Body Scan To Release & Rejuvenate

This is a 20 minute, guided body scan that includes imagery to release tension or dense energy and transform it into new, rejuvenated energy to continue your day with. It was created by a non-binary, queer mental health therapist living in Costa Rica.

The meditation begins with a body scan and concludes with a connection to both the cosmos as well as a grounding to the core of Earth. This exercise will both release tension and call in refreshment.

Transcript

Hello,

Thank you for joining us for a meditation with Co-Creating with Love.

Take a seat and get comfy.

Feel free to lie down,

Make yourself comfortable for this short visualization.

This visualization will help you relax your body,

Help you release the tension,

And help you feel rejuvenated to keep going with your day.

Getting comfortable now,

I invite you to take three breaths to get oriented to this space.

Inhale,

Exhale.

Inhale,

Exhale.

Inhale,

Exhale.

Good.

From this space,

We're going to begin to connect to this body scan.

With our body scan,

We will be using our awareness almost like a laser to scan from head to toe,

Noticing whatever might be in our bodies,

Whatever it is we could be carrying,

And allowing ourselves to return it back to the earth where we can be transmuted and transformed into something else.

From this place of awareness,

We'll begin the body scan with bringing your attention to the top of your head,

Bringing your awareness to the top of your head,

Noticing sensations here.

If it helps,

You can use a laser bar image,

Or you can use a light kind of coming over you.

Sometimes I like to imagine a light with a golden honey texture moving down my body,

Helping me release any tension.

Take what resonates and leave the rest.

Here with this body scan,

Your awareness using whatever imagery helps to the top of your head,

Connecting or feeling your awareness here.

Just moving from the top to around,

Using the awareness to move further down to your eyebrows,

The space in between,

What some might call the first or the third eye.

Feeling yourself in connection to this part of your body.

If any thoughts come up,

Allowing them to move on like clouds in the sky.

Bringing your awareness further on down to your eyeballs,

Noticing the eye sockets,

How they cradle your eyes,

How your eyes can move back and forth.

Awareness moving forward down the body,

Your nose,

And your jaw,

Your cheekbones,

This lower part of your face,

Seeing if you can allow your awareness to be here.

Can you relax your tongue?

Can you relax your jaw?

Can you allow yourself to feel something just 1% more?

And as you continue to scan down,

Can you release any tension further in your body?

Using whatever imagery feels good to you,

Releasing anything down that does not serve you anymore.

From this space,

Moving,

Allowing your tongue to relax.

You may swallow to release your throat.

Moving your awareness down through your throat,

Allowing yourself to get just a little bit more comfortable.

Relaxing,

Breathing with your awareness and your throat space,

Making sure that in the awareness you include both the front and back,

Allowing yourself to be connected just a little bit more.

Allowing any noises outside to just allow you to be further deeper into who you are in this moment.

No need to analyze,

No need to stress,

Just experiencing things moment by moment.

Moving forward into your collarbones and down through the backside of your neck,

Through your shoulders,

Through the tops of your shoulder blades,

The front side of your breast muscle,

Your chest muscle.

Moving your awareness down your arms,

Seeing if you can allow the weight of your shoulders and your arms just to hang,

Hang as if they were lightweight and free.

Allowing your awareness to move down your biceps and your triceps,

Holding space for both sides.

Allowing yourself to move forward with your body scan down your elbows,

Your forearms,

The other side of your forearm,

Your wrist,

And moving through every single finger starting with the first finger on your left hand,

The space between that and the next finger,

The space between that and the next finger,

The space in between that and the next finger,

And the space in between again and your thumb.

Allowing yourself to the other hand with your space in between and noticing whatever first finger comes up and second,

The space in between the third,

The space in between the fourth,

And the space in between the fifth.

Allowing ease,

Compassion,

And grace to flow through you,

Allowing yourself to let go of any stress or any narratives that are putting judgment on whatever you're experiencing right now,

Letting it be what it is,

And if you'd like,

Using the imagery of this scan to go back up to your head and push down these thoughts so that they may be returned to earth as well.

