Welcome to our spring time body scan meditation.
This will hopefully help you cleanse your energy and it's perfect for honoring the beginning of spring or any time you feel like you need a fresh start.
We can harness spring's message any time of the year.
So find a quiet place,
Maybe in bed,
On your couch,
Your favorite chair,
Maybe in your car,
Or somewhere out in nature.
Take a moment to get comfortable making any adjustments you might need to with the pillows or the blankets.
Finding a comfortable settling position for your legs and your arms where you can fully relax.
Once you're there,
Take a few deep breaths in and out,
Letting your exhale be longer than your inhale.
Starting to drop into this space into relaxation.
Soften the muscles of your face in your eyebrows,
Your forehead,
Eyelids,
Cheeks.
Let the jaw relax and your tongue drop down from the roof of the mouth.
Letting your face relax more and more with each exhale.
Bringing some awareness to your shoulders and upper back.
Relaxing them.
Noticing the rise and fall of your lungs and ribs as you inhale and exhale.
Softening the muscles in your abdomen,
In your middle back.
Moving down to release your glutes and hips and lower back from any tension.
Breathing into this space and letting go with your exhale.
Relax your thighs,
Knees,
Calves,
Shins,
Ankles,
Feet,
And toes.
Let your arms get heavy.
Your arms,
Wrists,
Hands,
And fingers.
Let yourself get heavier.
Let yourself become more relaxed.
Letting the day go.
Giving yourself permission to be right here,
Right now.
Breathing out.
Back to your breath.
If your mind wanders,
That's okay.
Noticing if any parts of your body has tensed up again.
Maybe your shoulders,
Your face,
Hips,
Glutes.
Let it all go.
Picture yourself near some calm,
Tranquil,
Running water.
Maybe it's a babbling brook,
A small stream,
Or creek.
Maybe it's a waterfall or a fountain.
Maybe you're at the beach.
What does it sound like?
What color?
Where is the sun shining?
What are the details like?
Are there rocks?
Fish?
Take your gaze downward towards your feet and you notice that you're barefoot and you're loving what's under your feet.
It feels so good.
Is it sand?
Mud?
This landscape is beautiful and perfect to you.
The water sounds delightful and refreshing.
You might feel some mist or tiny water droplets bouncing onto your skin.
The weather is starting to warm up.
You'll look around and you're noticing signs of life and green emerging.
Maybe there's birds singing.
The sun feels warm but the breeze might feel a little chilly.
You're starting to come out of winter slumber and everything feels fresh and new again.
Spring is arriving.
You decide to cleanse your energy through this beautiful and sacred water in front of you.
Do you take handfuls of the water and brush it over your skin?
Do you dip your feet in the water?
Do you drink the water?
Maybe you dive right in ready to let go of all that no longer serves you.
Whatever your choice is,
It feels amazing to you.
The cool water is cleansing your skin,
Your energy,
Your thoughts.
Anything you're unnecessarily holding on to is washing away with each passing moment.
The water is giving you a sacred gift.
We always have the chance to start new again.
Feeling refreshed,
Feeling renewed,
You start to emerge from the water back onto dry land.
Looking up to face the sun,
You take five deep cleansing breaths.
How grateful you are for it.
And thank you for holding this space for you.
The wisdom of spring is always showing you that there's light and rebirth after the darkness.
There is never a wrong time to start over and start fresh.
You can always begin again.
Saying goodbye or see you later to your peaceful water landscape,
You start to bring yourself back to the space you're in now.
Taking some more super deep breaths,
Wiggling your toes and fingers,
Deepening your breath,
And opening your eyes whenever you feel ready.
