Body Scan At Sea

For those who need a brief moment at the start or during their days to capture their breath and unwind. This brief body scan meditation was recorded at sea. Reset yourself within five minutes by listening to the waves and by focusing on your breathing and body.

Transcript

Good day.

I'm here at the sea and I will do a brief body scan with you.

So when you're ready find a comfortable seated or lying down position and gently close your eyes or look at the point in front of you.

And to start this meditation,

Open your sense of hearing and especially listen to the sounds of the waves crashing at the surface in this recording.

And then bring your attention to your breathing.

Maybe put a hand on your belly and feel the gentle rise and fall of your belly.

It's comparable to the coming and going of the waves and it's endless like the sea.

Move your attention down to your feet.

Perceive where they touch the floor or maybe your socks or shoes and notice if they are warm or cold.

Bring your attention up through your lower legs to your knees,

The bend in your knees and your upper legs where they may touch the floor,

Your chair or maybe you have your hands in your lap and you can connect.

For a moment notice your hip and pelvic area.

And up to your belly where you can again connect with the rise and fall of your breath.

And go up to the chest area and for a moment connect with your heart.

Try to feel the beating of your heart.

Another rhythmic pattern in your life.

Bring your attention back around the body to the large muscles in your back.

Up through the neck and throat,

Your face,

Check your jaw.

If you are maybe cleansing your jaw,

Through your cheeks,

Nose,

The small muscles around your eyes,

Your forehead.

Smooth out your forehead up to the crown of your head and then focus on your whole body and your breath.

Take three conscious in and exhales in through the nose,

Out through the mouth.

And when you're ready bring your attention back to the room.

Gently open your eyes.

Namaste.

Reviews

Wonderful 5 mins of calm, listening to the waves of the sea as I wind down from a very busy day.
Namaste'

I enjoyed having the ocean sounds as a background. Helped me visualise sitting at the beach and meditating. An effective short scan. Thank you!🙏

Thanks for posting

Love the ocean sound. Very relaxing and engaging session.