Welcome beautiful soul.
In today's body scan meditation,
You will connect with your body.
You will shift your awareness to different areas of your body and together with your breath,
Activate your ventral vagus nerve.
This helps you cultivate presence,
Body awareness and a sense of inner calm.
To begin.
Find a quiet place where you can be undisturbed for the next 5 to 10 minutes.
Lie down on your back in Shavasana.
And make yourself really comfortable.
Make sure you are warm and let your feet gently fall to the side,
Palms facing up.
With your next deep inhale.
Gently close your eyes.
Take another deep breath in through your nose.
And slowly out through the nose.
And once again,
Deep breath in.
And out Feel the areas of your body that make contact with the ground.
Feel how the ground supports your weight,
How it holds you.
Imagine that with every deep breath,
Your body becomes heavier,
Sinking even deeper.
Here you do not need to achieve anything or accomplish anything.
You are simply allowed to be.
In the here and now.
With your next inhale.
Bring your attention to the crown of your head.
Your forehead.
Your temples.
Eyebrows eyes.
Nose.
Cheekbones.
Mao.
Go.
Chin.
Now let your attention travel down over your throat.
The collarbones.
Your shoulders.
Feel your upper arms.
Elbows.
For lunch.
Wrists.
The backs of your hands.
The palms of your hands.
Fingers.
And fingertips.
Now imagine that you're slowly breathing in from your fingertips up through your arms all the way to your shoulders and then slowly breathing out from your shoulders back down through your arms to your fingertips.
Repeat this exercise a few more times in your own rhythm.
With your next inhale.
Bring your breath all the way up to your chest.
Feel how it rises on the inhale.
And gently falls with the exhale.
Feel your upper abdomen.
Your lower abdomen.
Your glory.
Your pelvic floor.
Feel the contact between your hips and the ground.
Feel your thighs.
Your knees your shins.
Ankles.
The tops of your feet.
And your toes.
Feel the soles of your feet.
Your heels.
Carves.
The backs of your knees.
The backs of your thighs.
Recruits.
Feel your lower back.
Your middle back.
Your upper back and shoulder blades.
Feel your entire spine.
Feel your neck.
The back of your head.
Now feel your whole body.
All at once.
Imagine that with your next deep inhale,
You breathe in from your toes all the way up to the top of your head.
And then exhale.
From your head.
All the way back down through your toes.
Feel your entire body breathing.
Continue breathing in this rhythm for a little while longer.
At your own pace.
With your next deep inhale.
Feel the heaviness of your body drawing you gently to the ground.
And the stability and steadiness of the Earth meeting you there.
Supporting you.
Take one final deep breath in through your nose.
And slowly out through your nose.
And when you are ready.
Slowly open your eyes
