Hello and thank you for joining me today for this guided body scan intended to help you find ease in your body.
Restore a lot of stress and tension in the body.
Especially if you have anxiety,
I find it often manifests in headaches,
Tight shoulders,
Clenching of the jaw or stomach or digestive issues.
By calming the body,
We send the signal to our mind that we're relaxed.
The mind will mirror the body.
This exercise is best done lying down,
But wherever you are today will work.
Let's begin.
Close your eyes and start to shift your focus inwards.
In a moment,
But not quite yet,
We'll begin with a few deeper than normal breaths.
Taking an inhale through the nose and an exhale slowly,
Slowly out the mouth.
Let's begin.
Inhaling through the nose,
Fill up your lungs with air and exhale a slow drawn out sigh out the mouth.
And again,
Inhale a quick breath in through the nose.
Exhale a soft sigh out the mouth.
And one more time,
Just like that.
Inhale like a balloon filling up with air.
Expand and exhale,
Sink deeper and deeper inside of yourself.
Allow the breath to settle into its natural rhythm.
Let your shoulders sink down.
Bring your awareness now to the top or the crown of your head.
We'll start to scan down the body.
Working your way through your forehead,
Feel your brow unfurl.
Feel your cheeks soften,
The space around your eyes relax.
Feel your jaw unclench.
With each exhale,
Sweeping any tension out of the body.
Moving your awareness down through your neck,
To your chest and your ribs.
Moving into the heart and the lungs.
Feel your breath here.
Going deeper and deeper.
Shift your awareness down into the belly.
Feel your breath here.
Notice if you're tensing your belly or holding on to anything here.
And fully release it on your next exhale.
Give yourself permission to relax.
Now sending breath down into the pelvis,
Into the legs and the thighs,
Into the feet and finally into your toes.
And now feel your body as a whole,
All of its edges.
You might imagine that you're surrounded by an orb of energy or perhaps being supported on a cloud.
Wherever you are,
Feel yourself safe,
Warm and fully relaxed.
Whenever your mind wanders,
And it will,
See if you can just come back into your body.
Feeling all of its borders,
All of its edges,
Completely supported and totally at ease.
And we'll start to transition out of the meditation.
Getting back up through the layers,
Deepening your breath,
Expanding your awareness,
Picking up different sounds around you.
Maybe wiggling the fingers and toes.
Bring your awareness now to the space behind your eyes.
And with a few soft blinks,
Opening up your eyes,
Letting the world come back to you.
Thank you so much for joining me today.
I'll see you back here next time for our next meditation together.
