Body Scan For Relaxed Body And Still Mind

This is a mindful body scan focusing on the abdominal area and release of stress and anxiety. The goal is to be able to guide the mind back to the relaxed body and the still mind. Be kind and gentle to yourself through the meditaiton.

Transcript

A sensitive meditation session.

We'll be trying to relax our organs,

Internal organs and our body for this session.

Just preparing to release tension,

Any stress that we're holding onto within our body,

Our organs,

Our mind,

Our spirit.

For this session,

You will lie down in Shavasana,

Lying down on your back,

Your arms about 45 degrees away from your body,

Your shoulder blades connected to the floor,

Your shoulders are away from your ears,

Your neck in a comfortable position,

The back of your spine connected to the floor,

Your hips,

Your heels connected to the floor.

Maybe placing a pillow,

A rolled up towel or a bolster under your knees just to connect that lower back a little further to the Mother Earth,

To the ground.

Just focusing on your breath here.

Just finding that comfortable place for yourself to try and keep your body as still as possible for the next 10-15 minutes.

If at any point you feel any pain or discomfort,

Just changing your position very slowly without judging and being kind to yourself,

Knowing that it's important to be comfortable and gentle with the body during this session.

Taking the time to listen to your inner voice,

To your body,

To your organs.

If you haven't already closed your eyes,

Do so.

And relaxing your facial muscles and letting those sounds near and far just fade away.

Being mindful that thoughts,

Images may enter the mind.

Just acknowledging them with respect and love and bring yourself back to my voice,

To your breath or your body.

Knowing that it is normal for the mind to wander so not worrying,

Just being kind to yourself and bring the mind back to your body,

To your breath.

Taking the time today to care for yourself and share some time listening to your inner voice,

Being a little more aware of your mind,

Your body,

Your spirit.

Making any last few adjustments and being aware of your natural breath,

Your natural breath.

We will begin by five gentle inhalations through the nostrils,

Exhalation with the sigh out with your mouth.

We'll be doing it together,

Just releasing tension from the body and surrendering to Mother Earth further.

Inhale together.

Three more.

Last one.

Your whole body releasing further,

Surrendering to Mother Earth further,

Releasing tension.

Feeling your whole body from the crown of your head to the tip of your fingers,

The tip of your toes.

Feeling grounded,

Healing your cells and your body.

Bring your awareness to your abdomen,

To your stomach.

Asking yourself in your mind and answering is a tense around the abdominal area.

Focus on the abdomen and inhale into your abdomen and as you exhale,

Just release the stress from the abdominal area.

As you exhale,

Just release the stress from the abdominal area.

Your bowels are stress free.

You can feel them relaxing.

Your intestines relaxing.

Feel the abdomen relaxing.

Taking some time to scan your internal organs and release and relax with every exhalation.

Just releasing and relaxing your organs.

Knowing that the stress you're feeling is not something you need to hold right now.

So just letting it go with every exhalation.

It is a good time to just relax fully and noticing how it feels to relax your insides completely.

There is a wonderful feeling when you fully relax and you embrace relaxation.

There can be a melting away of restraint and a wonderful sense of peace.

Embracing harmony.

The stomach is where we process information and hold on to things to keep us safe.

There is no longer a need to stress.

You can relax fully at this present moment.

Just releasing and surrendering to Mother Earth.

Enjoy the wonderful feeling of letting your abdomen relax.

Letting the abdominal area relax.

Feeling a sense of peace and harmony inside you.

There is nothing you need to control right now.

Just letting go of the need to do something.

Letting go of the need to do something.

You are fine as you are.

You are fine as you are.

There is no judgement.

There is no need to be worried.

Everything will fall into place.

Everything is unfolding as it should.

Not holding on to the past or thinking about the future.

Just feeling the freedom inside yourself at this present moment.

Let the past just pass,

Travel away.

It is not here right now.

So letting it move on.

Be kind to yourself.

Be kind to yourself.

Noticing how your abdomen,

Your stomach has released when it has permission to do so.

Almost like a ball that is rolling downhill just free and relaxed.

Everything is okay in the world right now.

It is okay to be here right now in this present moment.

Feeling the peace seeping inside you and you can relax inside and out.

Finding this healthy space for your organs,

For your body,

For your mind,

For your spirit.

Allowing the cells in your body to change and release any stress to gentle kindness and peace.

Trying to do this naturally.

Releasing the stress in your mind and turning it into peace.

The stress anywhere in your body changing to peace.

Maybe changing the color or the shape that you imagine in front of your closed eyes and finding something that allows you to sense that peace with every exhalation.

Release,

Release,

Release.

Feeling that effortless relaxation internally and externally.

With your permission the cells in your body are relaxed,

Relaxed,

Relaxed.

You're not holding on to any stress,

You are releasing.

Being aware of that peaceful color and shape in front of your closed eyes.

That effortless relaxation.

The release of the past,

The letting go of the past.

Feeling a sense of peace in the present moment and enjoying the freedom,

Enjoying the freedom of the here and the now.

Not thinking about the future,

Just being kind to your heart.

As you exhale you feel your relaxed body and your whole body is healing as you relax.

With every exhalation your body is healing as it relaxes.

Staying here for a while.

Your whole body is healing and relaxed.

Your whole body is light.

Your whole body is gently starting to wake up.

Holding this feeling within you.

Your organs relaxed.

Your body rested.

Your mind still.

Your spirit kind.

Without judgment,

With love,

You slowly awaken the body by wiggling your toes,

Your fingers.

Keeping your eyes closed,

You bring your arms next to your body.

Bending the knees,

Your feet flat on the floor,

On the mat or on your bed wherever you are.

You gently take a right turn and find a comfortable place to rest for a few deep breaths on your right side.

Your eyes are still closed here.

Feeling a sense of humble gratitude.

Being thankful to yourself,

Your organs,

Your body,

Your mind.

As you gently with the help of your hands lift your body up and come into any comfortable seated position.

Just finding yourself in that comfortable position and trying to lengthen the spine if possible.

On your exhalation you bring your hands together and rub your palms together for warming palms.

Place your warm palms gently in front of your closed eyes.

And as you exhale release your palms and slowly open your eyes.

Reviews

Thank you 🙏

Thank you for your meditation session I am very relaxed and happy with the outcome of my day

Very very helpful for me. You help me to come in a state where I want to be. For I fail to find the way to this state on my own I am really thankful that you take my hand and lead me. 🙏

very relaxing 🙏

This helps me tremendously in these crazy times🌻. It also made me realise that the tension I often feel in my lower back actually origines from the abdominal region. Thank you!🙏🏼

Thank you ,thank you.lovely meditation.