Body Scan Meditation

This is a guided body scan meditation, we will go deeper into your body, we will explore your bones, your nerves, your vessels and your organs. Let's see what this brings you and how it works for you. Give it a go!

Transcript

Hello, I'm Diana of Connecting Life. Welcome to this body scan meditation. Begin by finding a place where you can be alone for the duration of this meditation. A place where you can put your device down and have some earphones in or headphones on. A place where you can sit comfortably with your back supported and your feet flat on the floor. Or you can decide to put your feet up. When you prefer to, You can also choose to lay down. But ideally in a place where you do not normally sleep. So that you can stay awake during our time together. Make sure that you stay warm during this meditation. Maybe use a blanket to cover yourself when that's needed. Please relax as much as you can and let my voice guide you through this meditation. Gently close your eyes and start relaxing. And noticing the present moment that you are experiencing right now. Feel your body, Be aware of your thoughts and notice your breath. Pay attention to your breath. Continue to breathe in and out at a pace that feels comfortable to you. Feel how the cold air comes into your nose when you breathe in. And the warm air leaves your nose when you breathe out. Relax your muscles as best as you can with every single breath in and every single breath out. Focus on relaxing and welcome the feelings of relaxation as you feel them happening. As you continue to breathe, Your body will continue to relax more and more during our time together. And when your thoughts wander off, Ideas or memories pop up during our time together, That's perfectly okay. Be thankful for the thought. The thought came up for a reason. It's trying to come in as a gift. Feel grateful for it and just go and gently bring your attention back and focus on your breathing. Acknowledge that it happened. Accept that that is what sometimes happens. Invite your mind to be present and be here. Invite your mind to receive. Receive more peace. Receive more happiness. Receive more clarity and receive more joy. Bring yourself back to concentrating on your breath and on breathing in and breathing out. Take a deep breath in through your nose. Inhale. Feel the air at the back of your throat going down into your lungs. Hold your breath. And as you release and let the breath out, Feel it coming up from your lungs at the back of your throat, Going through your mouth as you let go. Take another deep breath in through your nose. Feel the cold air going through your nose and feel your chest expand. Hold your breath. And when you're ready, Let go. Exhale. Feel the warm air going out of your mouth and feel your chest contract. Take in three more deep breaths and exhale at your own pace. As you continue to breathe, Notice your body. Notice any sensations that you feel in your body. In case you notice any discomfort, Tightness or tension, Focus on that area of your body and focus on the flow of your breath. Focus on the movement of that part of your body with the flow of your breath and help the area become more relaxed and peaceful. Say in your mind or out loud, I let go, I let the sensations move, I choose to feel relaxed and peaceful. Again, Say in your mind or out loud, I let go, I let the sensations move, I choose to feel relaxed and peaceful. Take a few more deep breaths as you let your body settle into this relaxed and peaceful feeling. Notice where in your body you feel relaxation, Peacefulness and happiness. Focus on the area of your body where you feel relaxed, Peaceful and happy. Feel your breath growing and expanding the area with more relaxation, Peacefulness and happiness. Breathe in and let more expansion in and breathe out, Feeling more and more relaxed. Say in your mind or out loud, I choose to feel better than before, I choose to feel relaxed, I choose to feel at peace, I choose to feel happy. This is my choice. Now bring your attention to the top of your head, The crown. Become aware of any sensations that are there and bring your awareness to them. Simply let them be and observe. Feel the back of your head. Is your hair moving? Is there a vibration in your skin? Slowly bring your attention from the crown of your head to your face. Do you feel anything? What sensations come up? From there, Gradually bring your attention to your forehead and then slowly go down to your eyes. How do your eyes feel? Notice how relaxed they are, Nice and chill. Now gently move your attention from your eyes to your ears. What do you notice about your ears? Then slowly move your focus from your ears to your nose. What do you feel when you focus on your nose? From your nose, Calmly let your attention wander to your lips. Is there anything specific you notice about your lips? Now let your attention fade away from your lips and move your attention onto your cheeks. How do your cheeks