Allowing your awareness to move up from these hands now all the way up to your shoulders and your chest connecting into your heart space,

Sending a moment of conscious breath into your heart space,

A moment to connect,

Allowing yourself to be in your heart space giving gratitude for the vessels,

For the muscle that pumps your blood and keeps you moving.

Gratitude for the heart space that allows you to connect into love even if those ideas that feel really far away right now.

Continuing in this space with one more breath of attention in the heart space,

Inhale,

Exhale,

Let something go.

You don't need to know what it is.

Moving through the heart space through the ribs,

The space in between your rib bones and muscles,

This basket that carries so much,

Our lungs,

Allowing your awareness to be in your lungs and again,

Letting anything that doesn't serve you or feels dense or heavy to be released.

As we move forward into your solar plexus,

A power center some may say,

Seeing if you can allow your breath just to expand and notice as you breathe just a little bit more space that's there.

Connecting here into your solar plexus and connecting further on down to your intestines,

How beautiful and great these are.

They shape shift and they move and they hold and they expand,

They contract.

They help eliminate what doesn't serve us.

We give gratitude for this softness here for a moment as our skin continues all the way down into our pelvic bowl,

Our pelvic space,

The space where your hips are.

Breathing in and as you connect to this space,

You might want to visualize roots coming out through your spine.

Take or leave the imagery as it serves you.

Noticing from here,

Maybe some energy coming out from the spine,

Connecting you back to earth.

Even if the spine imagery doesn't serve you today,

You can use the imagery of roots coming through your feet or you can just let this go like a leaf floating down a river.

You know what's best.

Take a deep breath and exhale.

In this pelvic bowl space,

Can you relax?

Can you allow your awareness to move to the base of your spine?

The space at the very,

Very bottom where your front side and your backside connect.

Breathing in and you noticing of tension,

Allowing this to be sent down these roots and down these energies back into earth and whatever imagery feels good for you,

Trust that you can do whatever feels good for you in this moment.

Just from here,

Taking another breath.

Again,

Taking a second to allow any noises that you might hear to allow you to be further and further relaxed and in your process of this body scan.

Focusing on releasing any tension from the buttocks,

From your back and everything that's kind of harnessed in this pelvic bowl,

Your front and the backside and allowing yourself to send out any energy that isn't serving you.

Moving onward to your thighs,

To your hamstrings,

Allowing yourself to send out any energy that is not helpful or feels dense in this moment.

Scanning further and further down,

Further down to your knees,

Your shins and your calves,

Your heels,

Ankles,

Your sole of your foot and we're going to go through every toe,

Bringing awareness and attention to see if we can relax just 1% more.

Starting with first toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Moving feet,

Sixth toe,

Seventh toe,

Eighth toe,

Ninth toe and tenth toe.

Allowing yourself to notice this moment,

Notice your connection,

Your roots,

Notice throughout your body in this scan what might feel just a little bit different now.

Noticing through a scan from toe to head and head to toe where any energy might be stuck and needing to be released.

While we're connected here,

Taking your time,

Allowing yourself to scan,

To search for different parts of tension that are ready to be released.

Again,

You don't need to know exactly what it is.

So if any distracting thoughts come up,

Just allow them to pass on by like clouds in the sky.

From this place of connection,

Continuing to breathe,

Visualizing your roots being connected to the earth,

Visualizing your roots going through the different layers of the earth.

Through layer,

Layer,

Down and down,

Moving further through the earth's core until we connect down through all the layers,

The sediments,

The rocks,

The crystals,

Moving into the lava,

The center,

The core,

The place where things can be transmuted even more.

And from this space,

I invite you to anchor from your heart almost,

This connection from your heart down to your roots to the center of earth.

And we're going to create what will be like an infinity symbol with the one half of the infinity connecting at your heart space and moving down,

Down through these roots and connecting further and further down,

Down through the earth.

