Unscripted: Soft Cloud Body Scan

Relax the body and open the heart with this gentle body scan meditation that's combined with a rich visualization. You'll practice mindful awareness, releasing and allowing as you surrender and soften blissfully into a beautiful white fluffy cloud. Warmed by the sun's rays, your heart will open and meet that sunbeam with its own beam of beautiful warm high vibrational energy that you'll send out into the world. Enjoy.

Transcript

This meditation is best done lying down.

However,

If lying down is not comfortable for you,

Please rest in the position that best aligns with what your body needs.

Whether that's sitting in a chair,

Sitting cross-legged,

Always doing what's best for your body and you in this moment.

So just taking a moment now to settle in,

To allow the mind and the body to start to calm,

To settle,

To slow right down.

Really noticing now where your body rests against the ground and allowing your body to just melt and surrender right into the ground,

Allowing the ground to support you.

Just nice and safe and secure,

Supported.

Just melting right into the ground.

If you haven't already,

On the next exhale,

Just allowing the eyes to slowly and gently flutter closed.

I'm just enjoying this time that's meant just for you,

Knowing there's nowhere you need to be,

Nothing you need to do but just be right here in this moment.

This time that's just for you.

The eyes closed now,

Just taking a moment to intentionally soften the gaze,

Just relaxing the area around the eyes,

Any tightness.

Just breathing easily and naturally in and out through the nostrils.

Maybe resting the tongue against the roof of the mouth and the tip against the two front teeth,

Just allowing the throat to open as you do.

Maybe taking a moment to unclench the jaw if you've been holding it tightly.

Just letting go,

Just allowing the mind and the body to just be.

We're going to set an intention now for our practice today,

An intention for allowing for softening,

For just letting things be,

Just allowing things to move and be in the presence to flow,

And just setting an intention now for allowing and just being present in each moment in your life.

Just repeating that intention to yourself now three times.

Now taking a nice big deep breath in right from the belly and exhaling now,

Just releasing that intention out into the world,

Out into the universe and allowing it to just unfold for you in the way that it's meant to.

Knowing there is nothing else you need to do but just allow it to unfold.

Just continuing to breathe easily and normally now,

Turning the senses inward as we begin to follow the path of the breath in through the nostrils,

Down into the body,

Down into the throat,

Into the chest,

Touching the heart,

Into the belly,

Flowing down,

Down through the body.

Noticing the belly rounding and expanding on the inhale and the ribs and the chest rising.

Just following this movement of the body with the breath on its path into the body.

Just continuing to relax and surrender deeper down into the body,

Connecting the head.

Following the mind and the body just slowing right down and connecting with the breath.

And the next exhale just following the path of the breath out of the body.

Noticing the chest and the ribs lowering and the belly flattening as the breath leaves.

Just following and connecting with this movement and flow for a few more moments.

Feeling aware of the darkness behind the lids.

Noticing any shapes or any colours there with your inner sight.

Noticing the sound of the breath moving in and out of the body through the nostrils.

Noticing the sound of your heart beating in the chest.

Noticing the feeling of the heart beating.

Noticing it beat just a little bit quicker on the inhale.

Noticing it beat just a little bit slower on the exhale as the breath leaves the body.

And just sinking gently deeper down into the body.

Connecting with it here in the present.

Connecting with the awareness of your internal senses.

Just coming home.

Just becoming aware again of where your body is supported by the ground.

And just imagining now that you're resting on a beautiful,

Big,

Soft,

Fluffy white cloud.

Your body just folding,

Melting beautifully into it.

Feeling its beautiful softness against your skin.

Plugging your body with its beautiful,

Gauzy,

Soft textures.

Taking a nice,

Big,

Deep breath in now.

And slowly exhaling and allowing the body to just sink,

Surrender deeply into this big,

Beautiful,

Fluffy cloud beneath you.

Just enjoying how it feels to just be right here.

Allowing,

Surrendering.

Allowing the softness of that cloud to transfer into the body.

And just imagining it.

Placing the awareness now on the tops of your feet.

Noticing any tension or any tightness there.

Moving the awareness now to the toes,

Just resting the awareness on each big toe.

On the left foot and on the right.

And just moving now across each toe of the feet.

Together one by one.

Across the tops of the toes.

On both feet together in sync.

From the big toe all the way to the little toe.

Just moving now to the bottoms of the feet together.

Just noticing any tension or any tightness there.

Just placing your awareness now on both feet together.

