Sound Meditation With A Guided Body Scan

Enjoy this guided sound meditation for body relaxation with a guided body scan. I recorded these sounds lakeside at night in Maine. The meditation guides you to become aware of your physical body as you deeply relax. I highly recommend a cozy spot and headphones for maximizing your experience.

Transcript

Hello and welcome to this guided sound meditation for deeply relaxing your physical body and mind.

Begin by finding a comfortable position where you will not be disturbed,

Either sitting or lying down.

Headphones are recommended but not necessary.

Let's begin.

If you feel safe to do so,

Close your eyes and take a long deep inhale through your nose and a slow steady exhale through your mouth.

Take notice of how you are feeling physically,

Emotionally.

Don't try to analyze or overthink it,

Just notice.

Begin noticing your eyebrows,

Your cheeks,

The roof of your mouth,

Your jaw,

Perhaps unclenching it or lowering your tongue from the roof of your mouth,

Allowing your head to relax just a bit more.

Notice your neck,

Your shoulders,

Your upper back.

Allow them to soften.

Notice your left arm,

Your right arm,

Perhaps even noting your fingertips,

Even giving them a wiggle.

Notice your chest,

Your abdomen,

Your hips,

Your lower back,

Your shoulders,

Your neck,

Your hips,

Your lower back,

Allowing them to melt.

Notice your left thigh,

Your right thigh,

Your knees,

Feeling thankful for their everyday support.

Notice your calves,

Your shins,

Your ankles,

Perhaps wiggling your toes to notice them too.

Feeling your entire body in whatever position you are in.

Imagine a warm golden light surrounding you.

Each breath draws in a bit more warm light,

Holding and nourishing you.

Inviting in a breath from the soles of your feet and drawing up,

Up,

Up your body to the top of your head,

Holding for a moment and slowly release through an open mouth.

Inhale again from the soles of your feet all the way up to the top of your head,

Holding the breath up and release.

Last one,

In from the soles of your feet and out.

Enjoy this moment of stillness.

So,

Allowing yourself to slowly return by wiggling those fingers and toes,

Inviting in any gentle stretches or movement to awaken your physical body.

Lastly,

When you feel ready and only when you feel ready,

You may open your eyes to go about your day or evening with relaxation.

Be well and thank you for meditating with me.

Reviews

Felt like I was at the lake sitting with my coffee in the morning. No one around just the sounds of nature. Thank you