Hi,
Welcome!
My name is Erin.
I'll be leading you through a body scan meditation today.
So take a moment to lie down,
Get nice and comfy.
We'll be here for a bit.
I recommend placing a bolster or a rolled blanket or even a pillow underneath the knees just to help support the legs.
And you may choose to place a blanket under the rib cage to help open the heart.
Or maybe place a blanket on top of you so you stay nice and warm.
You can pause the recording to get settled and when you're ready just come back.
Good,
As you're ready let's close the eyes.
We'll take a few deep breaths to begin.
Inhale,
Expand deep into the belly,
Breathing through the nose.
Exhale,
Open the mouth,
Let it go.
Inhale,
Breathe deep into the belly.
Exhale,
Let it go.
Take three more rounds like that.
Your breath,
Your pace.
You can keep breathing in this manner.
Slow inhale,
Easy exhale.
Or just allow your breath to return to normal.
And as we scan the body,
Try to release any judgments of doing this right or wrong.
Try not to attach to any thoughts that may arise.
And if your mind starts to wander that's okay,
It's normal.
Just allow your attention to come back to my voice.
Let's get started.
Bring your awareness to your face.
Is your jaw tight?
Can you soften the closure of your eyelids?
Notice any tension in the face and just let it melt into the earth below you.
Next,
Observe your shoulders.
Are they tense?
Can you focus the breath here?
With each inhale,
Bring in ease.
And with each exhale,
Relax.
Next,
Be conscious of your heart space.
Can you breathe fully and deeply into your heart?
Is there any constriction,
Tightness?
Maybe some metaphorical walls are surrounding your heart.
Can you soften here?
Move your focus down into the belly.
With each breath in,
Just let your belly rise to the sky.
With each breath out,
It melts back into your center.
Again,
Breathe in,
Belly rises.
Breathe out,
Belly melts.
Now,
Soften your low back.
Let it grow heavy into the earth.
Note any tension in the glutes.
There's nothing to hold onto,
No need to grip.
Allow the earth to fully support you here.
Notice any tightness in the hips.
Can you bring your breath's awareness there?
Inhale,
Invite in a sense of ease and softening.
Exhale,
Relax.
Let go,
Release.
Coming down into the legs,
Just recognize how hard your legs work day in and day out to carry you.
Just let them be soothed here.
Inhale,
Ease.
Exhale,
Release.
Soften the quads,
The knees,
The calves,
Even the ankles.
Relax here.
Fully releasing all the tension from the legs.
And lastly,
Notice your feet.
Maybe you scrunch the toes,
Create some tightening.
Inhale,
And then slow exhale.
The toes are free.
Observe any lasting tension in the body.
Bring a soft focus there.
Envision a bright red light circling that area of your body,
Swirling around wherever that tension still remains.
As you breathe,
That red light starts to travel down the body,
Out the feet,
And into the earth.
Ground down,
Release,
Release,
Release.
Take about another 10 deep breaths here,
Scanning the body one more time,
Or just simply having some awareness of the breath.
Maybe repeating that mantra,
Ease,
Ease,
Release,
Release,
Release.
And start to invite a little awareness back into the body.
Take a few deep breaths.
Begin to make small movements.
Wiggle the fingers,
The toes.
Stretch the body long and start to open the eyes.
We'll take a deep inhale through the nose.
Easy exhale.
I hope you feel more at ease,
A little lighter in the body.
I hope you have a wonderful day or evening.
Enjoy.
