to create this sacred space for yourself.