Body Scan: Cool Moonlight
Come and find peace, tranquility, and serenity as you sit by the lakeside and take in the soothing sounds of a beautiful summer's night. Embark on a guided meditation experience that combines the healing power of the moon with a body scan practice, allowing you to delve deep into your innermost being and bring out the calmness within. Best enjoyed with headphones, I hope you enjoy it!
Transcript
I'm going to guide you through a 15-minute body scan.
You can do this practice laying down,
Seated,
Or you could even try it standing up.
To begin,
I'd just like you to close your eyes and maybe shift your body weight from right to left a few times.
I'd like to start today by asking you to internally greet yourself.
Just listen for the echo of your voice inside of your own head as you say,
Hello,
Hello,
Hello.
And as you settle,
Just know that your only goal is to follow along my directions.
Whatever you witness or experience is the right thing for you today.
So imagine the moonlight is shining on your big right toe.
See if you can use the moonlight to focus all the way into the nail bed.
Follow the light past the nail now and into the flesh.
Move your attention to where the outer edge of the skin meets the air of the room.
And the moonlight moves slowly like a spotlight now and just follow it as it outlines your toes from left to right,
From big toe,
Second toe,
Third toe,
Fourth toe,
And baby toe.
Feel into the tiny knuckle of the right baby toe and watch as the moonlight moves down the outer edge of the right side of your foot and land your awareness into the thick skin of the right heel.
And feel into the right heel.
What sensations are there for you?
Start moving your focus up from the heel along the sole of your foot,
Up to where the toes begin.
Like your foot is filling with cool water,
Move up the sole of the foot slowly all the way up to the base of the toes and slowly back down.
The water empties completely.
And again,
The cool water pours in.
Just watch it as it fills from the heel all the way up to the base of the toes.
Float your attention now to the top of the right foot.
Slowly move along all the delicate bones and tendons that stretch from the edge of the toes all the way back to the ankle.
And wrap your attention around the ankle now and allow it to circle the ankle over and over.
The moonlight is shining on your left big toe now.
See if you can use the light to focus all the way into the nail bed.
And follow the moonlight past the nail now and into the flesh.
Move your attention to where the outer edge of the skin meets the air in the room.
The moonlight moves slowly like a spotlight now and just follow it as it outlines your toes from left to right.
From big toe to second toe.
Third toe.
Fourth toe and baby toe.
Feel into the tiny knuckle of the left baby toe and watch as the moonlight moves down the outer edge of the left side of your foot.
And land your awareness into the thick skin of the left heel.
Feel into the left heel.
What sensations are there for you?
Start moving your focus up from the base of the heel along the sole of your foot up to the beginning of the toes.
Like your foot is filling with cool water,
Move up the sole of the foot slowly all the way up to the base of the toes.
And slowly back down the water empties.
And again the cool water pours in.
Watch as it fills from the heel all the way up to the base of the toes.
And float your attention now to the top of the left foot.
Carefully move along all the delicate bones and tendons that stretch from the edge of the toes back to the ankle.
Wrap your attention around the ankle now and allow it to circle the ankle over and over.
Become aware of the moonlight shining on your right calf.
The back of the right knee,
The large muscles at the back of the right thigh.
And bring the cool moonlight into the back of the thigh and through to the front,
Moving through the flesh and the bone.
And allow the light to emerge and land in the large muscles of the right thigh.
And become aware of the moonlight shining on your left calf.
The back of the left knee,
The large muscles at the back of the left thigh.
Bring the cool moonlight into the back of the left thigh and through to the front,
Moving through the flesh and the bone.
And allow the light to emerge and land in the large muscles of the left thigh.
Move your attention to the pace of my voice.
Right foot,
Left foot.
Right big toe,
Second toe,
Third toe,
Fourth toe,
Baby toe.
Left big toe,
Second toe,
Third toe,
Fourth toe,
Baby toe.
Right lower leg,
Left lower leg.
Right knee,
Left knee.
Right thigh,
Left thigh.
Both thighs together.
Both thighs together.
Both knees.
Both lower legs.
Both heels.
Both feet.
Both legs together.
Feel into the bottom of your feet and imagine cool water filling all the spaces between your feet and the top of your thighs.
And bring your attention now into the hips.
Feel the cool water filling into the right hip and swishing over to the left hip.
And move the water back and forth a few times.
Let the water be pulled by gravity down to your backside into the flesh of your bottom.
And just feel into how the flesh of your bottom fans out and distributes your weight perfectly to protect your spine.
Invite the cool moonlight into the base of the spine now and place your attention on both the right and left side of the spinal cord.
And like water that flows within the banks of the river,
Move your attention upwards,
Vertebrae by vertebrae,
Until you land where the neck meets the head.
And back down to the base of the spine,
Now bring the glow of the cool moonlight up the side body,
Along the torso,
Up to the ribcage.
Pause and place your attention into the delicate skin of the side body.
Notice where the body ends and where the air in the room begins.
Float back up to the neck and the base of the head.
Place your attention into the shoulders now and imagine fresh mountain water cascading slowly down your right shoulder,
Over the bicep,
The triceps,
Pooling into the right elbow.
And the water continues to flow down the lower right arm,
Swirling around the wrist and gently landing in the right palm.
Bring your attention to the right hand thumb,
Focus all the way into the nail bed.
And watch the moonlight move like a spotlight over the outer edges of your thumb,
Where the skin meets the room.
And move the spotlight to the right into the pointer finger,
Middle finger,
Ring finger,
And pinky finger.
Feel all the fingers of the right hand together.
And float back up now to the neck and the base of the head.
Place your attention into the shoulders now and imagine fresh mountain water cascading slowly down your left shoulder,
Over the bicep,
The triceps,
Pooling into the right elbow.
And the water continues to flow down the lower left arm,
Swirling around the wrist and gently landing in the left palm.
And bring your attention to the left hand thumb,
Focusing all the way into the nail bed.
And watch the moonlight move like a spotlight over the outer edge of your thumb,
Over to the pointer finger,
Middle finger,
Ring finger,
And pinky finger.
Feel all the fingers of the left hand together.
The moonlight shines down the back of your head now in the space where the skull rests on the neck.
Just sense how naturally the neck cradles and supports your head.
Move your attention slowly down the left and the right sides of the jaw towards your chin,
Feeling into any tension.
And in your mind,
Repeat,
Release,
Release,
Release.
Relax the teeth.
Sense the squishiness of the tongue.
And feel the moonlight now on the whole face.
Feel it like a refreshing shower from the top of your hairline,
Down the forehead,
Over the eyebrows.
Just feel the water slowly move down your cheeks and let it pool at the outer edges of your chin.
Bring the moonlight now into the caves of the inner ears,
Illuminating the inside of the skull.
Feel the right side of your brain and the left side of your brain and the front interior of the skull and the back interior of the skull.
The moonlight shines through your eye sockets,
Down through your nostrils,
And lands in the mouth.
Feel into the juice of your lips,
The corners of your mouth,
Your right cheek,
Left cheek,
The bridge of your nose,
Right eyebrow,
Left eyebrow.
See if you can feel into each individual hair that makes up your eyebrows.
Feel the whole forehead and the whole face and the whole face.
The moonlight now shines upon you from the top of your head down all the way to the bottom of your feet.
Feel the whole body now.
Feel the whole body.
And we close this practice the way we began,
By greeting ourselves with our internal voice.
Listen for the echo of your voice as you say in your mind now,
Hello,
Hello,
Hello.
Take a nice deep breath and when you're ready,
Slowly blink your eyes open.
Thank you for joining me today.
