Welcome to this guided 61-point body scan meditation.
This is a meditation to find peace,
Inner stillness and divine relaxation.
Lie down comfortably so you can relax your body.
Place your hands by your side and have some space between your arms and the rest of your body.
Rest your palms facing up or down,
Whatever feels most easeful for you.
Close your eyes and allow your gaze to soften deeply,
Resting your eyes.
And take some slow,
Gentle,
Deep breaths.
Allow your feet to soften and roll outwards.
Relax your ankles,
Your hips,
Your shoulders and your neck.
Let your whole body become heavy and grounded.
Feeling supported and held by the earth beneath.
As we move through this body scan,
Try to sense each place in your body.
There is no need to redo anything or catch up if you drift away.
Simply find your way back to the present and sense each place as it is named.
Take three breaths here and with each exhale soften and relax your body.
1.
Bring your awareness to the space between your brows.
2.
Now sense your throat.
3.
Feel your right shoulder.
4.
Right elbow.
5.
Feel your right wrist.
6.
Sense the tip of your right thumb.
7.
Your right index finger.
8.
Your middle finger.
9.
The tip of your ring finger.
10.
The tip of your pinky finger.
11.
Feel your right wrist.
12.
Sense your right elbow.
13.
Feel your right shoulder.
14.
Connect with your throat.
15.
Feel your left shoulder.
16.
Left elbow.
17.
Feel your left wrist.
18.
Sense the tip of your left thumb.
19.
Your left index finger.
20.
Tip of your middle finger.
21.
Tip of your ring finger.
22.
Tip of your pinky finger.
23.
Feel your left wrist.
24.
Sense your left elbow.
25.
Left shoulder.
26.
Connect with your throat space.
27.
Bring your awareness to your heart space.
28.
Connect to your right breast.
29.
Connect back to your heart space.
30.
Connect to your left breast.
31.
Feel your heart center.
32.
Move your awareness to your mid-belly,
Above the navel,
Your solar plexus.
33.
Sense your navel.
34.
Feel your right hip.
35.
Right knee.
36.
Feel your right ankle.
37.
Right big toe.
38.
Tip of your second toe.
39.
Tip of your third toe.
40.
Tip of your fourth toe.
41.
Tip of your pinky toe.
42.
Sense your right ankle.
43.
Right knee.
44.
Right hip.
45.
Return back to your navel.
46.
Sense your left hip.
47.
Left knee.
48.
Left ankle.
49.
Feel your left big toe.
50.
Tip of your second toe.
51.
Tip of your third toe.
52.
Tip of your fourth toe.
53.
Tip of your pinky toe.
54.
Left ankle.
55.
Left knee.
56.
Left hip.
57.
Bring your awareness back to your navel centre.
58.
Feel your solar plexus in the middle of your belly.
59.
Sense your heart centre.
60.
Connect with your throat.
61.
Return to the space between your eyebrows.
From the centre of your eyebrows,
Expand your attention to wrap around your whole body in your own awareness.
From the crown of your head to the soles of your feet,
Whole body is connected.
Whole body is aware.
Whole body is whole.
Gently,
In your own time,
Start to invite some movement back into your body.
Opening the eyes and landing back into your space.
This meditation can be done whenever you feel to simply redirect the mind back into your body and inner subtle energies.
Thank you for meditating with me and have a beautiful day or evening ahead.
