Welcome to today's guided meditation.
My name is Lina and I will be your guide today.
Today's body scan,
I ask you to come in with no expectations,
With nothing you need to achieve,
Nothing you need to do.
There is no go to this and you can't do it right,
You can't do it wrong.
Take out whatever you need from it and please just enjoy this time with yourself and connect to yourself and try to focus on the moment and stay in the present moment.
So please find a way to get comfortable and just take some nice big deep breaths,
Breathing in and breathing out.
And with the next air breath,
Gently close your eyes.
Start to feel the weight of the body and start to notice the point of contact of the feet on the floor and the hands and the arms resting on the legs.
And your arms can be facing up on your legs or on your knees if you want to receive.
Or you can turn the palms down to ground yourself,
Whatever you need today.
Maybe noticing any sounds,
Just bringing the mind into the physical senses,
Just settling back into the space around you.
Now just bringing the attention a little bit more towards the body.
As you scan down from head to toe,
Noticing any areas that feel particularly comfortable or uncomfortable.
Just building up a picture of how the body feels and just noticing if there's any particular mood that might be around at the moment.
I'll ask you to gently shift your focus to the rise and the fall of the breath,
Wherever you feel it strongest in the body right now.
As you just become increasingly comfortable and following the natural rhythm of the breath,
I'd just like you to imagine a steady flow from above the head.
It flows almost like a liquid sunlight.
It's very smooth,
Very warm,
Very clear,
Very bright.
It's almost like taking a mental shower.
It flows down through the top of the head into the body and travels all the way down.
It's filling up the body as though it were a container,
Smelting away any tension and discomfort.
You just follow it as it travels down through the body,
Sliding down towards the feet,
Just feeling it as it fills up the toes one at a time,
Just mentally acknowledging each toe as it goes through.
As it starts to travel up through the feet,
The heels,
The ankles,
It continues upwards towards the knees,
Just melting away any tension and discomfort.
I'm just focusing on the spaciousness,
Brightness,
Warmth.
It continues up the upper half of the leg,
Towards the hip and the pelvic area.
It's very soft,
Very soft,
Very soft.
It's very soft,
Very soft.
It's very soft,
Very soft.
It's very soft,
Very soft.
Just the hip and the pelvic area,
Continuing with that idea,
The steady flow coming into the body,
Melting away any tension.
As it continues up through the body,
The stomach,
The lower back,
Up towards the diaphragm,
Smelting away any tension.
We continue to flow up through the chest,
Through the upper back area,
All the way up to the top of the shoulders.
It continues to flow down both of the arms,
Towards the elbows,
The hands,
And feeling on finger at a time,
The palms,
The wrists.
Again,
Just feeling it as it feels upwards towards the elbows and the shoulders,
Any tension at all.
Just melting away as it continues to travel now up through the neck and the throat area,
Up through the head,
And all the muscles in and around the face,
Until it gets to the very top of the body.
Even though the entire body now is full of that very spacious,
Clear feeling,
It continues to flow downwards,
Just resting the mind in that space.
You can just let go of any focus for a moment.
Just allow the mind to rest in that space.
Now just bringing the attention back into the body again,
As you just start to feel the weight of the body again,
Physical points of contact,
You start to notice the sounds,
The smells around you,
And just bringing yourself back in this space around you,
Where you are in the room,
In the present moment.
Just feel how your body feels,
Feel how everything feels around you,
What has changed,
Did your body tell you anything,
Do you need to do anything differently after this meditation?
Take in the messages,
Anything that you've learnt,
Or just feel grateful for the rest you gave your body.
Whenever you're ready,
You can just put your hands on your eyes if it feels too bright,
And you can just give your face a little massage so you relax.
And whenever you're ready,
Just open your eyes.
Thank you so much for meditating with me today,
And I will see you next time.
Thank you.
