This is Dr.
Adam Bledsoe welcoming you to a brief body scan meditation.
Begin by lying down in a comfortable position.
Making sure your head is cradled.
Allowing your arms to find a comfortable position either on your stomach or resting at your sides.
You might want a blanket to stay warm.
Ideally,
You're in a place where you won't be disturbed.
That's quiet.
You might dim the lights.
And begin by coming into this room.
Noticing the sounds around you.
Allowing them to be.
Accepting them as they are.
And recognizing that it's part of your meditation today.
Noticing any thoughts or feelings you might be bringing with you to today's meditation.
From the day that's already begun.
Or the thoughts of what you might have to do next.
And simply notice them as they are.
Allowing them to be.
Accepting them for what they are at this moment.
And then noticing any tension in your body that you might be carrying.
And doing whatever it might take in this moment to just release that.
Letting it go.
Relaxing it.
And for whatever can't be relaxed in this very moment.
Simply allowing.
Accepting.
And letting go.
As you take in a full breath together.
And exhale.
And inhale.
And exhale.
In this body scan.
We're going to be bringing our attention to the different parts of our body.
Strengthening that bond.
Improving the connection between the brain and the body.
Allowing for improved healing.
Improved connection.
Reaction and responseing.
To the world.
To your environment.
An increased ability to relax.
To notice tension when it builds.
And to let it go when you need to.
Beginning by bringing attention to your feet.
Noticing both of your feet as they are.
Feeling them in space.
Getting them heavily weighing into the surface that supports you.
And then bringing your attention to your toes.
To the bottom of your feet.
Tops of your feet.
Your ankles.
Noticing any thoughts or feelings that come up when you're observing and noticing your feet.
Bringing your mind's eye to vision.
And perceive your feet.
Any sensations that arise from them.
Sometimes uncomfortable.
Other times warm.
Heavy.
And then bringing your attention up to your lower legs.
Your calves.
Your shins.
The area all the way up to the bottom of the knee.
These are the muscles that power you when you're walking.
Reaching.
Moving about in the world.
Noticing any tension or tightness.
Any sensations that are arising from your lower legs.
Simply welcoming it.
Acknowledging.
Accepting.
And allowing.
And when you're ready,
Drawing your attention up to your knees.
Noticing the kneecaps.
The sides of the knees.
The insides of the knees.
And the backs of the knees.
Where the strong muscles of the thighs connect.
And where the lower leg bone attaches to the upper leg bone.
Knowing the senses coming from your knees to come into your mind.
Noticing them as they are.
Allowing.
Accepting.
Any thoughts or feelings that might come up.
Simply welcome them as they are.
Noticing them.
Allowing them to be.
And then releasing them as you bring your attention back to envisioning your knee and your mind's eye.
And when you're ready,
Moving your attention up to your thighs.
The strong muscles of the legs.
Noticing the fronts of the thighs.
The middle of the thighs.
The back or the hamstrings.
And the sides of the thighs.
Any tension or tightness that you may find there.
Go ahead and release it if you can.
Reposition gently if necessary.
And simply noticing whatever comes up.
Thoughts or feelings.
When you are paying attention to your thighs.
Allowing those thoughts or feelings or sensations simply to be there.
To bubble up.
Noticing them as they are.
Not judging them.
Just allowing them to be.
And then releasing them as if the bubble were popping and those thoughts or feelings or sensations would float off into the air.
Observing your thighs.
Now moving up to your hips.
Your pelvis.
The front of the hips and pelvis.
The sides where the hip bones reside.
And the back where the glute muscles,
The strongest muscles of the body reside.
As well as where your spine joins your pelvis.
Noticing the sensations,
Feelings and thoughts that pop up when you're observing your hips and your pelvis.
Simply allowing them to be.
Noticing them as they are.
Allowing them.
Accepting them for this moment.
Not as permanent but just as it is.
And then releasing.
As you move your attention into your abdomen and your back.
The back where your strong spine resides,
The strong muscles of the spine as well.
And the abdomen.
