Welcome to meditation number five for mindful growth.
This is a body scan meditation,
Also called mindfulness of the body or conscious relaxation.
This meditation will help you to connect with your body and relax really deeply,
Which in turn helps with your health and eventually emotional mastery.
This takes some training,
So we'll begin by generating intention to develop this skill,
Also known as interoception.
This meditation can be done either sitting like normal or lying down.
Either way we keep a straight back with our eyes closed.
If we're laying down we can keep our hands at our sides with our palms upwards.
Our feet and our hands just resting open and natural.
And we'll begin by settling our mind into the sensation of our breath.
Feeling aware of this bodily sensation as the breath enters and leaves our bodies.
Allowing our mind to just settle wherever the sensation is appearing most vividly.
Today.
The important part is to repeatedly let go of any distractions that arise.
Just re-centering our awareness on our breath.
Now that our mind has started to settle,
We can begin the actual body scan meditation.
To do that we will move our awareness down to the toes of our left foot.
Seeing if we can focus our awareness there.
And feel what our left toes are experiencing in this moment.
Try to move our attention to each of the individual toes.
See if we can distinguish them.
Being non-judgmental even if we can't.
And with our awareness within our toes we let go.
Feeling like we release any trace of tension that was held there.
And then slowly moving our awareness down to the ball of the foot.
Then the arch of the left foot.
And then the left heel.
Just doing the best we can.
Just letting go continuously with our awareness.
Then moving to the top of the left foot.
Sensing what's arising there.
Moving onwards to the ankle as a whole.
And then seeing if we can sense the Achilles tendon in the back.
The bones on either side of the ankle.
Then the front of the ankle.
Remembering to release and relax with our awareness.
Then continuing to the left calf.
The shin in front.
And then up to the knee.
Seeing if we can isolate the feeling in the kneecap.
Sensing the contact with the chair.
Whatever we're maybe lying on.
And continuing up to the thigh.
Releasing and relaxing the hamstring in the rear.
Then the quadricep on top.
And just sensing how our entire left leg feels.
Seeing if it feels different than the right.
Or feeling like it's on a lower plane.
And now moving our awareness to our right toes.
Once again trying to sense them individually.
You can see if we can sense the space between them.
And then up towards the middle of the foot,
The ball,
The arch,
The top of the foot.
And then moving towards the heel and ankle.
Distinguishing if we'd like between the various parts.
Continuing up to the right lower leg.
And the knee.
And the upper leg.
Remembering to let go of any tension that we find.
And then settling into our hips and pelvis.
Feeling how our entire lower body feels.
Moving awareness to our lower back.
And then moving inwards to our digestive system.
Sensing our abdomen rising and falling.
Completely letting go of that entire area.
And then continuing up the torso.
Feeling our rib cage as it expands and contracts.
Feeling our lungs as they fill an empty of air.
Sensing if we can feel our own heart beating.
And then moving up into the shoulders.
Beginning with the trapezius at either side of our neck.
Trying to let go completely with our awareness.
Feeling our arms hang loosely.
And then scanning both of our arms together.
Getting with our shoulders at the top of our arms.
Our upper arms,
Triceps and biceps.
Our elbows inside and outside of the elbow.
Our forearms.
And then our hands.
Feeling the sensation in our palms.
Back of our hands.
Each of our individual fingers.
Face between them.
Tips of the fingers.
Bringing awareness back to our entire upper body now.
And then resuming at our neck.
Moving our attention to the base of our skull.
Releasing and relaxing any tension we find there.
Then up through the back of our head and to the very crown.
If we can gather our mental awareness there,
You may feel a slight tingling.
Then back to our chin and our jaw.
Our mouth.
Bringing awareness individually to our lower and upper lips.
The tip of our nose.
The bridge of our nose.
The point between our eyes.
And our eyelids.
Continuing to feel as though we're letting go of everything we become aware of.
Then continuing through our forehead and our crown.
And then moving our attention to a whole body awareness as we come to the end of our body scan.
Spending the last two minutes with this new vivid experience and image of our body.
This feeling of complete relaxation.
Thank you again for joining us for today.
And thank you again for joining we are Self2S Glow.
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Remaining focused on our entire body.
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For the final few moments.
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And then we can finally relax our attention.
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Slowly arise from our meditation.
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And this concludes meditation number five for mindful growth.
Thank you.
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