The whole left foot and the whole right foot together.

Taking a nice,

Big,

Deep breath in now.

Placing into both feet together.

And exhaling,

Releasing any tightness in the feet.

Just allowing them to soften and take on the beautiful,

Relaxed,

Soft qualities of the cloud.

And we'll do this one more time.

Taking a nice,

Big,

Deep breath into both feet together.

And exhaling,

Just relaxing both feet.

Letting go of any tightness or tension.

Using the feet to take on the softness of the cloud.

Maybe sinking a little bit further,

Deeper into it.

Just letting go.

Using the awareness now to the legs.

Both legs together.

The whole leg all the way from the tips of the toes to the tops of the hips.

Just noticing any tension or any tightness in the legs.

Feeling into them now.

Taking a nice,

Big,

Deep breath in,

Breathing into both legs together.

And exhaling now.

Just relaxing any tension out of the legs and allowing them to take on the softness of the cloud and maybe melting a little further into it.

And we'll do this again.

Taking a nice,

Big,

Deep breath into the legs.

And exhaling,

Just relaxing,

Releasing any tension from the legs.

Softening them.

Taking on those qualities of the cloud and just melting a little bit further,

A little bit deeper into its beautiful,

Soft textures.

Bringing the awareness now to the whole torso.

Just scanning it with your awareness,

Noticing any tension or any tightness you might be holding in the torso.

Just noticing without judgment.

Taking a nice,

Big,

Deep breath into the torso now.

And exhaling,

Releasing any tension,

Any tightness as you do and softening the torso.

Taking on those beautiful qualities of the cloud and sinking a little bit deeper into its beautiful,

Soft,

Cozy hug.

Beautiful.

Placing the awareness now in the palms of the hands.

Just taking a moment to feel there now in the palms.

Just noticing any tightness,

Any tension you're carrying in the palms.

Moving the awareness now to the tops of the hands,

Again,

Noticing any tension there.

And then moving to the thumbs,

Balancing the awareness there for a moment right on the tips of the thumbs.

Just noticing any tension there in the finger.

Now moving the awareness across the tips of each finger,

One by one,

Both hands together.

Moving the thumb to the pinky,

Just noticing any tension in the fingers as you do.

Breathing slowly,

One by one.

Now moving the awareness to the whole hand,

Both hands together.

Just noticing.

Moving the awareness up the arm and the wrist,

The forearm,

The elbow,

The biceps,

The shoulders.

Just noticing now the whole arm and hand together,

Both arms.

Taking a nice big deep breath in now to the whole arm and the shoulders all the way to the fingertips.

And exhaling,

Releasing any tension in the arms,

Hands and fingers.

Softening them.

Breathing on the softness of the cloud.

It's beautiful soft texture.

Just melting a little bit deeper into it.

Placing the awareness now on the neck.

Noticing any tension there,

Any tightness in the throat.

The air as the breath passes through.

Moving the awareness now to the face,

To the jaw,

To the cheekbones,

To the area around the eyes,

To the brows and forehead,

To the crown.

Just noticing any areas of tension in the neck,

The face and the head.

Just noticing and observing without judgment.

Taking a nice big deep breath in to the neck,

To the face and the head.

Releasing that.

It's releasing any tension,

Any tightness as you do.

Just taking on the qualities of the beautiful soft cloud and softening.

Just allowing this area to surrender and sinking a little bit deeper into the softness of the cloud beneath you.

Let's do this again.

Taking a nice big deep breath in to the neck,

The face,

The head.

Just noticing that,

Softening the face,

Letting the tightness go,

Relaxing deeper into the cloud.

Just enjoying its softness.

Becoming its softness.

Mirroring it.

Just placing the awareness now on the belly and taking a nice beautiful deep breath in,

Noticing it expand and round.

And exhaling,

Feeling the belly flattening,

Beautiful wave of softness spread throughout the body.

Just swapping the whole body together.

The whole body together.

Let's do this again.

Nice big deep breath into the belly,

Enjoying its rounding.

And exhaling,

Feeling that softness as the belly flattens and sending that feeling of softness throughout the body,

From the tips of the toes all the way to the crown.

From the tips of the fingers all the way to the tops of the shoulders.

Softening and relaxing,

Surrendering beautifully into the soft,

Beautiful cloud beneath you.

Just enjoying how this feels.

Now taking a beautiful breath right into the heart.

And releasing that,

Feeling the heart soften and open as the breath leaves the body.