And where your resides all your internal organs.
For digestion.
For cleansing.
For breathing.
For which the diaphragm is the top of this area.
Your abdominal muscles.
Noticing any thoughts or feelings that come up when you're observing your abdominal region or your spine.
Allowing any sensations to come to your attention.
Simply allowing them to enter as they are.
Just information from the body.
Not judging it.
Maybe naming it and noticing it as it is.
As you then release it and allow it to go off into the air.
And then taking a moment and bringing your attention to your chest,
Your shoulders.
The area that holds your heart,
Your lungs.
The shoulder area which may hold tension from the day.
Attaches your arms to your body.
Allowing you to grab and grip things.
Noticing as you breathe in and out.
The heart and lungs deliver life giving oxygen to every cell,
Tissue and organ in the body.
Breathing in.
Breathing out.
Simply noticing any signals,
Information,
Thoughts,
Feelings or sensations that are coming from this area.
Noticing the chest and shoulders.
Now moving your mind's eye into your hands.
The busy structures that manipulate your day.
That help you move about.
That help you communicate.
Noticing each finger separately.
Your thumbs.
Your palm.
The backs of the hands.
Your nails.
And where the hands join the arms at the wrists.
Simply allowing any sensation,
Any feelings or thoughts to bubble up as they will.
And then letting them go as you bring your attention into your forearms and your elbows.
The strong muscles of the forearms.
Where all the energy comes from gripping and moving things about.
And your elbows which help you bend and move.
And then bringing your attention to your upper arms.
Noticing the front of your upper arms and the back.
Noticing where your arms join your shoulders.
Where they join the elbows too.
Simply allowing any sensation,
Thoughts or feelings that come up for you to just bubble up and pass by.
As you bring your attention even further up towards your neck.
The neck holding great tension through which passes your esophagus and your trachea.
Bringing air and nourishment into your body.
And the neck holding the head tall and strong with dignity.
Noticing the front of the neck,
The sides,
The back.
And where the neck meets the head.
Allowing whatever is there to be there.
Accepting it as it is.
Not permanent but present.
And then releasing it as you bring your attention to your head.
Moving up the back of the head up to the crown.
Feeling your scalp as you continue over towards the brow and the forehead.
Perceiving any tension in that area and letting it go as you can.
Noticing whatever comes up for you as you move around.
Around the eyes,
Ears,
Cheeks and nose.
Bringing your attention to the jaw and the lips.
Simply noticing as it is.
Allowing it to be.
Not judging.
Simply accepting as it is for the moment.
And then when you're ready,
Deep breath in.
Gentle relaxing exhale as you bring your whole body into your mind's eye.
Perceiving,
Feeling,
Sensing from your feet to your hands to the top of your head.
Feeling your whole body in your environment.
Warm,
Relaxed.
The boundaries blurring into the energy and the atmosphere around you.
Bringing your entire body into your mind's eye.
Connecting in with it.
Notice anything that bubbles up.
Any self talk or words or thoughts,
Feelings.
Noticing all the sensations of the body.
Residing with that for a moment.
Where your brain and body connect deeply.
Allowing you greater access to the sensations and feelings that come from your body that educate us as to how you're feeling.
As to what's going on for you in your day and your environment.
So we can pick up on it better when we're moving through our lives.
Taking one more moment to notice your whole body.
From your feet to your knees to your hips.
Your hands,
Wrists,
Elbows and shoulders.
The pelvis,
The abdomen,
The chest,
The neck and the head.
All one.
The physical manifestation of you in this world as it is at this moment.
Breathing in and releasing.
Breathing in one more time.
And releasing that breath.
Now as you come around you may notice you're very relaxed.
You may wish to drift off to sleep.
Or you might just take this renewed energy into your day.
Begin by wiggling your toes and your fingers.
Moving your ankles and your wrists.
And slowly allowing your eyelids to lift as you come back into your day.
Thanking you for meditating with me,
Dr.
Adam Blutso,
In this body scan.
Have a wonderful day.
