Hi there and welcome to this body scan guided meditation designed to be done in Shavasana,
I.
E.
Lying on the floor on your back.
So I invite you to settle into that position now,
Get as comfortable as you can,
Bring the body to stillness and close your eyes and start by taking a deep breath in through the nose filling the lungs and breathe out slowly through the nose or mouth,
Another deep breath in through the nose and a long slow exhalation and when you're ready deep breath in and a long slow exhalation and then allow your breath to return to a natural and comfortable breath and we'll now begin the body scan,
So direct all of your attention down to the feet,
Specifically the toes,
The big toes,
Both feet and all little toes,
Both feet and as you start to become aware of the toes imagine that that sensation of conscious awareness in the toes is like warm water rising,
Slowly rising up from the toes through the arches of the feet and into the heels and now let that awareness continue travelling up and into the ankles,
Both ankles and travelling up into the lower legs now,
That sensation of warm water rising up through the back of the calves,
Through the front of the shins,
Coming all the way up into the knees now,
Feel the knees filling with conscious awareness,
Kneecaps and back of the knees and it continues travelling up the legs into the thighs now,
Through the hamstrings and the back of the legs,
Through the quads in the front,
Awareness flowing up and into the hip joints now,
Aware of the pelvic floor,
The glutes and the pubic bone in the front of the body and that sensation of warm water rising continues into the abdomen,
The waist and the lower back,
Through the navel,
Up into the solar plexus in the middle of the back,
Continuing upward into the chest,
Heart and lungs,
Ribs and back,
Conscious awareness flowing up and into shoulders and then beginning to flow down into the arms,
Becoming aware of the upper arms,
Flowing through the biceps and triceps of the upper arms,
Into the elbow joints and continuing to flow down through the forearms,
Down towards the wrists,
Into the wrists,
Into the palms and the back of the hands,
Flowing into the thumbs and fingers,
All the way down to the fingertips and now shifting your attention to the neck,
Become aware of the front of the throat,
The sides and the back of the neck and feel that sensation of warm water rising,
Continuing up through the face,
Through the chin and jaw,
Jaw softening,
Relaxed,
Into the lips,
Lips softening,
Aware of the nose and the continual flow of the natural breath,
Aware of the closed eyes,
The ears and the back of the head,
Flowing up into the eyebrows,
Into the forehead and the consciousness moving into the crown at the very top of the head,
The whole body now filled with that sensation of warmth,
Conscious awareness,
Staying aware of and connected to your whole body now,
From the crown at the top of the head right down to the toes where we began,
Resting in that whole body awareness and now see if you can become aware of the entire left side of your body,
So the left half of the head and face,
Left arm and torso,
Left leg aware of the whole left side of your body and now do the same for the right,
Shifting your awareness to the entirety of the right side of the body,
Head and face,
Shoulder and arm,
Right torso,
Right leg aware of the whole right side of the body,
And become aware of the lower half of the body,
From the waist down,
Aware of the back side,
Thighs,
Lower legs and feet tuned in and connected to the lower half of the body,
From the waist down and now become aware of the upper half of the body,
From the waist up,
Torso,
Arms,
Neck and head,
Completely aware of the upper half of your body and then return to whole body awareness,
From the crown at the top of the head,
All the way through the whole body,
Down to the tips of the toes aware of and connected to the whole body as you rest here,
Connected to your body,
Observe the sensation of the breath flowing in and flowing out of the nostrils aware of the body and watching the breath,
Continuing to remain connected to and aware of the body,
Simply observing the breath and we'll now prepare to come to the end of this practice,
So you can take your attention out into the hands and feet and take a more deliberate breath in and out,
As you start wiggling your fingers and toes,
Gently restoring movement to the body some more deeper breaths in and out,
As you rotate wrists and ankles and then starting to stretch out through the arms and legs in any way that your body is asking for stretching out,
Another deep breath in and out and you can slowly open your eyes,
Aware of your room and surroundings thank you for the practice,
Have a wonderful rest of your day and if you wanted to support the channel,
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I'd love to know how it was for you and this was Rishi from Good Karma Meditations,
Thank you
