Today we will go on a little journey through your body.
The technique we will use is called body scan and it is a wonderful way to tune into your body,
To pause and to learn to listen to your body and its needs.
This body scan can also help you to release physical and emotional tension.
It can give you energy for the day and relax your body and mind.
Find a comfortable position for this meditation.
You may choose to lie down or you can stay seated either on a meditation cushion or a chair.
Let yourself be in a position that feels calm and comfortable.
Once you have found the relaxed position where you feel grounded and at ease,
Take a deep breath in and open your mouth and let it out,
Relaxing into your body.
Take a moment to just notice how you feel.
You don't need to find any concrete words for how your body is feeling.
Just take this time to really listen to your body and perhaps any messages it's bringing you.
Now we are about to start this little journey through the body,
From the top of your head to the soles of your feet and you may encounter pleasant and unpleasant sensations and feelings during your journey.
Accept them all,
Accept them exactly as they are.
You are here today to feel your body,
To listen to your body and to get to know it a little better.
As I name a part of the body,
Imagine sending a gentle warm white light into that area using your breath.
As this white light spreads throughout the area of your body,
It allows you to release any accumulated tension and that allows you to completely relax.
So to begin,
Focus your attention on the top of your head and breathe the warm glowing white light into the area around your head.
Let it reach your forehead,
Your cheeks,
Mouth,
The back of your head and breathing deeply as this relaxing light spreads throughout the head area.
Just noticing what is happening to your body.
Unclench your jaw,
Relax your eyelids,
Let your face become soft.
Now gently direct your attention to your shoulders and let this warm white light flow there with your breath.
Let it spread throughout your chest and upper back,
Relaxing and releasing as the light travels through your upper body.
Accept all of the sensations that you can feel.
Continue to breathe this gentle light into your lower back and into your belly.
Stay here for a moment and feel what sensations are sitting here.
Breathing deeply as you notice the rise and fall of your belly.
Feel the energy and the warmth that lives in this part of your body.
Let yourself relax deeper with every breath.
Gently bring your attention to your upper arms,
Your forearms and your hands.
With each breath spread this warm white light throughout your arms.
Going all the way down to the tips of each of your fingers.
Now gently shift your attention back toward your hips and feel how rooted you are to the ground beneath you.
Bring this warm white light into the area surrounding your hips and let it slowly flow down into both of your legs.
The warm light moving over your thighs,
Down through the hamstrings,
In and around the knees,
Moving slowly toward the shins,
The calves and all the way into the feet.
Breathing and releasing the muscles as the light moves.
Keep breathing this warm white light into all areas of your feet,
Your ankles,
The soles of your feet,
The back of your feet and into each and every toe.
Take a deep breath in and open your mouth to exhale,
Letting your breath go.
Gently scan your body once again from head to toe,
Moving with your breath and with the beautiful warm light.
And if you find any areas where you intuitively would like to linger a little longer,
Then you can take the time to breathe your warm white light there.
Maybe there are parts of your body that still hold some tension or that need extra attention and relaxation today.
Maybe you are already feeling completely rejuvenated.
Gently take this time to notice how your body feels.
Take a few more deep breaths here,
In and out.
Feeling deeply connected with your body and noticing how relaxed your body is.
Thank yourself for taking the time to connect with your body,
For listening to its messages and for nourishing your entire body with both relaxing and refreshing energy.
As you move throughout the rest of your day,
Try to anchor yourself into your body again and again,
Feeling the sensations and listening to your body and its needs.
