Hi,
And welcome to your body scan meditation for releasing tension.
I love body scans for releasing tightness within the body because this technique helps me open up to rest,
Release,
And come back to the present moment with a little more softness in the body.
And so I invite you to use this practice when the body feels a little too tight or rigid.
This is an invitation to slow down and be here.
I'll guide you through a head-to-toe body scan,
Stopping along the way to breathe into each space,
And ending with a short affirmation practice.
If at any time the practice doesn't feel right,
If a place within the body is too intense to be with,
Know that you have full permission to release the technique or focus on an area of the body that is comfortable to be with.
To begin,
Come into a position that embodies rest for you.
That can look like lying down,
Finding a comfortable seat or standing.
There is no wrong way to be present for the practice.
When you've arrived in your position,
Take a few additional moments to adjust.
If you're lying down,
Maybe put something beneath the knees.
If you're sitting,
Check that everything feels as easeful as possible.
Remember that it's okay if this changes throughout the practice.
You're always invited to shift positions.
Choosing to either gently close the eyes,
Soften the gaze,
Or finding a point of focus to rest the gaze on.
Bringing awareness to the environment that you're in.
Maybe you're hearing different sounds,
Experiencing smells or noticing sensations.
Whatever arrives,
Let yourself be aware of the here-now moment.
Starting to notice the breath.
With no special technique,
Just seeing the breath as it is now.
You might feel it in the belly or chest,
The nostrils or mouth.
Feeling the breath come and go like an ocean wave,
Rising and falling,
In and out.
Taking your focus to the back of the head.
Imagine your breath traveling up to this space and nourishing gentle waves.
There's no special breath here either,
Just your natural breath rising and falling.
And if you become aware of any sensation here,
Note it with compassion.
Letting the waves of breath come and go,
In and out.
Moving focus to the face now,
Breathing into the brow,
Eyes,
Nose,
And mouth.
Breath flowing down into the jaw and ears.
The entire head filled with waves of breath.
A breath that is slow,
Easeful,
And gentle.
You might try relaxing the brow,
The jaw,
The tongue.
Using your breath to release and relax tension in the face.
Bringing your awareness to the neck,
Allowing the waves of breath to follow.
Filling the entire neck space with breath,
And letting your breath nourish this area.
If the mind wanders,
That's okay.
Gently bring awareness back to your practice.
Traveling to the shoulders now,
Left and right.
Breathing your ocean breath across the backs of the shoulders.
Breathing across the front of the chest.
Noticing if you can release anything here.
Your heart space rising and falling with the ocean of breath.
Maybe you notice the sensation of your shoulders resting on the surface beneath you if you're laying down.
Or feeling how your chest and your back fill the space around you if you're sitting.
Bring awareness to the arms,
Biceps,
Forearms,
Hands,
All ten fingers.
Both the left and the right side.
Letting your breath fill each space of the arm.
Gently noticing any sensation.
And if there's any tension you can release,
Try letting it go.
And if you can't release it,
Sending it a compassionate breath.
Moving to the belly space,
A space where the waves of breath may be more noticeable.
Feeling the rise and fall,
The fullness of breath residing here.
Maybe you'll notice the sensation of your back against the ground or against a chair.
Allowing your breath to fill you from the front to your back.
Remembering that if the stomach or the back is a charged area for you,
It's always okay to release the technique.
Taking your focus to the pelvic bowl,
The hips,
Glutes,
The start of your trunk,
Transitioning from torso to lower body.
This can be a place of tension where we hold many emotions.
If it feels safe to allow the breath to fill here,
Bring those waves in.
Filling up with compassion and releasing tension.
If the mind has wandered,
Bringing it back by noticing the breath anywhere in the body.
Starting to breathe into the legs,
Left and right,
Thighs,
Knees,
Shins.
Bringing the waves of breath,
The ocean of rest into both sides.
Releasing tension wherever possible and sending compassionate breaths wherever the body most needs it.
Feeling the entirety of your legs resting in the here now moment.
Taking your focus into the feet now.
Tops of feet,
Ankles,
The soles of your feet.
Noticing each of the ten toes and sending the breath into both feet fully.
Gently noticing and releasing tension,
Tightness,
And rigidity.
Letting go of any focus on a specific body part and bringing your focus back to the breath.
You can follow the breath anywhere that feels comfortable.
That might be the belly,
Chest,
Nose.
Anywhere that feels like the right anchor point for you.
Being with the fullness,
The ocean of breath once more.
With your inhale,
Using the affirmation,
I am here now.
On the exhale,
Breathing out any remaining tension if you can.
You can also choose to just be present,
No affirmation needed.
Inhaling,
I am here now.
Exhaling to let go.
Knowing that it's human for the mind to wander.
It's okay if you haven't released all the tension in your body.
There is no right or wrong practice.
Inhaling,
I am here now.
Exhaling expectations of what should or should not be here.
Beginning to notice the body again.
Choosing any gentle movements that would feel good.
Rolling the wrists,
The ankles.
Maybe gently shaking the head from side to side.
Being intentional with our choices.
Allowing the body,
The mind,
The spirit to slowly adjust back to this space,
To your environment.
Taking in a deep inhale,
Exhale out the mouth with a sigh.
Doing this two more times.
Big inhale,
Full exhale.
With that,
I welcome you back to your space,
To this moment.
Thank you for practicing with me and I hope we practice together again soon.
