Deep Body Scan Meditation For Healing

In this meditation, we go through three phases of body scan meditation: relaxation, energy clearing, and filling the body with healing, sacred energy. This meditation is a great one for deep meditation, healing, relaxation, or even preparation for sleep.

Transcript

Welcome to meditation.

For this meditation,

You want to make your body extra comfortable.

Wherever you're sitting,

Make sure that you have plenty of support so that you can sit up relatively effortlessly.

If you want to have your legs crossed,

Then cross them,

But it's also fine to sit with your feet down flat on the floor,

Whatever feels the best and easiest.

When you're settled into your seat,

Close your eyes.

With your eyes closed,

Take a moment to let yourself fully arrive in your seat.

And really feel the seat underneath you,

Whatever it is that you're sitting on.

If you're leaning up against the back of a chair or some other support,

Feel that support.

If you're sitting on a chair,

Feel the chair.

If you're sitting on the floor,

Feel the floor.

And feel the way that you are supported.

Maybe you're sitting on the ground and supported by the earth.

Whatever the case may be,

Let your weight be held completely.

Take a moment to drop your attention down through your body and connect directly,

Energetically to that support.

For this meditation,

We're going to use the body as the container.

The body is almost always the container when we meditate.

In this particular meditation,

We're really going to give ourselves to that.

So,

However you're sitting,

Feel your whole body,

From the top of your head down to the soles of your feet.

Just notice the position you're sitting in.

Notice the condition of your body,

If you're feeling tired or energized,

Whatever the case may be.

Just notice it.

And at this stage,

Just breathe into the whole body.

Then we're going to start systematically focusing on different parts of the body.

And when we do this,

I want you to see if you can feel it from the inside.

Start at the top with your head and your face.

Feel the head,

Feel the face,

And deeply relax all of it.

You can relax the muscles of your face that smile or frown.

You can relax your jaw and your tongue.

You can see if you can breathe and relax the subtle muscles all around your face and head,

The muscles that connect your head to your neck.

Let your head just easily float on the top of your neck.

Feel your breath.

Relax your neck.

Relax your throat.

You can swallow.

Relax all of those muscles that you use to swallow.

Relax the back of your neck.

Relax your shoulders,

Those muscles that connect your shoulders and your back with your neck.

Relax your arms from the center of your chest out through the shoulders,

The armpits,

The upper arms,

All the way down your forearms,

Your hands,

Your fingers.

Relax your thumbs.

Breath by breath,

See how much you can let go.

Relax all of your arms and your hands.

Feel your breath.

Relax your belly.

Deeply relax your belly.

There are layers of the belly that we hold on to.

Relax your lower back.

Feel your breath and imagine your breath moving down into your hips and your pelvis.

Relax your hips.

Relax your pelvis,

The front and the back of it,

All the way down through your sitting bones,

Your hip sockets.

Keep breathing and releasing down through your pelvic organs,

Your sex organs.

Breathe down through your thighs.

Relax your thighs.

Relax your knees.

Imagine the breath flowing down through the knees into the lower leg,

All the way down to the soles of your feet.

See if you can relax your feet.

This physical relaxation is the first stage,

And often this is very important.

You can keep scanning from the top to the bottom and seeing what you can relax a little more.

You'll find that the body has layers.

And even if you are able to relax one layer on the outside,

There are deeper layers that need to let go,

That need to receive the breath,

That are able to soften.

In this next stage,

We're going to scan through the body again.

And we're going to breathe freely and imagine the energy of the breath clearing away energies that we don't want,

We don't need,

Or energies that in some way are holding us back or holding us down.

We hold all kinds of energies in our body.

So let your breath flow and imagine the energy of your breath coming up into your head and into your face and just clearing away.

You can imagine breathing in and the in-breath comes in and scoops up energy that you don't need,

You don't want,

And you just breathe it out,

Getting a little bit emptier with every breath.

Deep in the muscles of your face,

Deep in your eyes and your ears and your tongue and your nose.

You might find that there's a sigh or an audible exhale that wants to come.

Breathe into your brain,

Even.

You can imagine the energy moving into your brain and just soothing it,

Relaxing it,

Clearing it out,

Any unwanted energies.

Move down into your neck and your throat.

Same thing here.

The breath flows and you imagine the energy moving into your neck and your throat,

Scooping up unwanted energy and just breathing it out.

Sometimes it can feel good to do an exhale through your mouth here.

At any time,

You can try that.

Breathe into your shoulders and your arms now.

We use our arms and our hands for so many things,

And I find that the arms can hold a lot of energy.

See how your arms are.

See if you can breathe into your arms and breathe out any unwanted energy.

All the way into your hands.

Let the energy flow into your hands,

Even into the insides of your fingers and scoop up anything that you don't want and breathe it out again.

Breathe into your upper chest and your upper back.

Especially your upper back,

Where it connects to your neck,

Can become very tense physically,

But it becomes tense physically because it's tense energetically.

