Hello and welcome to this guided meditation.
My name is Patricia and I'll be your meditation teacher for this session.
Today we will be completing a body scan meditation.
So before laying down I invite you to get in as much movement as you can.
If you're still standing maybe shift the legs around and the arms wiggle any stagnant energy out of the limbs.
Allowing yourself to move really helps you to be able to sink in to meditation.
Taking a look around your space,
Taking in your room,
Where you are,
Your surroundings,
Whether it be outdoors or inside.
Taking as much information with your eyes and ears as you can.
Now sinking into a comfortable lying position ensuring this is a quiet place where you won't be disturbed.
Maybe using headphones to block out any outside noises.
Allowing yourself to fully commit to this time of self-care and relaxation.
Close your eyes and take a deep breath.
Inhaling through your nose and exhaling through your mouth.
With each breath letting go of any tension you may be feeling in the body.
Now let's begin.
Bring your attention to your breath.
Feel the natural rhythm of your breath as you inhale and exhale.
Let your breath be smooth and steady.
With each inhale imagine drawing in relaxation and with each exhale releasing any tension or tightness.
Continuing this as you breathe deeply.
Now shifting your focus to the sensation in your feet.
Feeling the contact of your feet with the floor or your bed or the support beneath you.
Imagine roots extending from the soles of your feet grounding you to the earth.
Feeling a sense of stability,
Connection.
Now bringing your attention to the top of your head.
Notice any sensation or tension in your scalp,
Your forehead,
Your temples.
Allowing these areas to soften and relax.
Let go of any tension in your face,
In your jaws,
Your ear lobes.
Moving your awareness down to your neck,
Your shoulders.
Feeling the weight of your shoulders and with each breath let them drop away and sink into the support beneath you.
Releasing any tightness you may be holding in this area.
Continuing to move your awareness down into your chest.
Feeling the rise and fall of your lungs with each breath.
Feeling the movement of your ribs.
Feeling each part of your upper back,
Every vertebrae that is connected,
Every rib that's connected to your spine,
Your breastbone.
Connecting to your underarm in this area on both the left and the right.
Bringing awareness to the arms that are connected,
The upper arm on the left and the right.
Feeling into the joint of each elbow.
Feel the energy flowing down into your forearm,
Both on the left and the right.
Moving into your wrists.
Focusing first on the left hand,
Feeling the energy in the palm of your hand.
Imagining now that's moving over to your right hand.
Focusing on the palm of your right hand.
Feel the connection moving from the left to the right.
As though there is a rainbow-shaped arc of energy moving from your left hand back to your right and back to the left again.
Feeling this energy move down into each and every one of your fingers,
Your thumbs,
Your pointer fingers,
Your middle,
Your ring fingers,
And last your pinky.
Tracing this energy back up your arms all the way back up to your shoulders and filling back into the chest.
Bringing your attention down into your torso,
Into the abdomen.
Feeling the rise and fall of each breath there as well.
Feeling the contact of your lower back.
Letting go of any type of tightness or discomfort in this area.
Be aware of where there may be space between your lower back and the support beneath you.
Moving down into your hips and your pelvis.
Allowing it all to relax and to settle.
Scanning for any type of tightness that you can release in this area.
Bringing the awareness down into your thighs.
Feel what part is touching the surface beneath you.
The space between and around.
Feeling the energy flow down into the knees.
These precious joints that carry us.
Bringing your awareness down into your calves,
Both the left and the right.
Feel the weight of your legs releasing into the bed or floor beneath you.
With each breath,
Allowing your legs to become heavy and relaxed.
Finally,
Bringing your awareness back down into your feet.
Circling through the ankle joint,
The heel,
The soles of your feet.
Noticing any sensation in your toes.
Allowing your feet to relax fully.
Now taking a moment to feel your entire body as a whole.
Noticing the sensation of relaxation and ease throughout your entire body.
If there are any areas that still feel a little tense,
A little tense,
Bring your breath to those areas.
Consciously letting go.
Placing one hand on your belly and one hand on your chest.
Calling in gratitude for this body and all that it does.
Calling in gratitude for you.
For allowing it to have this moment of deep rest and relaxation.
Expressing gratitude for the time you dedicated to your well-being.
As we come to the end of this body scan,
Taking a few more breaths and only when you're ready,
Gently opening your eyes,
Bringing the sense of relaxation with you to the rest of your day.
Thank you.
