Healing Triangle Body Scan

Welcome! This body scan takes 20 minutes and will release tension in your body. Wherever you are carrying stress you will be able to easily follow along to this guided track and relax. There is a Sri Yantra healing technique included and any mental clutter of the mind will easily diminish with the healing triangle that is introduced in this meditation.

Allow yourself time to attract positive energy and, find deep relaxation, and spiritual growth.

Transcript

Welcome!

Today's meditation is going to be a body scan.

We're going to take 20 minutes together.

I invite you to come in and find a comfortable seat or perhaps a lying down position in a comfortable place.

When you feel ready,

I invite you to close your eyes.

You're starting to find a few bigger,

Noticeable inhales and exhales,

Just starting to notice what the breath feels like in the body and continuing to breathe your own inhalations and exhalations.

We're going to start by coming down and making an awareness of the right big toe,

Bringing all your focus down towards your right foot,

Paying close attention now to the right toe and the toe that sits next to it,

Middle toe,

Next toe,

All the way out to the baby pinky toe on the right foot.

From here,

Go ahead and trace a line all the way around.

After you've outlined your foot,

Come down towards the heel,

The arch,

Pads of that foot,

And then allow your body stand to move up over the toes and the top of the foot,

Allowing a circle to occur as you come closer towards your ankle,

Breathing and releasing any tension in that right foot,

And next,

Allowing our awareness to travel all the way down towards the left big toe.

As you come down,

Your mind's eye visualizing your left foot,

Take your awareness and scan the left toe,

The toe next to it,

Finding the middle toe,

The next toe,

And again,

The farthest toe away from the big toe,

And then tracing a line around the outer edge of your left foot,

Finding the heel,

The arch,

The pads of the left foot,

Move up over the toes towards the very top of your foot.

From here,

Allowing yourself to let go of any tension,

See if you can release it with the next three breaths,

Being perfectly still in your body,

Just noticing as you draw a line or a circle around the left ankle,

And then from here,

Bringing your awareness into the amount of space between both of your ankles,

Perhaps noticing places that are hot or cool,

Places that don't quite make contact with clothing,

Or the places that you put beneath them.

We're going to take a moment now to scan up both legs,

Finding the tops of the shins,

As you make your way up towards the kneecaps,

Being very slow,

Methodical,

Noticing,

Paying close attention to these areas in your body,

In the lower legs,

And then coming down and towards the belly of the calf muscles on both sides,

Just noticing here.

Again,

If there's any way you can take a breath or two and let go of any tension in these areas of the body.

Your in-breath will bring your focus back towards the tops of the knees.

From here,

Paying close attention to any tender spots,

As you start to move your body,

Scan towards the inner edges of both of your knees,

Maybe around towards the back of the knees,

And then the outer edges of the knees,

All the way back towards the top,

The upper portion of your knees.

See what you can do with your perfect stillness to take a breath or two.

On that exhale,

Releasing,

Letting go of something.

The next in-breath,

You'll come up towards the tops of the thighs,

Paying attention here to the space in between both of the legs,

Scanning up towards the hip bones and the groin.

As you make your way towards the top from here,

You'll connect with your body,

Scan moving around towards the outer edges of the thighs,

Towards the backs,

The hamstring muscles,

And the density of the upper bones.

Feel heavy here,

Allowing you to settle in.

Again,

Another breath,

Guiding yourself all the way up towards the lower part of your belly,

Lower hips,

Lower back.

With your breath,

Making a couple of circles here,

Moving around this space,

Just creating an awareness,

Noticing.

Tracing the circle all the way back towards the beginning,

Letting your breath build up in the lower belly and starting to scan this area of your body.

Move the body scan towards the outsides of the waist.

On an in-breath,

Let it grow up towards the rib cage,

The diaphragm wall,

Perhaps all the way up to the very center of your being.

On an exhale here,

Move around towards the lower back body,

Observing,

Scanning,

Paying close attention.

