Welcome to the body scan meditation.
We begin by taking a few deep breaths in through the nose and out through the mouth.
Breathing in and out.
Breathing in,
Relaxation.
Breathing out,
Tension.
Breathing in,
I give myself permission to relax.
Breathing out,
I release resistance.
Now just breathe normally.
Feel the support of whatever you're sitting on and let's tune into the body.
Imagine that you could breathe in light.
This light enters your nose or the top of your head and fills your head with light.
This light relaxes the muscles on your face,
Reduces tension in your scalp and in your head.
As you exhale,
You release any tension or tightness or pain.
Imagine that you continue to breathe in this gentle,
Peaceful light as it streams down your neck to your shoulders.
With the light of awareness,
See it flowing down your arms to your elbows,
To your wrists,
To your hands,
The palm of the hand,
The back of the hand,
Your thumbs,
Second finger,
Middle finger,
Ring finger,
And pinky.
Now imagine you continue to breathe in this relaxing light and it fills your chest,
Filling your lungs and your heart with light and peace.
Imagine this light goes down the top of your back,
Down your chest,
Into your abdomen,
And down your lower back.
This light reveals any tension or pain with gentle awareness.
This light continues down to your pelvis,
To the seat of your pants,
To your thighs.
When the light continues to your knees,
To your shins and your calves,
Down to your ankles,
The heel of the foot,
The bottom of the foot,
The top of the foot,
And each of your toes,
Big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Your body is now filled with light and relaxation.
So just scan again with your awareness from the top of your head all the way down your body to see if there's any lingering tension or pain or darkness.
Just bring the light of your awareness to that part of your body.
If you have identified any pain or darkness or tension,
Imagine that you can breathe in more light to that part.
Breathe in permission for that part to get the healing and relief that it needs.
Breathing in the energy and exhaling,
Releasing the tension and darkness and pain.
Just imagine that this light continues to circulate through your body,
Through your breath,
Breathing in fresh energy from the universe,
Healing,
Relaxing,
Rejuvenating.
And each time you exhale,
Releasing the tension,
Pain,
And any toxic energy.
Enjoy this light circulating around your body,
Entering in and out.
I will sound a bell when the meditation period is over.
Now bring your awareness back to the body,
This beautiful light creating a force field of peace and healing around you.
Take a deep breath in and exhale.
Thank your body for allowing in this light and for releasing the tension.
Thank yourself for taking this time for you.
Thank you for meditating with me.
