Loving Body Scan With Music

This is a great track for establishing loving embodiment. This loving body scan guides the listener in establishing a connection to their heart and body. This practice can be incredibly powerful in establishing present moment awareness for those who habitually live in their minds, disassociated from the present moment.

Transcript

Welcome,

In this practice we are going to do a loving body scan.

Body scans are a great way to develop a sense of embodiment.

This practice can be incredibly powerful for anyone who has a habit of disassociating from their body in the present moment and retreating into their mind and thoughts.

It can be a great anchoring practice to establish presence and bring awareness into the present moment and out of the mind.

This practice can be done sitting up on a chair or lying down.

If you are sleepy,

I recommend sitting up for this practice.

If you are sitting in a chair,

It can be helpful to sit with your back away from the backing of the chair with an upright spine.

With an upright posture,

Rolling your shoulders back,

Opening up your heart and chest,

Creating a sense of openness in your body.

Lengthening your spine,

Tucking your chin and noticing your hands,

Relaxing them on your lap or if you are lying down,

Palms up at your side.

Closing your eyes or if you prefer,

Taking a nice low gaze.

Just tuning into your face for a moment,

Noticing if you're clenching your eyes and your eyebrows,

The place we often hold tension.

Also noticing if you're clenching your jaw and if you are,

Just gently relaxing your jaw,

Relaxing your eyes,

Relaxing your face,

Dropping your shoulders,

Relaxing your belly.

Noticing in your body where you're holding tension and intentionally just relaxing these areas.

Bringing your awareness to your breath,

Taking three nice,

Deep,

Clearing breaths.

Noticing the cool temperature of the air on the inhale and the warm exhale.

Following your next inhale,

Up your nostrils and down the back of your throat and into your lungs.

Feeling your chest expanding on the inhale and contracting on the exhale.

Slowly bringing into awareness the contraction and expansion of the breath and the body.

Connecting with the feelings and sensations associated with the breath.

Noticing the movement of your body,

Your shoulders,

Your chest and belly.

Now taking one or both of your hands and placing it on your heart space.

Gently connecting with a sense of warmth and love in the heart.

Setting the intention to activate the love within your heart.

It may help to visualize someone you love unconditionally,

Maybe a pet or a child,

Generating the sensation of love within your heart.

Sitting with this sensation,

Allowing it to expand with each inhale and each exhale.

If you feel nothing,

That is completely okay.

Just observing,

Noticing without judgment.

Now bringing your awareness into your entire body,

Connecting with the felt experience of the weight of your body and gravity holding you and supporting you here.

Noticing the sensation of gravity within your legs,

A sense of heaviness.

Noticing it within your arms as they hang,

Within your torso.

And just tuning into the sensation of your heartbeat in your body.

Noticing the multitude of sensations within your body and noticing where your mind is most drawn.

Maybe you're struggling to stay present,

Which is often a part of the practice.

That's okay too.

When you notice your mind has wandered,

Just gently redirecting it back to the intended focus.

Now bringing your awareness to the crown of your head,

Becoming conscious of any sensations in this area.

Maybe you can sense the hair on the top of your head,

The temperature,

And scanning over the top of your head,

Around to your ears.

Noticing your left ear,

What does your left ear feel like?

And your right ear,

And bringing your awareness to your forehead and your cheeks.

Noticing the temperature of the air on your face.

Noticing your upper lip,

And the sensation of your breath on your upper lip.

Relaxing your face,

And scanning down further into your neck and collarbones,

Just noticing what sensations you find,

Maybe it's temperature,

Maybe it's clothes touching your skin,

Hair.

Just tuning into the felt sensation of this area,

And scanning over your left shoulder,

And your right shoulder.

Scanning down the top of your left arm,

Your bicep,

Tricep,

Down to your elbow.

Scanning down your forearm to your wrist.

Scanning down the top of your left hand,

Your fingers,

And the palm of your left hand.

Just really tuning into the sensations of your hand,

Maybe there's tingling,

Buzzing,

Maybe you can feel your pulse,

Connecting with the energy in your hand.

And now bringing your awareness to your right shoulder,

Scanning down your right arm,

Your bicep and tricep,

Down to your elbow.

Scanning down your forearm to your wrist,

Down the back of your hand and your fingers,

And into the palm of your hand.

Connecting with the multitude of sensations in your right hand.

If you come to an area where you don't feel any sensation,

That is totally fine as well.

Just feeling into what that experience feels like.

Bringing your awareness to your upper chest,

Scanning down your upper chest,

Scanning down your upper abdomen and your solar plexus,

And down further over your belly button,

Your stomach,

Into your lower abdomen.

And bringing your awareness to your upper back,

And just taking a moment to relax your shoulders and check in with your posture,

Maybe you've relaxed and are slouching,

Just taking this moment to sit up nice and tall,

In a tall,

Comfortable posture.

Scanning down through your mid-back,

Your lower back,

And down further into your hips and pelvis region,

And down into your sit bones,

Noticing the pressure of your body,

The weight of your body on the seat beneath you,

And just taking a moment to tune into this feeling,

Allowing it to ground you here in this moment.

Scanning down the left leg,

The left thigh,

The base of the left thigh,

And scanning up around the sides of the thigh,

The top of the thigh,

And just noticing sensations.

Scanning down into the knee,

The kneecap,

Sides of the knee,

Base of the knee,

And down further into the calf,

Scanning through the calf,

The muscle,

And around to the shin,

And down further into the ankle,

The ankle bones,

And into the left foot,

Scanning over the top of the left foot,

Into the big toe,

And scanning through each toe.

Scanning into the ball of the left foot,

Over the arch,

And into the heel,

And now bringing your awareness into the right thigh,

The base of the right thigh,

Noticing the sensations that you find here,

The heaviness,

Maybe temperature,

Pulse,

Noticing if there's any tingling,

Scanning around the sides of the thigh,

To the top of the thigh,

Down into the right knee,

Kneecap,

Sides of the knee,

And base of the knee,

Scanning down into the calf,

The calf muscle,

And around into the shin,

And down further into the ankle,

Noticing the ankle bones,

Scanning over the top of the right foot,

All the way down to the toes,

Scanning over each toe one by one,

Moving into the ball of the foot,

Over the arch,

And into the heel,

Holding the entire body in awareness now,

Connecting with this field of sensations,

Connecting with the body as an experience,

Rather than a thing,

Noticing your pulse throughout your body,

Noticing any other sensations that come into awareness,

Maybe there are parts of your body that are uncomfortable,

That you're experiencing pain in,

Just bringing an attitude of curiosity,

Moving from an attitude of resistance to acceptance,

And now bringing your awareness into your heart space,

Taking one or both of your hands and placing it or them over your heart,

Connecting with the energy of love,

For this body that does so much for us every day,

For this heart that beats for us all day every day,

Bringing an attitude of kindness and acceptance,

Fostering an experience of self-love,

Cultivating self-love,

In your mind or out loud,

Repeating after me,

Speaking to yourself,

Thank you,

I love you,

Thank you,

I love you,

Thank you,

I love you,

And this may be comfortable for many and uncomfortable for others,

And that's okay,

Just noticing and observing what arises within you,

Connecting with that heart space,

Really embracing and loving whatever arises,

Thank you,

I love you,

Thank you,

I love you,

Breathing into that heart space,

And sending that love in your heart throughout your entire body,

Enveloping your entire body in love and appreciation,

Cultivating this beautiful place of love,

That you can always return to.

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Thank you and Namaste 🙏🏻 💜🙏🏻