Slow And Savory Body Scan

Enjoy this slow and savory body scan, that moves inch by inch through the body, using deep awareness to practice self-compassion, gratitude and invite healing relaxation throughout the body. By using this practice as a daily ritual or routine, you can begin to create a more loving relationship with yourself, building self-knowing, trust and validation to combat the symptoms of anxiety, stress and self-criticism.

Transcript

Welcome to the slow and savory body scan.

We're going to take about 15 minutes to nourish and replenish our minds and our bodies,

Either to prepare for or unwind from our day.

So this meditation is not only for relaxation and managing stress,

But also for showing compassion,

Gratitude and nourishment towards ourselves.

So we're really going to dive in deep here,

Get into those nooks and crannies.

So I'd like you to start in a soft,

Comfortable position and just close your eyes and bring your awareness to the textures in the room.

And so by that,

I mean just using our other senses to really notice the space around us,

Using the temperature on our skin,

Any sense or any sounds we can hear.

Take a moment to notice the sound that you hear furthest from your body,

Continuing to breathe softly,

Slowly in and out.

Now bringing your awareness to the closest sound you can hear.

And that sound might be your breath,

Drawing your awareness inwards with the breath,

In through the nose and out through the nose.

You might notice the coolness of the air moving in and the warmth of the air moving out.

The light pauses at the beginning and end of each breath,

Using the breath as an access point to our present moment,

Allowing the breath to deepen with each inhale.

And we can allow that just by softening the muscles in the belly,

Inviting our breath and our awareness deeper.

And if your mind wanders to thoughts or sounds or sensations,

Just know that that's a normal part of the practice.

And just bring your attention back to the breath,

Breathing in and breathing out.

So we'll begin our body scan now.

Bring your attention to the top of your head.

Notice your forehead,

Smoothing the skin on the forehead.

Soften your left eyebrow,

Your right eyebrow,

The muscles between the eyebrows.

Let your eyes be heavy.

Soften your left eyelid,

Your right eyelid.

Soften your cheeks.

Raise your jaw.

Let your tongue drop from the roof of the mouth.

Let your lips part.

Soften the muscles in the neck and the throat.

And bring your awareness to the base of the head,

Scrolling down the neck,

Allowing the shoulders to soften away from the ears as you continue to scan down into the upper back and the muscles between the shoulder blades.

Any breath you feel in the upper back or clothing,

Any temperature.

Continue scrolling down the spine to the mid back.

Noticing any pressure,

Touching a couch,

A chair or a floor.

Again feeling the breath or clothing,

Any sensations you notice in the mid back.

Moving to the lower back.

Imagine here that you can breathe into and out of the lower back,

Really softening and deepening into this space here.

Bringing your awareness to the front body.

The breath moving in and out,

Rising and falling.

Feeling the rib cage expand and retract.

Feeling the breath in the belly,

The deep and circular inhales and exhales.

Allowing the breath in the belly to soften the hips,

Open the pelvis.

Really feel the openness in the upper body here.

All the places where the breath expands.

Bring your awareness back to your shoulders,

Drop them away from the ears,

Letting gravity do its work here.

Just allow the arms to be heavy.

Really let go.

We hold a lot of tension in the shoulders.

Notice the right arm.

Notice where the shoulder in the right arm meets the upper arm.

Notice the bicep,

Tricep,

Elbow,

Forearm and along the way noticing any temperature,

Clothing,

Pulse.

Notice the right wrist.

Notice the right hand,

The top of the right hand,

The palm of the right hand.

Noticing any tingling in the hand.

Notice the right thumb,

Index,

Middle,

Ring and pinky finger.

You might notice that your right arm feels lower than your left.

Bring your attention now back to your left shoulder.

Notice your left bicep,

Tricep,

Elbow,

Forearm,

Scanning down into the wrist.

Notice the top of the left hand,

The palm of the left hand,

Any tingling,

Temperature.

Notice your left thumb,

Your left index,

Middle,

Ring and pinky finger.

Take a moment to breathe into and out of the hands.

Notice where your hands are rested either in your lap by your sides.

Bring your attention now to your right hip.

Notice where your thigh connects to your hip.

Bring the top of the right thigh,

The bottom of the right thigh,

The right sit bone.

Notice the weight of your body on the right sit bone,

The right thigh.

Any clothing or pulse.

Notice your right knee,

Your right shin,

Calf,

Ankle and foot.

Notice the top of your right foot,

The bottom of your right foot.

Notice any socks or shoes wrapped around your feet.

Or if your foot is exposed to the air,

Noticing temperature,

Tingling,

Pulse.

Notice where the part of your right foot is grounded.

If you're lying down,

Maybe the heel of the right foot.

If you're seated,

Maybe the whole bottom foot.

Really notice that grounding there,

That connection.

Notice your right first toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

And bring your attention to the left hip,

Where the left hip meets the left thigh.

Notice the top of the left thigh,

The bottom of the left thigh,

The weight of your body resting.

Any clothing,

Temperature,

Pulse.

Notice your left knee,

Your left shin,

Calf,

Ankle,

Top of the left foot,

Bottom of the left foot,

Left first toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Noticing any tingling or temperature in the left foot.

Now notice your whole body here,

Its weight,

Its shape.

Continuing to scan for any remaining tension.

Bringing your attention back to your breath.

Breathing into and out of the whole body,

Into the feet,

The fingertips,

The top of the head.

And notice the parts of your body that are grounded and connected to the floor or furniture.

And just know that whatever's beneath you won't let you fall,

You can sink into it.

And let yourself be held.

Just sit here with your breath for a moment.

And we'll take three final deep breaths together.

Breathing in through the nose and out through the mouth.

Breathing in through the nose.

And out through the mouth.

Final and deepest breath you've taken all day,

Breathe in through the nose.

And out through the mouth.

And back to the natural breath.

Knowing that you can bring yourself to this state of peace and relaxation whenever you need it.

And we'll start to invite some light movement into the body.

Wiggling fingers and toes.

Rolling the wrists,

Ankles,

Maybe some circles with the neck.

And blink the eyes open.

Reviews

Lovely voice and pacing. I also loved how it ended. Thank you for your guidance🙏💕.

Absolutely phenomenal. Thank you kindly for sharing your beautiful energy

Your voice and pace, was simply beautiful. Had the most amazing meditation, feeling rested and energized. Thank you!

Excellent!

A gear start to the day - thank you!

Amazing. That felt really nice

Perfect 👍. Thank you!

This was lovely and very relaxing.

That was great, thank you 🙏☺️

The best body scan I have completed on here so far, thank you!

🙏sehr angenehm

Enjoyed your voice, slowness & style.
Would love to see some more somatic meditations from you on here!

Loved this, thank you

Very relaxing. Wish the scan could have been slower with,ore time to focus on each area.

Really good ! So many meditations have overloud, intrusive music, but this one was judged perfectly.
Such a gentle calming voice, and a lovely pace as well.
Thank you.

Amazing 😄 Soft voice and music. Perfect to connect to the present moment!

Very thorough and straightforward body scan. Relaxing before bed.

Thank you for this lovely guided body scan. Your voice is soothing.

Very good meditation

I helped my headache go from seven to a two. I really loved this guidance so much. Thank you thank you. I hope you record more meditations 🙏🏼💗💚🙏🏼