The heart softening like the cloud,

Just surrendering and opening,

Allowing the breath to just pass and flow right through.

And let's do this again.

Nice big deep breath right into the heart.

Releasing that,

Allowing the heart to just soften and open so beautifully.

Allowing life to flow right through.

With softness and openness.

Now just envisioning as you're lying so softly on this beautiful cloud.

Relax so deeply into softness.

There's a beautiful bright sun above you shining its warm white rays down onto you.

Just envisioning one of those beautiful white sunbeams flowing down directly into your soft open heart.

Just warming it,

Softening it further.

Feeling the heart opening further to embrace this beautiful warm sunbeam.

The heart's happy and warm,

Full with gratitude.

Just feeling that warmth in your beautiful soft open heart now.

And now allowing the heart to meet that beautiful sunbeam with a warm ray of wonderful energy of its own.

An energy filled with compassion,

Love and gratitude.

All these beautiful high vibrations meeting that amazing beam of the sun shining outward from the heart and up and out into the world.

Your own inner ray of sunshine just illuminating right through to the outside world.

Just feeling into that now and enjoying those beautiful vibrations coming from the heart out into the world.

Taking a nice deep breath into the heart and releasing that.

Just sending another beautiful beam of those wonderful vibrating energies out into the world intentionally with purpose to spread love and gratitude and compassion out to others.

Seeing that beautiful beam from your heart shining on a loved one,

A friend,

Maybe someone you've been having some challenges with who just needs some compassion and love.

Sending it out into the world.

And we'll do this two more times.

Taking a nice deep breath into the heart.

Feeling it warm,

Feeling it charged with gratitude,

Love and compassion.

So warm,

So open,

So soft.

And exhaling,

Sending that beautiful vibration out into the world.

Lighting it up,

Warming it with your own internal ray of sunshine.

We'll do this one more time.

Nice big deep breath right into the heart.

Feeling it warmed,

Softened,

Open,

Charged with beautiful energy.

And exhaling that,

Sending that beautiful high vibrational energy out into the world.

Feeling it warmed as it goes through the heart,

Passes through,

Flowing,

Free flowing out into the world.

Spreading love,

Gratitude and compassion out into the world.

Great from your beautiful,

Soft,

Open heart.

And just breathing normally and easily now.

Just enjoying this feeling of surrender,

Of allowing,

Of softening,

Of opening,

Of warmth.

Just resting in this beautiful space for a moment on your soft,

Fluffy,

Gauzy,

Pure white cloud.

And just beginning to slowly and gently turn the senses back outward.

Breathing easily and normally.

Just focusing the awareness on the breath as it moves in and out of the nostrils.

Noticing how the breath feels in the nostrils.

Noticing how it sounds as it moves in and as it moves out.

Noticing any sense carried in from the outer world.

Noticing any sounds close to you in the room,

Any sounds further in the distance.

Slowly coming back to your physical space.

Becoming aware again.

The air against your skin,

The temperature.

And coming aware again of the feeling of your clothes against your skin.

Just coming back.

Becoming aware again of your body supported by the ground.

Sturdy and secure.

Becoming aware again of the room and envisioning your body back here in this physical space.

Just breathing easily and normally.

Maybe noticing the temperature of the air as it enters your nostrils.

And the temperature as it leaves just a little bit warmer.

Connecting and experiencing the outer world of the senses.

Just coming back.

Just resting.

Reimagining the room and envisioning yourself back here in it.

Remembering now the intention you set at the beginning of this practice.

Intention for allowing,

For just letting things be.

Repeating that intention to yourself now three times.

Connecting with it.

We're going to end our practice today with three nice big deep breaths.

So let's begin.

Nice big deep breath right from the belly.

And exhaling that.

Just feeling the senses come alive,

Connecting back again with the outer world.

Energize.

Two more times.

Nice big deep breath in from the belly.

And releasing that.

Just coming back here to this physical space.

One more time.

Nice big deep breath in right from the belly,

Feeling it round.

And letting that go.

Back here now.

Ready to bring that intention back out with you to your outer world,

To your life.

Intention of allowing,

Just letting things be.

Just breathing normally,

Easily.

Just resting.

Using all the time you need to come back.

Maybe wiggling the fingers now.

Maybe wiggling the toes.

Wiggling the arms above the head if that feels right for you.

And when you're ready,

I invite you to slowly,

Gently open your eyes.

Thank you so much for sharing your practice with me today.

Namaste.