Inner Vision Meditation Body Scan

A guided meditation to calibrate and center into the experiences of your body, moment to moment. Together we will journey through our physical body to access the knowledge within the subtle body for optimised mental energy. As you are guided through this body scanning technique, you are also bathed with 852 hz Binaural beats to optimize your inner vision.

Transcript

Start by arriving in a stable position,

To keep your spine straight,

Your shoulders relaxed,

Whether that is seated or laying down.

Today for our meditation,

We're going to shift to a body scanning and intentional relaxation of the different muscles within our body.

Simply as you lay here,

Take some time to settle in,

To intentionally prepare your space,

Prepare yourself,

To gain the most from your meditation practice.

Checking in if there's any way you could even be 5% more comfortable.

Knowing that comfort will shift,

Just seeking this space now,

So you can start from a stable,

Comforting space.

Allow your shoulders to drop down away from your ears,

Allow your ankles to soften against the ground.

Gently,

Turn your focus and awareness to your breath.

How does it naturally come and go from your nose in this moment?

Just following that inhale and exhale.

Notice that as you breathe in,

Your belly softly expands.

As you breathe out,

You feel that softening right down into your belly.

Knowing that you are taking these full body breaths.

As you allow yourself a moment to tune in.

As you arrive in this awareness of your breath and following the sensation as it comes and it goes.

That natural rise and fall of the inhale and exhale.

Shift your awareness a little deeper.

Guiding your awareness right down into your toes and to the base of your body.

If you could breathe from this space,

What sensations would you feel within your toes?

As you feel to breathe from the base of your feet.

Can you soften your ankles just by breathing?

Just by thinking about these muscles having relief.

Here you follow your awareness into your calf muscles,

Into your shins.

Feeling them supported by the ground below you.

Your awareness moves into your knees.

Acknowledging their stillness and their strength as they move through daily life.

But they take this moment to rest.

Become aware of your thighs.

Your hips.

Noticing how the thighs and the hips are supported by the earth.

Whether seated or laying down.

You feel these muscles soften,

These muscles relax.

You follow your breath into your hips.

Imagining this fresh air moving like water through the space.

Here you follow your breath and awareness into your lower back.

Into your core,

Into your belly.

Feeling that subtle expansion with each breath.

Softness with each exhale.

You feel the strength in this area,

This center in the core of your being.

But you know and you witness that sometimes strength is more about softening than letting go.

You follow your breath.

You follow your awareness.

As it rises along your back and along your spine.

Until you become aware of your ribs.

Protecting the organs inside of your body.

Here you feel how they open and close with each breath.

As your lungs expand.

As your heart beats.

You pause with your focus here for a moment.

Just to listen to the rhythm of your beating heart.

You feel each beating pump move blood throughout your body.

Allowing life to be moved to all of the muscles.

You just take a few gentle breaths into this space.

Giving this love and energy back to your heart.

Back to your chest.

Listening to the sensations here.

From here you continue to follow this awareness.

Gathering all of your focus into your shoulders.

Noticing how soft the shoulders have become.

While there's nothing they need to be holding onto in this moment.

They can just be supported by gravity.

Or if you're laying down they're held by the earth.

You follow your breath and awareness down along your arms.

As if this tension is melting away from the shoulders.

Melting down along your upper arms.

Become aware of the strength in your biceps and triceps.

You acknowledge your elbows.

You follow this breath into your forearms.

You feel the forearms release,

Let go.

And notice the softness in your wrists.

The palms of your hands have unfurled.

As the fingers also let go.

Fingers open as they allow the hands a chance just to let go of any tension that still remains.

Knowing in this moment there is nothing they need to hold onto.

You can just allow your breath to come and go.

Imagining that air breathing in through the palms of your hands.

Exhale,

Dripping off your fingertips as you let the breath unfold.

As you continue to lay here.

You notice with each breath how soft the body becomes.

You continue to intentionally shift your focus and awareness.

Breathing again along your arms,

Along your hands.

But you intentionally continue to shift your focus.

Shifting your awareness back up along your hands,

Along your arms.

Breath rises through your shoulders.

It moves into this space amidst your throat.

You feel this cool and rested space.

As you give your voice a chance to soften,

To rest and to be renewed.

But you feel this fresh air and fresh life coming and going from your throat.

Aware of your jaw and your chin.

Noticing any tension that you can still let go of further.

You notice your cheeks,

Your lower and upper lip.

You feel the air as it gently flows in and out of your nostrils.

Feeling that subtle cool and warm air as it crosses your upper lip.

The cool breath comes in,

The warm breath goes out.

You notice how heavy your eyes have become in this time.

With the eyes closed and you welcome this space behind your eyelids.

You notice how heavy your eyelids have become in this time that you're laying or seated here.

You welcome this rest that exists behind,

These muscles.

You welcome this space of darkness to restore your body.

You notice how soft that space between your eyebrows has become.

The muscles relaxing.

So all of your awareness and focus shifts into this space between your eyebrows.

Noticing that you can breathe from this space.

As you follow your awareness along your forehead as it rises to the hairline.

Your awareness and your breath shifting.

Reaching higher until it reaches the crown of your head.

The very top of your being.

How would it feel to breathe from this space?

Top of who you are.

Breathing in through this crown of who.

Breathing in through this crown of who you are in this moment.

Here you notice how you can naturally breathe from the crown of your head right down to the tips of your toes.

You follow this breath as it rises and it falls.

As your awareness shifts and scans the very top of your being.

Right down to the toes to the very base of who you are.

As you lay here you notice the breath rises again from your toes to the crown of your head.

Each breath simply rising and falling like a wave throughout your body.

Noticing with each passing of the wave how it washes away any tension.

Softening the body constantly.

Washing it anew with fresh life and fresh energy.

And you know all you need to do is simply breathe in and breathe out.

Here,

Continuing to follow your breath.

Keeping your body still and your eyes closed.

Take a few moments to deepen your breathing.

Letting go of any thoughts or feelings that may have risen throughout this time.

Any stories about each of these muscles.

Just drift away as effortlessly as your exhale is let go of.

As you deepen your breath you become aware of the points where your body touches the ground.

You notice your ankles,

Your knee,

Your hips,

Your lower back.

Maybe your upper back or your shoulders or even the crown of your head are on the earth.

And all you need to do is just tune in to how your body feels in this moment.

As you gently begin to guide it back from your meditation practice.

Here,

Softly wiggling your toes or wiggling your fingers.

Noticing this very subtle,

Subtle sensation as you begin to move again.

You may even wish to stretch your arms or stretch your legs.

Still keeping your attention and awareness inside.

Just again bringing animation back to your being.

Finishing our practice is taking in three deep inhales and exhales to allow your meditation to dissolve away.

Breathing in.

Breathing out.

Breathing in.

Breath in.

And letting the breath dissolve away.

Gently bowing to yourself and thanking yourself for dedicating time.

To give back to your body,

Your heart and your mind.

Softly opening your eyes as you conclude this meditation practice together.

Thank you for your presence.

Thank you for committing time to getting to know who you are and sharing this practice with me.