feel? Any heaviness? Cold? When you've fully observed your cheeks, Slowly move your attention to your chin. What's going on with your chin? Do you notice anything? Merely observe. Relieve everything as it is. Now that you're totally aware of how your chin feels, Calmly move your attention downwards to your throat and neck. Let your attention fade away from your throat and neck and move your attention towards your shoulders. How do they feel? And now we move from the shoulders down into the arms. Scanning down the arms, Starting at the upper arms and moving down. Noticing the front of the upper arm and around the back of your arm. And then into your elbows, Noticing every sensation, Every vibration. Just noticing that they are there. Moving down the arm. To your forearms, Both on top and underneath. Moving into your wrists and across your hands. Down your thumb. Down your index finger. Down your middle finger. Down your ring finger. And down your little finger. Getting right to the tips of your fingers and noticing any sensations that may be there. And again, Just for a few moments, Notice what sensations there are, But don't engage. And then we move our attention from the arms to the chest. What sensations are there? Is there anything that catches your attention? After the chest, We move our focus to our abdomen. Do you notice anything? Is there any sensation that you are now noticing, Now that you are paying attention to your abdomen? From the abdomen, We move our attention to our waist. Can you notice this small and narrow part of your torso? Does it have anything going on? Do you notice any sensations? From the waist, We move down to the groin. What are you noticing? Are there any sensations that you are becoming aware of? What feelings and sensations are you noticing? Pay attention for a few moments, But don't engage. And now we move from the groin down into the legs, Scanning down the legs. Starting at the thighs and moving down. Noticing the top of your upper leg and around the back of your leg and into your knees. Noticing every sensation and every vibration. Just noticing that they are there. And then moving down the calves and your shins. Moving into your ankles and across your feet. Down to your big toes and down each individual toe. Getting right into the tips of your toes and noticing any sensations that may be there. And again, Just for a few moments, Notice sensations, Don't engage. And now we will go inside. Let's explore each part of your internal body and allow your experience to deepen. How are the muscles? Slowly bring your attention to your head and your face. How do your muscles feel? What sensations do you notice? Gradually bring your attention to the muscles in your forehead. And then slowly go down to your eyes. How do the muscles of your eyes feel? Notice how relaxed they are. Now gently move your attention from the muscles of your eyes to the muscles around your ears. What do you notice about them? And then slowly move your focus from the muscles around your ears to the muscles of your nose. What do you feel when you focus on the muscles of your nose? And now we calmly let our attention wander from the nose to the muscles of the lips. Is there anything specific that you notice about the muscles of your lips? And now let your attention fade away from the muscles of your lips and move your attention to the muscles of your cheeks. How do they feel? Do you maybe feel some twitching? When you've fully observed the muscles of your cheeks, Slowly move your attention to the muscles around your chin. What's going on there? Do you notice anything? Just observe. Relieve everything as it is. Now that you're totally aware of how the muscles around your chin feel, Calmly move your attention downwards to the muscles of your throat and neck. Let your attention fade away from the muscles of your throat and neck and move your attention towards your shoulder muscles. How do they feel? And now we move from the shoulder muscles down into the arm muscles, Scanning down the arms, Starting at the upper arms and moving down, Noticing your biceps and around the back of your arm and into the elbows, Noticing every sensation and every vibration, Just noticing that your muscles are there. And then we move down the arm to the muscles of your forearms, Both on top and underneath, Moving into your wrists, Feeling the muscles across your hands and your fingers, Starting with the thumb and then each finger individually. Notice whether you feel any sensations or tingles in the muscles of your hands. And again, Just notice for a few moments, Just focus on it. Notice, But don't engage. From the arm muscles, We change our focus to the chest. Scan your chest left to right and up and down. Is there anything you notice? Is there anything you feel? Try to notice any feeling or sensation in your muscle that's there. After the chest, We move our focus to our abdomen and waist. Do you notice anything about those muscles? Is there any sensation