See if you can breathe into your upper back and release some of that unwanted energy from there.

Breathe into your chest.

Breathe all around your heart.

All around your physical heart.

And if you experience an energetic heart,

A heart chakra,

You can breathe into that too and just release.

Breathe out any unwanted energy from your whole heart space,

Your whole chest.

Keep your breath flowing down to the lungs and the diaphragm,

Down into the belly,

All the way down from your upper back,

Down to your lower back.

Lots of energy held in the belly.

Keep softening it physically,

But also breathe into it and see if there's any energy there that you can release,

That you can let go.

Any unwanted energies that you can breathe out.

At any point,

Sounds can come,

Audible exhalations,

Mouth exhalations.

We're just releasing here.

Only you know what you need to let go of.

Because you're in there feeling it.

Breath by breath.

As we move down from the lower back and the belly,

Down through the sacrum and the hips into the pelvis,

This too can be an area of energetic holding.

See if you can feel what you're holding there.

The energies that maybe feel trapped in your pelvis.

Breathe in,

Scoop it up,

Breathe out and release it.

Breathe down into your legs,

Your thick upper legs and your buttocks.

Breathe out any unwanted energies down through your legs,

Down towards your knees.

You can feel your legs hold energy all the way through your knees,

Down your lower legs,

Down into your ankles and your feet.

Ankles and your feet hold a lot of energy.

They hold your physical weight as you walk around.

They connect to the earth.

They are what we use to move through this world.

And as a result,

They hold a lot,

They carry a lot.

So really give them a lot of attention.

Breathe into your lower legs,

Breathe into your ankles,

Breathe into your feet and breathe out any unwanted energy.

Breathe all the way down the soles of your feet,

The tips of your toes.

After you've completed the whole body in this way,

Take some breaths that are sweeping all the way through your body,

Just seeing if there's anything left that you need to discard,

Anything else that you want to breathe out before we go to the next stage.

In the next stage,

Now that we have cleared out some of the unwanted energy,

We're going to focus on installing helpful energy,

Energy that we want.

You can imagine pulling in benevolent,

Blessed,

Warm,

Healing energy,

Sacred power.

From the universe,

You can imagine calling in energy from your higher power,

However you experience that higher power,

That divine beloved,

The power of grace.

And as you call it in the same way that we use the breath,

We're going to use our breathing to install this energy in our body,

Starting in the head and the face.

You might want to visualize this energy as a warm,

Benevolent light.

Maybe it's a feeling.

You have to see what feels most resonant for you.

I like to imagine golden light filling me,

Breathing it into my head and my face.

You can try that.

You can try breathing in this benevolent energy deep into your brain,

Softening everything into your neck,

Into your throat.

Deep into the emptiness that you created.

You can imagine breathing in and exhaling the energy through your shoulders and your arms.

You can imagine calling in that sweet,

Benevolent,

Blessing energy all the way through your arms,

Down into your hands,

Like your hands from the inside are filling up with this power,

Like your hands could radiate the power and heal.

Breathe into your upper chest and your upper back and let that whole space fill with this energy.

Feel the space that you created in your chest around your heart and fill your heart with this benevolent power,

This healing light,

However you are relating to it.

Feel it and allow it to fill your whole torso,

Down through your belly,

In the front and the back,

Down through your deep belly and your lower back.

And your pelvis.

It's letting this warm energy completely fill you all the way down through your sex organs and your hips,

Down through your thighs,

Letting the energy fill your legs from the inside,

Slowly,

Slowly down with every breath,

Down through your thighs to your knees,

Down through your knees to your lower legs,

Down all the way through your ankles,

Through your feet,

Down to the tips of your toes.

The whole body now,

From the top of your head to the tips of your toes,

Just filled with this benevolent energy.

It's so good.

It's so free.

It's so healing.

It's so warm.

You can scan through from the top to the bottom,

And keep using your breath to call in this power.

See if you left any part unblessed,

Unfilled with this energy.

You might find that there's still some unwanted energy in there,

But it's revealed by the benevolent energy.

That's how it works sometimes.

It's fine.

You just breathe into it and let it go and let it be replaced.

You just keep calling it in.

Keep filling yourself to the point where it feels like your body is so full that that energy is going to radiate through your skin,

Radiate out through your clothing,

Out into the room,

Out into the space where you're meditating.

Wherever that is,

You can imagine now that energy glowing,

Your whole body glowing and illuminating the space where you are.

Any unwanted energies that arise,

You just breathe into them and let them go.

Breathe this warm,

Benevolent,

Grace,

Sacred,

Healing energy.

Sit in this as long as you want to.

Steep yourself in this energy.

Let yourself be blessed and warmed and softened in it.

Then when that feels complete,

You can start to deepen your breathing once again.

Let your body move however it wants to again.

And then when you're ready,

Open your eyes.

Reviews

This was by far the most powerful body scan I have ever done. Thank you for guiding me. Namaste.