Hello,
My name's Francesca,
Or Fran,
And I am a meditation and yoga teacher based in the UK,
If the accent didn't already give that away.
Today we're going to focus on a body scan guided meditation,
Which will take us from the very tops of our head and gently scan through our bodies by bringing our attention and our focus to different body parts of ours,
And that will really help calm,
Re-ground us,
Re-focus us.
It's a lovely way to feel a little bit more relaxed as we're focusing on the present and really focusing on each of those body parts that I will bring our attention to throughout the meditation.
I hope at the end of this it will feel a lot more peaceful for you,
Any kind of sharp edges feel a little bit more softened,
Or perhaps if you've been feeling any tightness or any tension anywhere in your body,
This will feel a little bit more soft and loose for you.
So,
I'd love for you to get into a nice comfortable position,
You may wish to be seated like I am in my desk chair today,
Or perhaps you would like to be lying down on your yoga or Pilates mat,
Or perhaps you're getting nice and cosy in bed.
And when you are in your nice comfortable position,
If it feels safe and comfortable for you,
I'd like you to gently close your eyes,
Or perhaps you'd like to soften your gaze to an object in the room,
Or perhaps a space up above you if you're lying down.
And when you're in your nice comfortable position,
With your eyes closed,
Or your gaze softened,
I'd like for you to just notice your breath,
Not changing it in any way at the moment but just noticing it,
Bringing your attention to it.
Now I'd like for us to do three rounds of a deeply cleansing breath,
And what we'll do is we'll inhale through our noses,
When we reach the top of our inhale we'll pause for a second,
And then we'll exhale through our mouths,
But with an audible sigh,
Like you're letting go of any built up tension that you might be holding onto.
So for our first breath together,
A gentle but deep breath in through your nose,
Holding when you reach the top,
And exhaling with a sigh.
A second breath just like that one,
So in through your nose,
Pausing at the top,
And sighing it all out.
Last one of these,
Gentle breath in through your nose,
Then just letting your breath come back to its natural rhythm,
I'd like for you to bring your focus and attention to the very top of your head,
Right at the crown of your head,
And almost imagine a beautiful golden light just starting here,
A small orb just at the crown of your head,
It feels very calming and very peaceful,
It feels protective,
You feel relaxed,
And this gentle light starts to move down your body,
From the very top of your head,
It gently and softly moves down your forehead,
Down to your eyes,
If you have your eyes closed,
Just make sure that they're gently closed,
No squeezing them shut.
This light,
It moves further on,
Past your nose,
Into your jaw,
And allow your jaw to soften,
Bring your tongue away from the roof of your mouth,
Letting go of any tension that you might be feeling in your jaw,
And as this golden light reaches your jaw,
It starts moving down your neck,
You can feel that every part it's touched so far feels a little bit more softer,
A little bit more relaxed,
It's moving down your neck,
Into your shoulders,
And as it does so,
Let gravity do its job,
Let your shoulders come away from your ears,
If you're lying down,
Allow the ground to take the weight of your shoulders,
Let them become heavy,
This golden light,
It moves down into your chest,
And the tops of your arms,
Moving down to your forearms,
Your belly,
Allow your belly to become soft,
And not holding onto any breath,
Moving into your hands,
And your fingers,
Your fingertips,
Allow your hands to become soft,
Not gripping onto anything,
I often find that having my hands relaxed,
And my palms facing towards the sky,
Always helps me to further relax them,
And this light,
It moves further down,
All down your back,
Into your hips,
Till it reaches the tops of your legs,
To your knees,
To your lower legs,
Allowing your legs to become heavy,
No squeezing of any muscles,
Allowing them to become soft,
Allowing the light to move into your feet,
And your toes,
If you're lying down,
Just allow your legs and your feet to fall how they want to,
Notice now that your whole body is being bathed in this beautiful golden light,
You feel safe,
And protected by this light,
And while you are here,
There is nothing else that you need to do,
Nowhere else that you need to be,
There's no one else that you need to be,
All you need to do right now,
Is to be you,
And to be here,
Take notice of any sensations,
Any changes,
Any feelings,
We don't need to change these,
And there's no forcing of anything,
But we are just noticing,
We understand and we're taking awareness of it,
Notice if this golden light and this body scan has changed anything about any sensations,
How you may be feeling,
Maybe you feel the same,
Maybe you feel a little more peaceful,
A little more at ease,
Just bringing your attention and focus back to your breath,
We'll do one more of those cleansing breaths,
Ending with a sigh together,
When you're ready,
A deep but gentle breath in through your nose,
Pausing at the top,
And exhaling with a sigh,
Bringing your breath back to its natural rhythm,
Back to the room and the surroundings that you're in,
And keeping your eyes still closed or your gaze still softened,
Just let you to bring back some gentle movement to your body,
Maybe wiggling your fingers and toes,
Maybe gently moving your head side to side for that gentle neck stretch,
Take any movement that feels good for you right now,
And completely in your own time,
Whenever feels best for you,
There's no rush,
If you've had your eyes closed,
Gently like to flutter open your eyelids,
Or if you've had your gaze softened,
Just bringing your awareness back to the room,
Just taking that moment to notice any changes,
Maybe in the way that you're feeling,
Or the way that your body feels,
And if you're able,
When you go back to your day,
And you rejoin your day,
If you're able to rejoin it slowly and gently,
Following this body scan,
That would be lovely.
And I'd like to thank you so much for meditating with me today,
And congratulations on your completing our body scan together,
I do hope that it was beneficial for you,
And helpful,
And that you may feel a little bit more calm,
And a little more at ease.
Thank you so much,
And I hope to see you soon on Insight Timer,
Whether that's a video,
One of my audio tracks,
Or perhaps join me for a live.
Thank you so much,
And have a lovely rest of your day or evening,
Wherever you are in the world.
