The purpose of a body scan is to tune into how you are feeling rather than pushing your feelings aside or holding it all in.
To recognize where you hold your stress and tension.
To loosen anxiety you are holding onto.
To dial down stress.
And to quiet a busy mind.
Welcome to Coached by Nikki Dyer.
Let's begin by taking a moment to allow your body to settle into a comfortable position.
Close your eyes and allow your thoughts to turn inward.
Let's begin by taking a deep belly breath in.
Let your breath slow as you breathe into your belly.
And try not to let your shoulders go up and down with your breath.
Instead allow your belly to expand.
Imagine a balloon in your stomach inflating with each inhale and deflating with each exhale.
And start to notice that your exhales are naturally becoming longer than your inhales.
Start to notice and feel the weight of your body on whatever surface it's resting on.
Feel your body slowly sinking deeper and deeper into its surface.
Imagine your body melting as it reaches another level of relaxation.
As you breathe,
Turn your focus to how your chest and abdomen expand to allow air to enter into your lungs.
Notice what sensations you are aware of.
And after this next exhale,
Bring awareness to the stillness and notice the sensations in your body and how it's relaxing more deeply.
Bringing your attention to the top of your head.
Feeling your scalp.
Move your focus down the back of the head.
Moving to the front of the neck and into the throat.
Notice your jaw.
Noticing if you're holding any tension there.
Let your muscles and any tension you're noticing soften.
Relax the muscles around your eyes and your mouth.
Breathe in and breathe out.
Take your mind down to your chest.
Feel the movement in your chest as it rises and falls with each breath.
Feel any sensations as you allow your focus to move from your shoulders,
Down the arms,
Into the elbows,
To your forearms,
Wrists,
Hands and fingertips.
Take note of any tightness,
Any temperature changes or sensations.
With your focus now on your fingertips.
Observe what the fabric of your clothing feels like against your skin.
And breathe in and breathe out.
Bring your awareness to your stomach and take notice of if your stomach is tense or tight.
If you feel any tension,
It's time to let it soften.
Wrap your focus around your belly.
Feeling it creep in and around your sides and stopping just at your lower back.
If you're holding any tension there,
Let it release.
Now continue traveling down to your legs,
Your thighs,
Your knees,
Calf and shin,
Your ankles.
And finally bring your attention to your feet.
Noticing the sensation of your feet against the floor.
Detect if what you are feeling beneath you is warm or cold.
Whether your feet are resting on something hard or soft.
Breathe in,
Breathe out.
Imagine a spotlight of energy shining only on your feet.
And follow my voice as you imagine the spotlight to zoom out covering your entire body.
From the top of your head all the way down to your toes.
Sit with whatever sensations come into focus as you expand to cover your whole body.
As the body scan comes to a close,
You will continue to remain aware of any present sensations and emotions you are feeling.
It's now time to take one more full deep breath in.
And one long breath out.
Slowly open your eyes when you are ready to come back into the safe space we have created together.
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