Body Scan With Light

This guided meditation guides you through a stress-relieving and relaxing body scan. Imagine light entering through your body and covering you from head to toe; you will experience peace and calm.

A 10-minute break can make all the difference in your day.

Transcript

Let's get started. Lie down on your back or find a comfortable seat. Close your eyes. Place your hands where they fall comfortably and naturally. Let your body relax and let go of the day so far. You are in control of this moment. You've chosen this moment for yourself. Take a deep breath through your nose. Hold for a moment and exhale deeply through your mouth. Let's do two more just like that. Inhale, Hold, Exhale. Inhale, Hold, Exhale. Now relax your jaw. Part your lips slightly. Smile just a bit, Relaxing the muscles in your face. Continue breathing deeply in through your nose and out through your mouth gently. Let out sigh noises with exhales if you feel the need. Imagine a soft light growing near you. With your mind's eye, Watch it come closer. Examine the color, The texture, The opacity. Determine the warmth of the light. Now let your mind become aware of your feet. The light is beginning to enter your feet. Feel the warmth and relaxation that comes with this light. Move your feet in slight movements. Feel your heels and toes on the ground. Point and flex your feet, Tightening and releasing the muscles. Bring them to stillness. Imagine the light beginning to move into your ankles, Bringing more warmth and relaxation. Let the muscles of your ankles relax. Choose to let go of any tension being felt in this moment. Continue with your breath. Imagine the light moving to your calves and shins. Let's tighten these muscles. Tight, Tight, Tight. Now relax. Feel your calves as they sink into the ground below you or as they relax with your feet on the ground. Feel your shins rest. Find the same warmth that entered at your feet. The light is moving and now surround your knees, Bringing warmth and an invitation for relaxation. Squeeze and tighten. Flex your kneecaps as best as you can. And now relax. Feel your knees as they rest. Feel the muscles throughout your legs relax. Once again, Choose to let go of tension. Recognize the warmth and relaxation that has settled in. Maintain steady breathing in through your nose, Out through your mouth. Gently and calmly. Connect your breath to the warmth the light is bringing. Take a moment to give thanks for the light. Grateful for the way it fills, For the color it is. Imagine the light moving upward, Moving into your thighs. Picture the large muscles at the top of your legs. Tighten them and hold. And now relax. Imagine the warmth and the light moving from the front of your thighs toward the back. Feel your thighs sinking into the ground below you or into the chair. Invite relaxation. The light is now spreading through your hips, Your lower back, Your pelvic area. Once again, Tighten as best as you can and hold. Now let it go. Feel the relaxation enter into these muscles. Recognize the warmth and relaxation that has entered into these parts of your body. Feel them as they touch the ground or the chair you're sitting in. Imagine the warmth these parts are embraced in. Feel the release of the tension they held. Acknowledge this comfort and peace with gratitude. Breathe in a moment of gratitude. Breathe out gratitude for your body. Breathe in gratitude for the light. Breathe out a promise to maintain the light. Imagine the light exploring, Moving and filling your entire abdomen like a ball of warmth. Take a deep breath into this light and let it expand like a balloon. Move your hands to your stomach. Take another deep breath, Feeling the air move your hands. Then exhale. Sigh if you need to. Place your hands comfortably at your side or if sitting, In your lap. Imagine the light moving toward your spine. Feel it as it moves and surrounds each vertebra up and down the length of your entire back. Again, Do your best to tighten these muscles, Your abdomen, Stomach, Your back. Hold, Hold for a moment more. Now relax. Feel the space that has been created. Feel the warmth you invited. Feel the relaxation and rest that is taking place. Choose to once again let go of any tension. If emotion has shown up, Allow it to happen. Embrace what your body is choosing to let go of while you maintain your breathing. And allow the light to fill your bones, Joints and muscles. Remember, You are in control of this moment. Imagine the light now moving toward your chest. Breathe in deeply. Let your chest and the light expand together as one. Do your best to squeeze and tighten your chest muscles. Imagine what this looks like and hold. Exhale and release. The light is moving once again. This time to your arms, Your upper arms, Elbows, Forearms, Wrists and hands. Fill the light in your palms and each finger. Ball your hands into tight fists. Tighten your arm muscles from shoulder to fingertip. Tighten and hold. Now relax. Let your elbows relax, Your shoulders relax, Your wrists. Feel your arms lying on the ground or settling next to your body. With your hands at your sides or in your lap. Breathe in through your nose. Exhale through your mouth. Smile. Relax your face. Let go of tension. Breathe in. Breathe out. Feel warmth. Find gratitude. You are doing such a great job. Imagine the light moving into your neck. Move your head gently side to side. Swallow. Open your eyes wide. Look up toward your forehead. Open your mouth wide, Allowing your tongue to hang out. Take a deep breath in and sigh it out loudly. Close your mouth. Close your eyes. Relax. Again, Let go of tension. Allow emotion. Relax your face. Smile gently. Let your entire body rest. If you're lying down, Let everything sink into the ground. If you are in a chair, Find a comfortable position, Allowing everything to release and relax. Continue breathing in through your nose, Gently out through your mouth. Sigh on an exhale if it feels right to do so. Clear your mind. Allow silence to take place. Imagine the light that has now flooded your entire body. Imagine its color and texture covering you from head to toe like a blanket. Feel the gratitude that has been cultivated because of this moment. This moment you chose. This moment you are still in control of. Imagine how it feels to be free, To let go, To relax. Recognize how it feels to not carry stress or worry, But to feel release. Stay in your comfortable position for as long as is needed. Return to this meditation as often as necessary.