Body Scan for Deep Relaxation

This is an alternative version of the body scan, guiding you into deep relaxation and allowing you to connect to the peace within. Excellent if you struggle to "switch off from work" or before sleeping!

Music by Christopher Lloyd Clarke

Transcript

I'm Kamila Sikadalarap.

Thank you so much.

I'm thrilled that you've chosen to meditate with me today.

In this guided meditation,

We're going to relax and connect with our inner calm.

That place deep within where we feel completely relaxed and connected.

So let's just take a deep breath in together and just let go as you exhale,

Bringing ourselves to this place of meditation.

Through this meditation,

I'll be speaking and guiding you,

But I'll also leave space for you to just be,

To breathe and to enjoy this relaxation.

If your mind wanders at any time throughout the meditation,

It's totally okay.

We have about 60 to 80,

000 thoughts a day,

So there isn't a magic button where we can just flick and turn them all off,

But we can get calm with our breath and our thoughts.

Sometimes the thoughts can actually be helpful to us.

Maybe it's something that we need to bring awareness to or to listen to.

Just acknowledge any thoughts that comes to mind without judgment and then just imagine them passing by like clouds in the sky.

I hope you are sitting or lying comfortably now as we're about to start.

I personally find it really powerful to set an intention for the meditation,

Something that's personal to you.

So why don't you go ahead and close your eyes,

Take a deep breath in that reaches all the way to the tip of your toes,

Relaxing every single muscle on its way down,

And then just for a moment,

Consider what is your intention for this meditation.

Sometimes it can be the same for days,

Months,

Years,

Sometimes it's different every day.

Whatever it is to you,

It's just perfect.

It's time to start our meditation.

Don't worry,

I'll mind the time so you can just relax and you'll hear the sound of the bell now to begin and at the end as we finish.

For the next minute or so,

I want you to really tune into you,

To your breath.

Really notice where it's going in the body.

As you breathe in,

Is your chest rising and falling as you exhale?

Or is your breath perhaps reaching right down into your belly as it rises and falls?

Just connect deeper and deeper into your own breath now,

Bringing your focus as you breathe in and out to relax.

Know that any noises that you hear around you,

Like my voice,

Music,

Perhaps cars and noises outside,

People talking,

We're going to call that the rhythm of life.

It's all around us and it can help us and guide us inwards to connect with your rhythm of life.

As you connect deeper and deeper now to your own breath and calmness within.

Just imagine for a moment sitting on a beach,

Imagine the sun rising and falling,

Imagine the sea,

Rough like a storm,

Perhaps the sky is dark.

But as you sit there on the beach,

Gazing over the sea,

You start to imagine the seas like your thoughts.

As you breathe in and out,

Slowing down your breath and your thoughts,

So does the sea calm and the sun comes out,

The sky becomes blue and you feel more and more relaxed and noticing how your thoughts are calming just like the sea.

Until it's perfectly calm,

Almost like looking at glass,

It's still and serene,

Relaxed,

Feeling totally relaxed now.

Just imagine breathing in calmness,

Kind of like a wave coming in over your body up to your chest,

Like the sea and then leaving the body with relaxation through the arms.

Just focus for a moment on that.

As you breathe in calmness,

Exhale,

Relax,

Noticing that wave of calmness coming in over your body.

Just let go,

Surrender to this beautiful moment of connecting to your calmness within.

Feel that wave of calmness coming in over your body.

Just bring your awareness on your next breath in,

Just let go.

Just bring your awareness on your next breath in to your toes as you relax them one by one.

Ask yourself if you're holding on to any stress or worries in the soles of the feet and then just let it go now,

Watch it float right out to sea,

Leaving you feeling more and more relaxed now.

Surrender to this beautiful calmness within.

Notice how your breath has slowed down now to a calm and relaxing place and how it has calmed and relaxed all your thoughts and your body now.

Just relax your calf muscles,

Let them fall right into the chair or the floor now.

Relax your shins.

So relax your knees now,

The front and the back.

Just let go of any tension you're holding in your legs.

Relax your thighs fully now.

Just relax your hips now,

Ask yourself if there is any stress or worries that you're holding on to in your hips that you perhaps just want to let go of now.

And just let it go,

Watch it float right out to sea,

Leaving you feeling fully relaxed and a little bit lighter now.

Relax your fingers,

The palms of the hands,

Fully relax now.

Relax the wrists,

The stomach relax and the lower back fully relax now.

Just imagine a little ball of golden light in the middle of your belly filled with light and calmness.

Expanding throughout the body with every breath you take until you feel fully calm and relaxed now,

And let it surround you,

And fill the room you're in with calmness.

Around you and fill the room you're in with calmness.

Feeling safe,

Calm and fully relaxed now.

Enjoy this moment of just being and connecting to the calmness within,

Deeper and deeper with every breath you take.

Relax every muscle in the back now.

Relax both arms fully now.

Ask yourself if there's any stress or worries that you're holding onto in your chest or your shoulders.

Perhaps just lift it off now and push it away right out to sea.

Watch it float far,

Far away,

Leaving you feeling lighter and more relaxed now.

Relax your throat,

The neck muscles relax.

Let go of any tension in your neck.

Bring your awareness to relax every muscle in the face.

Enjoy this sensation as you relax your chin,

The nose and the cheeks relax.

The ears fully relax now.

The eyes relax.

The eyebrows and the forehead just let go,

Fully relax.

Relax the back of the head,

The top of the head.

Take a deep breath in,

Noticing that you're fully relaxed from the top of your head to the tip of your toe.

Just take the next few minutes to enjoy this calmness that you have now connected to within.

Thank you so much for de-stressing with me today.

I hope you have a beautiful and calm day ahead.

See you next time.

Reviews

Very helpful. Really enjoy the sound of your voice and the rhythm of the meditation. Thank you

Perfect start to the day, fully landed in my body. Thanks 🙏🏽

One of the most nourishing, calming and grounded body scan meditations I’ve had the good fortune of following. The intonation, volume and timbre of her voice are splendid! Thank you! 💗

She chill - she chill af ^_^ Seriously though, lovely way to start my day

Best body scan I’ve found on here, very relaxed and you have a beautiful voice.

Will definitely play this track again. Calming, relaxing body scan with music.

I really liked this body scan – a bit different from some others. Welcoming, personal. Good for both morning and evening.

Such a good practice to feel fully relax and let go of all negativity and anything that doesn't serve you, thank you 🙏

Beautiful and relaxing meditation. Thank you, Camilla 🙏🏼

Wonderful and relaxing meditation. Thank you so much!

Best relaxation meditation I e heard yet!!!! Well done

I love how you changed the cadence of your voice and made it soothing and slow like molasses. That complements the script very well. I’ll keep this in my bookmarks.

Thankyou for your meditation session I am very relaxed and happy for my day.

Fell asleep while doing this meditation so safe to say it works!! 😂🤍🙏

I could have listend to it endlessly - thank you 🙏🏼🤍💫

Lovely, relaxing meditation. Have bookmarked this. Blessings to you Camilla. 🙏♥️

Calm and beautiful voice and cadence. Many and deep thanks

The ocean 🌊 You created for this absolutely stunning 💫 meditation is etched in my heart ❤️ thank You
You have the most beautiful velvety voice ❤️

Marvelous! Thank you for connecting with me via your powerful yet infinitely gentle and tender ✨️

Love this one!!! So incredibly relaxing. Namaste🙏