Body Scan With Light (Guided Visualization)

Slow down and settle your nervous system with this body scan, a 17-minute guided visuazliation designed to help soften your body and help dissolve tension. You are invited to experience this practice either in a seated position or lying down.

Transcript

Hello and welcome.

My name is Tai and I'm so grateful that you've chosen to slow down with me.

We are going to be doing a guided visualization together so I invite you to find a nice comfortable place where you can either be seated or you can lie down your choice.

And remember that you always have choice to keep your eyes open if you prefer or if you'd like perhaps you find a spot to look at on the floor or an object and soften your gaze.

Or if it feels comfortable for you I invite you to close your eyes as we begin to settle in together.

I invite you to take a breath with me.

We'll take a collective breath together with a closed mouth.

I invite you to inhale through your nose.

Exhale through your nose or mouth your choice.

Breathing in through your nose.

Breathing out through your nose or mouth.

Let's do that one more time together please.

Breathing in through your nose.

Breathing out through your nose or mouth your choice.

And allow your breath to come back to its natural rhythm.

As your body begins to settle in wherever you are perhaps you're seated on the chair on the floor on a sofa or on your bed.

You may even be lying down.

You choose what position feels most comfortable for you as our bodies begin to settle in right where we are.

Allowing your breath to be at its natural rhythm moving your body's way.

I invite you to imagine a beautiful soft globe of light directly above your head at your crown.

This light is any color that you choose.

Once again your breath is at its own natural rhythm.

Your body's way,

Your body's pace and as you breathe at your own natural rhythm imagine that with every breath you are breathing in softness into your body.

With this beautiful globe of light at the crown of your head imagine it beginning to move down through your forehead and brows.

Imagine your forehead and brows beginning to soften.

If your brow is furrowed with every breath imagine bringing in softness.

Allowing this beautiful soft light to pass through your forehead and brow down through your nose cheeks and jaw.

For some of us we may not realize that we are clenching our teeth or clenching our jaw as this light passes through our face and we bring in softness.

Allowing our lips to part,

Mouth to hang slightly open,

Sensing your tongue resting heavy on your lower palate,

Softening your cheeks and jaw,

Sensing softness through your face and ears.

As you continue to breathe at your body's own natural rhythm imagine this light beginning to move through your neck,

Through your clavicle and chest and shoulders and upper back.

And for many of us these are areas where we tend to hold tension and so with every breath imagine bringing in softness with your breath and with the light through your neck,

Clavicle,

Shoulders,

Chest and upper back.

Imagine gravity gently moving your shoulders away from your ears,

Softening your shoulders,

Neck,

Chest,

Upper back.

During this process if you find that your mind begins to wander please know that you're not doing anything wrong.

You have a big beautiful brain.

That's what it was meant to do was think and so if you find that you begin to think of other thoughts or sensations or feelings gently bring your awareness back to this soft light moving through your neck,

Clavicle,

Chest,

Shoulders and upper back as these parts of your body begin to soften.

Imagine this light moving through your chest slowly down through your belly moving from your upper back down through your mid back and lower back as this soft light is moving through your back.

Imagine the light in your breath aligning your spine.

Breathing in softness.

Imagining the light dissolving any tension in your mid back or lower back or a belly.

Taking a moment to pause and notice any sensations or feelings that may be coming up particularly in our torso.

Our body gives us a lot of information if we simply slow down and pay attention as we notice our bellies,

Our mid back and our lower back inviting in softness.

Continuing to breathe at our body's own pace,

Your body's way.

Imagine the soft light moving through our arms,

Upper arms,

Biceps,

Triceps.

The light moving through our elbows and forearms.

The light moving through our wrists and hands and fingers softening our arms and our hands.

Dissolving any tension that we may sense as the light passes through our arms.

Sensing a heaviness as our arms rest at our sides.

Breathing in softness.

Imagine the light passing through our bottoms,

Softening our upper legs,

Our thighs and our hamstrings.

Understanding that some of the largest muscles in our bodies reside in our upper legs.

Breathing in softness allowing the light to dissolve tension and leave softness.

As the light moves through our knees,

Our shins,

Our calves,

Dissolving tension,

Bringing softness,

Sensing the light passing through our ankles,

Down to our feet and toes.

Inviting in the softness into our feet and toes.

Basking in the softness of this light permeating our entire bodies.

Starting at the crown of our head,

Moving through our face,

Passing through our neck and shoulders and chest.

The light moving down through our bellies and backs.

The light bringing softness to our arms and hands.

Light softening our legs,

Upper legs,

Down through our knees,

Shins,

Calves,

Down to the feet.

So imagine your body ensconced in softness.

So bask in this feeling of softness.

Sense any tension dissolving.

I'm going to turn my voice off for a few moments as you sit in the softness of this light.

I now invite you to slowly bring movement back into your body.

Gently wiggling your fingers and your toes,

Pointing and flexing your feet,

Circling your wrists and ankles and then taking any last stretches that your body may need.

Coming back into the space if you happen to be lying down,

I invite you to slowly make your way to a seated position.

And we'll take a few collective breaths together as we close.

With a closed mouth I invite you to inhale through your nose.

Exhale through your nose or a mouth.

Inhaling through your nose.

Exhaling through your nose or mouth.

Last breath together,

Breathing in through your nose,

Breathing out through your mouth,

Allowing your breath to come back to its natural rhythm.

As you take a moment to notice how you may be feeling after this practice physically,

Mentally or emotionally without placing a value judgment of good or bad.

Simply allowing space for how you are feeling to just be.

Thank you for joining me today.

Please remember that you are worth slowing down for.

I wish you well.

Peace.