Complete Body Scan With Ocean Waves

A gentle and comprehensive body scan, ideal for relaxation, preparing for sleep, soothing anxiety and letting go of stress. Apart from more detailed guidance at the beginning, this commentrary offers just a few gentle reminders as you move through the body scan, giving you plenty of time and space to go at your own pace as you explore sensations throughout your body. (Clearer vocals - March 2021.)

Transcript

Throughout this exercise there will be times you will become lost in your thoughts.

Before returning to the main focus of the exercise really pay attention to your thoughts whatever they are.

Don't try to change them or stop them or slow them down.

There is no need to judge them,

Categorize them or analyze them in any way,

But if you do that's fine too.

Body scan.

Starting with the feet become aware of any physical sensations.

These could be feeling of temperature,

Pressure,

Robbing,

The sensation of touch between the skin and your socks or the floor.

Don't try to create any sensations,

Simply explore whatever sensations are already there in your feet right now.

Be aware of your heels,

Arches,

Balls of the feet,

Toes,

Top of each foot and ankles.

Be aware of your skin,

Muscles and joints.

Be aware of your skin,

Muscles and joints.

Accept each sensation that you become aware of.

Allow the sensation to be just as it is without trying to change it in any way.

Accept each sensation that you become aware of.

Explore with a neutral attitude.

If you become aware of any tension in the feet then notice just how that feels without needing to make any judgments about it or engage in any analysis.

After a while if the muscles feel ready you can allow them to release and relax.

This isn't essential.

If you do notice a feeling of relaxation or any other changes to the sensations in the feet allow that to happen also.

So you can relax.

Spend as long as you choose with your attention gently held around your feet.

Then when you are ready allow your attention to move to the lower part of the legs.

You can choose to now include both your feet and lower legs in your awareness or just the lower legs whichever you find easiest and most effective.

So repeat the exploration of the sensations in your lower legs just as we did with the feet.

Whenever you notice your mind has wandered away from the body scan just notice that that is what has happened and when you are ready gently bring your attention back to the body acknowledging your thoughts allowing them to continue in the background.

Continue through the body in this way from the lower to the upper part of the legs.

So so so so the buttocks hips and groin and each sensation allow the sensation to be just as it is.

And onto the hands the trotting let the air out Platforms,

Deal.

Accept each sensation,

Allow the sensation to be just as it is.

Accept each sensation,

Allow the sensation to be just as it is.

Each one far away from each other.

Shoulders macaroni Continue to the back.

Come on folks.

Oh man.

Ok look who's on you.

Accept each sensation,

Allow the sensation to be just as it is.

And to the front of the torso including to the stomach and the chest and the internal organs.

Accept each sensation,

Allow the sensation to be just as it is.

Accept each sensation,

Allow the sensation to be just as it is.

Accept each sensation,

Allow the sensation to be just as it is.

Accept each sensation,

Allow the sensation to be just as it is.

Move on to the neck and throat.

Move on to the back of the neck and throat.

Move on to the back of the neck and throat.

Move on to the back of the neck and throat.

Move on to the back of the neck and throat.

Move on to the back of the neck and throat.

Move on to the back of the neck and throat.

Move on to the back of the neck and throat.

Move on to the back of the neck and throat.

Move on to the back of the neck and throat.

Move on to the outside of the mouth.

Move on to the outside of the mouth.

Move on to the outside of the mouth.

Move on to the outside of the mouth.

Move on to the cheeks.

Move on to the ears.

Move on to the eyes.

Move on to the forehead and the temples.

Move on to the sides.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Move on to the forehead and the temples.

Reviews

Very calming with lots os spaces in between. Thank you Stephen. ✨💚✨

What a wonderful and therapeutic way to wake up to and start a brand new day. The body scan was guided very gently which allowed me to deeply relax, complimented by the ocean waves background sounds - it felt wonderful from moment to moment in my light conscious state - Back Home memories passed me by which made my body scan very special indeed. Thank you, Stephen, it felt stunningly soothing 🙏🏻💚💙💛🤗

Few meditations contain all of the ingredients I need to rest or to sleep. Most are female voices. This one is a rare gem, with a gentle male voice and much needed pauses, along with the sound of the ocean. I return to it regularly. Especially helpful for those who wake in the middle of the night. Thank you Stephen, for this treasure.

Very relaxing and helpful with reducing my anxiety 🙏🏼🕊

Very nice simple meditation with lots of nice quiet pauses to focus. I love the ocean waves. Thank you.