Hello and welcome to this meditation.
Today we'll be focusing on a body scan meditation.
We'll be pinpointing different parts of your physical body with the aim to help calm your mind,
Find peace,
Relax and to heal.
Before we begin the meditation I'd just like to remind you that here there is no judgment.
You're safe and you're loved.
So let's settle in and begin the meditation together.
Let's start by making yourself comfortable.
You could do this meditation sitting in a chair or cross-legged on the floor or lying down or lying on your bed.
Whatever you choose make sure that you feel comfortable and that you'll be comfortable for around 15 to 20 minutes or so.
If you're sitting make sure that your hands are resting gently in your lap or by your side and if you feel comfortable to do so gently close your eyes.
If you decide to keep your eyes open just allow your gaze to rest on the floor in no particular spot just wherever your eyes tend to gaze.
Now let's take some long slow deep breaths in just to relax our bodies a little.
We'll start by breathing in fully,
Feeling the air in our lungs,
Feel our bellies expanding and exhaling slowly and gently.
We'll do another breathing in through our nose and out through our mouths fully exhaling all of that air.
Another deep breath in and when we get to the top just holding it there for one second and exhaling letting go of any tension that we might be feeling in our bodies and one more deep breath in feeling our bellies expand and release release all of that air.
Now let your breath come back to its natural rhythm.
I want you just focus on my voice.
Begin to let go of any noises around you,
Any background noise that you can hear,
Noises outside,
Anything around you in your environment and begin to shift your attention from anything happening around you and outside to your inside self.
If you do find yourself distracted by sounds or other sensations that are happening around the room that's perfectly okay.
Just simply notice this and bring your focus back to your breathing.
Breathing in and out.
Now I'd like you to slowly bring your attention to your feet.
Notice any sensations of your feet whether they're touching the floor or if your heels are pressing into your bed or the floor.
Feel your toes against any material on them or the air on your toes.
You might imagine sending your next in-breath.
Breathing in and breathing all the way down to your feet.
Imagine that air traveling through your nostrils,
Through your lungs,
Your belly,
Traveling all the way down to your feet and to your toes and then back up again through your mouth or your nose.
Perhaps you don't feel any sensations in your toes at the moment and that's fine too.
When you're ready allow your feet to dissolve in your mind's eye and move your attention up to your ankles to your calves.
Observe any sensations or any tension here.
Allow your ankles and your calves to soften.
Again imagine you're breathing in through your nose and feeling the air travel all the way down to your ankles and your calves.
Sending this clarifying rejuvenating air all the way down to your legs and to your ankles.
If your mind begins to wander gently notice this without any judgment and bring your mind back to noticing any sensations or feelings.
Your calves and your ankles.
Now bring your attention up slightly to your knees.
Any tension,
Any sensations or feelings here.
Just focus on anything you might be feeling or might not be feeling.
Now let's breathe into our knees.
Taking that deep strong full breath in and sending all that air.
Imagine we're sending it to our knees.
Feeling grateful for our knees and what they're what they allow us to do.
Now we'll move up to our thighs to the tops of our legs.
Any feelings or sensations here.
If you notice any discomfort or pain or any stiffness at any point.
There's no need to judge this just simply notice it.
Observe how any sensations you're feeling at any point.
How they rise and they fall.
They shift and change moment to moment.
You may notice how no sensation is permanent.
Just observe and allow the sensations to be here in this present moment just as they are.
I'll do a couple more breaths into and out of our legs.
The tops of our legs.
Then on your next out breath allow the legs to dissolve from your mind and move your focus and attention to your lower back and your pelvis.
Allowing them to soften and release as you send your breath to these areas.
Breathing in and out.
Now moving your focus and attention to your lower back.
Moving it slightly up to your mid back and your upper back and just allow yourself to become curious about any sensations here.
You may find that you become aware of any sensations in the muscles in your back.