When this dense energy can eventually then connect into your earthly transmuted energy at your roots.

This energy can go down and be cleaned and renewed and returned wherever this energy is in better resonance,

No longer in your body.

No judgment,

Just releasing it to a place of better alignment,

Allowing more space in your body to have your own alignment and refreshment.

Sending any dense energy further down your roots,

Breathing in and out.

And from that place,

Allowing fresh energy now to start to come up from the center of earth,

This other half of your infinity symbol.

And we will allow ourselves to see this energy shifting and changing,

Maybe even turning to a sparkling new color,

A sparkling new energy,

Something that signifies freshness.

Maybe there's a smell,

Maybe there's a taste,

Maybe there's some other scent being activated with this fresh energy.

And trusting whatever comes up,

Letting go of any thoughts that aren't helpful.

Trusting you know what's best,

What serves you best.

And good from this point then as you're allowing yourself to have this new energy coming up your system,

Seeing if you can feel a little bit of the sparkle perhaps in your veins,

Pulling up,

Up,

Up,

Up.

Until it connects into this heart space where we're able to remember our abundance,

Our connection,

And are able to be present in the moment,

Trusting that we have what we need to move forward.

And from this place we will move towards completing our infinity group further,

Our infinity hoop.

This infinity loop that will now connect to different parts above us.

This infinity loop that will move above from our heart,

From our throat,

Above our throat,

Above our nose,

And above our head.

Seeing if you can scan forward as if you're zooming above your body,

Zooming above into the sky,

Zooming above your own town.

This awareness is moving up and up and up,

Up above the different layers of the ozone of the clouds.

Until you're up above able to be in space.

And here we will send our other half of our infinity loop to connect with our higher self,

Our spiritual self,

Our guides that are from animals,

Nature,

Otherwise.

The parts of ourselves that are healed,

Our elder self who knows best and has been through the journey,

I can see it all.

Any other spiritual beings,

Any healed and benevolent ancestors here to support you.

The bigger connection above,

The connection to something bigger.

And with this envision and energy coming down,

Connecting through that infinity loop from the top of the cosmos all the way down into your heart.

Completing this other part of the infinity loop,

Allowing yourself to be connected now.

Seeing the resonance of being centered in your heart,

Releasing any density that arrives through the one half of the infinity loop,

Down through the earth core,

Allowing it to be transformed.

Recycling new sparkly energy up,

Up,

Up,

Up and connecting into the cosmos and up and around our healed and benevolent ancestors,

Our higher selves,

Any other guides that you may work with.

Allowing their wisdom and their love to turn and come back around through this infinity loop,

Connecting again in your heart.

And taking some breaths here,

Taking some breaths to allow again yourself to be more and more centered in this thought place,

This place of being,

This place of noticing,

Observing,

This place of connection.

Continuing to breathe here,

Continuing to breathe here,

Continuing to breathe here.

Feeling supported,

Feeling loved,

Feeling protected,

Feeling like you have a new sense of energy and ability to move forward with whatever moves forward in your day from this point on.

Feeling your connection and trusting,

Trusting whatever experience you're having and the perfectness of whatever is right now,

Feeling into this and breathing.

Feeling your connection here,

Remembering that you can always connect,

Connect up above and underneath your feet.

Slowly taking whatever else you might need before we close up this connection.

Breathing in maybe one more time.

Good,

Good.

Slowly moving your fingers or toes,

Maybe starting to come back into the space you're in,

Do your best to wait to open your eyes.

And if you open your eyes and when you do,

Do your best to look around your space before looking at a screen.

Taking a moment,

Giving yourself the care to come back and notice how you feel.

Thank you for taking the time to relax your mind,

To cleanse your energy,

To feel rejuvenated.

I want to thank the teachers,

Including Dr.

Rosales-Mesa,

Who have inspired some of the parts of this meditation today.

May you all be happy,

Blessed and free and have whatever day you would like to have moving forward.