Hello and welcome to Beat Yoga.
I'm Beatrice and today I'll guide you through a meditation that would be a body scan.
So ideally coming down to your back in Shavasana but if you're really tired I suggest you might want to sit up in any comfortable seated position maybe even with the back against the wall so that it is supported.
So once you're ready starting to come down into a comfortable position either lying down or seated and finding a comfortable space for your body.
So if you're lying down palms face up to the ceiling,
Space between your arms and your body and the feet out and wide if there's any pain in your lower back maybe bend your knees and let them rest on each other.
And if you're seated let your shoulders fall out away from the ears and your back be straight.
So when you're ready let's dive into this body scan gently throwing the awareness from anything that might be going on today and bringing it into the body.
Feeling into your body and into all the thoughts,
Emotions,
Sensations,
Any feeling that might come up and you might experience through the meditation.
So anything that you might feel into this body acknowledge it and let it be.
Let's bring the focus into the soles of our feet noticing our heels,
The bottom of the feet,
The toes and tops of the feet and gently traveling above up to the ankle joints feeling each of the feet from the toes to the ankles with awareness.
And just acknowledging anything that might come up.
Now let the awareness rise up into the lower legs to the calves and shins and up into the knee joints.
And from the knees up to the upper legs,
Your thighs,
Hamstrings and quadriceps.
Feeling into the upper legs and into the upper leg and their connection to the hip joints.
Feeling sensations.
Noticing your thighs and the hips together and letting any feeling rise up to surface.
Allow your awareness to rise up into the hips.
Feeling your sitting bones,
Your glutes deep inside the hips and up into the tailbone and then gently traveling through your lower back up to the spine into the middle and rising all the way up to the upper back feeling sensations in the back and allowing softness to arrive.
And if we notice any uneasiness,
Any tenderness or achiness,
If you can soften,
Take a deep breath and as you exhale relax the muscles but if you can't soften it does not matter.
Just using this practice to inform us of how we're feeling.
Coming back to your back and gently rising up into the shoulders and down through the arms.
Notice your upper arms,
Your elbows and the forearms.
And finally notice the wrists and the hands.
Feeling sensations all the way through the arms from the fingertips all the way up to the shoulders.
Moving to the front of the body now,
Bringing attention to our belly.
Noticing the gentle movement of our belly with the breath.
Noticing where the breath moves,
Maybe the sides of the body expanding even bigger.
Continue your journey up into the chest.
Noticing the sternum and the ribs.
And then maybe feeling so deep that you can notice your heartbeat and maybe even your lungs.
Bringing this awareness back to the shoulders.
And from the shoulders noticing their connection with the neck,
Maybe even the throat and all the way up to the jaw joint.
And as you get to the jaw can you bring some softness into the muscles of the jaw.
The jaw tends to be tense for a lot of people,
We use it a lot to eat,
Talk.
So really allow the jaw to relax,
To take some time out.
And as you keep noticing your face,
Notice the whole mouth,
The teeth,
The roof,
The tongue.
Feel your cheeks.
Move to your nose and notice the nasal passages,
The nostrils.
Maybe even notice the air coming in and out of the nostrils.
And continue up to the temples and the forehead.
And down through the space in between the eyebrows and all around the eyes.
Relaxing all the muscles around the eyes.
And then finally the whole face.
Now gently bringing the whole body together from the face down to the neck and throat.
Your shoulders and arms and down from the back to the hips.
And the legs,
Travelling all the way down through the legs to the feet and the toes.
Allowing your body to rest here for the next few moments or as long as you need to.
And whenever you're ready to come out of the stillness,
Gently wiggle fingers and toes.
Maybe move ahead.
And if you are seated,
Stay there for the next few moments.
If you're lying down,
Start to bring yourself onto your preferred side,
Right or left,
It doesn't matter.
And then all the way down,
Up to seated.
Maybe taking a few more moments for yourselves.
Getting your own time,
Floating your eyes open,
Returning to the day.
Hopefully a bit more relaxed.
Thank you so much for taking this time out of the day with me.
And I hope you will join me again soon.