Any temperature differences or points of contact with maybe the chair that you're sitting in or your bed that you're lying in.
Or where your back is nice and straight from where you're sat on the floor.
And with each out breath allow yourself to let go of any tension that you're carrying in these areas in your body.
Let your back relax.
Now very gently shift your focus to your stomach.
Perhaps you notice the feeling of the clothing you're wearing.
Your belly rising and falling with each breath that you take.
If you have or you notice any thoughts or feelings about this area gently let these go without judgment and return to noticing any feelings of sensations that you're feeling here in the area of your belly.
As you continue to breathe bring your awareness to your chest and to your heart.
Just notice your heartbeat.
Observe how your chest rises and falls with every inhale and exhale that you take.
With every exhale let go of any judgments that may arise.
Let go of any tension that you're holding on to.
Allow this area to soften.
On your next out breath bring your focus to your hands and your arms.
You may feel a tingling sensation in your fingertips.
You may feel any air on your skin.
Is it warm or is it cold?
Or do you not feel any difference or any temperature at all?
Do you feel any sensation of your arms making contact or your hands making contact with your lap or the furniture around you that's holding you?
See if you can channel your breathing into and out of this area as though you are breathing into your hands and let any energy flow here and back out with your exhales.
Do you feel any differences between your left arm or your right arm?
There's no need to judge this.
Let's just simply notice any sensations.
Continue to breathe and shift your focus to your neck,
Your shoulders and your throat.
With our busy lives,
With our jobs,
We often hold a lot of tension in these areas.
You may feel some tightness,
Stiffness but with each in-breath send air and oxygen to these areas and with each out breath allow this tension to leave your body.
We're sending in new,
Rejuvenating air.
Allow your shoulders to fall away from your ears.
Allow your neck to feel tall.
With each out breath you may feel some tension rolling away from your shoulders.
Let these areas soften.
On your next exhale shift your focus and direct your attention to your scalp,
Your head and your face.
Observe all and any of the sensations occurring here.
Notice the temperature of the air as you breathe in through your nostrils.
Is it warm?
Is it cool?
Just take a little time to notice any feelings,
Any sensations and allow any tension to be released with each exhale.
And now let your attention expand out to your whole body,
Your entire body as a whole.
Bring your awareness to the very top of your head,
The crown of your head and visualize a bright white light moving from the top of your head and it flows gently through the whole of your body,
Warmly washing over your face,
Your shoulders,
Feeling a sense of calm as it passes,
Your arms,
Your hands,
Your sides,
Over your chest and your heart,
Your belly,
Your hips,
Your thighs,
Your knees,
Your shins,
Your calves,
Your heels and your feet,
All the way to your toes.
Now just imagine your whole body is basking in this beautiful warm white light.
It's radiant,
It's welcoming.
Just see your body here being washed over by this beautiful white light.
Imagine and visualize the feelings and sensations of your body being wrapped in this warm blanket of white light.
Now imagine the white light slowly,
Ever so slowly and gently moving all the way through your body and coming to your feet and then slowly it leaves.
You feel a sense of calm and relaxation and peace.
I'd like you to take a few more full deep breaths in here.
So one deep full inhale through the nose,
Feeling your belly rise and exhaling.
A second deep breath in and one final deep breath here.
Lovely.
And exhale.
Now let your breathing come back to its normal rhythm.
Remember that you can come back to this feeling of this energy,
This relaxation,
This peace and calm throughout the rest of your day.
I hope you take it throughout your day with you.
When you feel ready,
If you've had your eyes closed,
Slowly and gently open them wide and return your attention to the present moment.
You may wish to wiggle your fingers and your toes,
Have a little stretch here and before moving throughout for the rest of your day,
You may wish to consider setting an intention for the practice that you've just taken and building awareness,
How it will benefit everyone that you come into contact with today.
Thank you so much for taking the time for yourself and for meditating with me today.
I hope you have a lovely rest of your day.