From the back body again,

Take an in-breath,

Moving all the way up towards the mid-center,

Finding your lungs,

Your heart,

Moving all the way up to the upper portion of your chest.

Take a few expansive breaths and let them rise all the way up into filling this place,

Scanning the back body so that it can soften down,

Melt back,

And release,

Let go of anything that it no longer needs to carry.

In your mind's eye,

Finding a bright gold light right above the right shoulder.

Imagine it here,

Swirling,

This big,

Bright light.

Finding this place right above the shoulder on the right side body,

Imagining it.

Start to move your body scan down over the right shoulder,

Past the muscle groups,

The elbow,

All the way down towards the forearm,

And then towards the wrists and the fingers,

The right side.

Taking a moment here,

Breathing in towards the right palm.

And on its exhale,

Again,

Letting it go.

Follow your next in-breath all the way up over the right wrist,

Up,

Up,

Over the elbow,

Up,

Up,

Up,

Over the right shoulder,

Back towards that very bright light,

That ball of gold light.

And then moving over now,

You notice that there's also a gold light above the left shoulder.

This gold light is hovering here,

The same distance,

The same place on the left side.

And then in your mind's eye,

Allowing your left shoulder to be scanned all the way down and over,

Past the elbow,

Into the left wrist,

The back of the left hand and fingertips.

And then perhaps another breath or two here,

Visualizing the palm of your left hand on its in-breath,

Scanning all the way back over the wrist,

Up,

Up,

Over the elbow,

Keep traveling all the way.

You'll make your way back towards the top.

That left shoulder right there,

You find that gold ball of energy,

Bright light.

So here,

The two balls of energy are hovering above the shoulders.

Let's find a way to come in towards the very front of the throat.

Imagine a circle moving around and scanning.

Let an exhale release out any tension in the neck or throat.

And then allowing your body scan to meet up towards the very back of the top of your spine,

Finding the hairline,

The nape of your neck,

Start to move your body scan up over your hair in the back of your head.

Come all the way up to the crown of your head.

And imagine right above the crown of your head,

Again,

A gold white light illuminating.

See if you can imagine a triangle appearing from the very crown of this gold light ball down in towards the ball above the right shoulder,

And over towards the left shoulder,

And then all the way back up towards the very crown of the head in towards the light.

Holding this visualization with three breaths for yourself.

And now from the very top,

The crown of your head,

Allow for this clearing energy to move down over,

Finding the banks right between the eyebrows,

The third eye.

Imagine this clear white light moving in,

Scanning,

Softening all the way,

Taking the lines and clearing them off of the forehead,

Over the heaviness of the eyes.

Perhaps scanning around the eyes,

Drawing these circles out wide enough so that you can find a way to scan your temples,

Letting clear light move over your temples.

The exhale,

Find your body scan as you move in and up around the jaw,

The cheeks,

The sides of the nose,

Just visualizing soft surrender.

Letting your body scan move down and around the lips with a gentle pause in between the upper and the lower lip,

Naturally let the tongue park.

Make contact with the roof of the mouth,

With the tip of the tongue.

From here,

We're slowly going to start to find little movements,

Gradually taking a bigger,

Deeper breath now in,

And then out the mouth,

Exhaling,

Starting to allow this movement to wiggle the fingers.

And the toes.

And whenever you're ready,

Preparing to let the light back in,

You'll slowly take a breath and gently open your eyes.

Thank you so much for practicing with me.

Have a wonderful rest of your day.

Reviews

Very nice, accessible and although I had trouble focusing (I’m having a bad migraine), I loved how it dived straight into feeling my toe and made me rediscover that there’s more of me than where my facial pain and migraines live - so that really opened things up for me. I did fall asleep at some point, but in this case, I think that’s a good thing. My migraine is still here but a little less severe, having had the chance to explore and release some tension, which turned into a short nap. Thank you for sharing this meditation and for keeping it lighthearted! It was just what I needed!