that you're now noticing, Now that you've started paying attention to your waist and abdomen? And from here, We move down to the muscles of your groin. What are you noticing? Are there any sensations that you're becoming aware of now? What feelings and sensations are you noticing? Pay attention for a few moments, But don't engage. And now, We move from the groin down into the legs, Scanning down the legs. Starting at the thighs and moving down, Noticing your quads and around the back of your legs and into your knees. Noticing every sensation and every vibration. Just noticing that your muscles are there. Moving down the calves and to your shins. Moving into your ankles and across your feet. Down into your toes, Each toe individually. Noticing what's going on with the muscles, Whether you notice any sensations. And again, Just for a few moments, Notice but don't engage. And from the muscles, We go a small step deeper into the body. We will go and see how your bones feel, What you're noticing about them. Are there any specific sensations that you're now noticing? Pay attention to your skull and your neck. Are you noticing anything there? What about your spine? What do you notice when you focus on your spine? And then move your attention from your spine to your ribcage. What do you notice there? And what about your arms and hands? What's happening with your bones there? Do you notice them? And what about your pelvis and your hips? What's going on with those bones? Can you be aware of them? What do they tell you? And what about your upper legs and lower legs and feet? Do you notice anything with your bones there? And from your bones we go even further inside. How's your nervous system? Can you observe the thin threads that make up your nervous system? How do they feel? What are you noticing? Are there any sensations? And from your nervous system we move on to your blood vessels. How are your blood vessels feeling? What can you notice about them now that you're paying attention to their existence? Do you notice any sensations? Do you feel your blood go to all your body parts? How does that feel? And now we go even further inside. How are your organs feeling? Can you focus on your heart? What's going on with your heart? What do you notice? Do you know where your liver is? Can you feel any sensations? Do you know what's going on with your liver? And what about your gallbladder? Can you locate it? Can you focus on it? Is there anything you notice about your gallbladder? Any sensations? And now we move towards your kidneys. Are you able to spot them? Where are they? Do you notice anything about your kidneys? How do they feel? Do you notice any sensations? And after the kidneys we change our focus to our bladder. Can you focus on your bladder? Is it empty or full? What's your bladder telling you? Do you notice anything about your bladder? Are there any sensations there? And from the bladder we change our attention to our stomach. How does your stomach feel? Do you have any sensations in your stomach? Does it feel full or maybe empty and you're a bit hungry? What's going on with your stomach? What are the sensations there? And now we move to the pancreas. Are there any sensations there? Is there anything that your pancreas is trying to make you aware of? How does it feel? Now pay attention to all your organs. Notice them for a few moments, But do not engage. We've now scanned your body, The muscles, The bones, The nervous system, Blood vessels and organs. So you've done a great job at doing a body scan. So now, When you feel ready, We will start to gently come back to the here and now. Come back into the room, Come back into your body, Into your consciousness, Your awareness and back into your mind. Take back your space in this world. As you're coming back into the present moment, Let yourself explore and say yes to the relaxation that will continue to be with you during the rest of your day. Know that you can decide to continue to feel this way. Take a deep breath and let go when you're ready. While keeping your eyes closed for a bit longer, Notice the sounds around you. Notice how your body feels. Feel the surface you're sitting or lying on under your body. Feel the surface your feet are on. Feel your clothing on your body. Move your fingers a little. Wiggle your toes a little. Gently circle your shoulders and gently move your head from side to side. Become more and more present. Welcome joy, Peace and comfort to continue being with you on your path today and in the time to come. Take another deep breath and let go when you're ready. And when you're ready to open your eyes, Gently open your eyes, Fully coming back to the present moment. Stay seated for a bit more time. Look around the room and notice a few things around you. And when you feel ready to do so, You can sit up, You can stand up and return to going about your day. And know that all the good that was experienced will continue for the rest of the day and the time to come.