Hello and welcome to your guided meditation.
My name is Victor.
And today we'll be meditating on the body.
And we'll do this through a body scan meditation as a tool to help us release tension or stress that may be lingering in the body so that we can promote a sense of calm,
Presence and relaxation for us to experience together.
And before we begin,
Please make sure that you're in a safe,
Comfortable space where you can fully relax.
So do not listen to this recording while driving,
Operating heavy machinery,
Or if you're engaged in any activity that requires your full attention.
So if you're ready,
Let us begin.
You can begin here by finding a comfortable position with your back up straight to provide yourself here with a sense of alertness and wakefulness.
Now you can begin to start closing your eyes if you feel called to and connect to the breath.
Taking a few deep breaths here,
Allowing your body to fully saddle into a state of calm.
Breathing in,
Breathing out.
Allowing yourself to fully drop into this moment.
Feeling calm.
And now bring your attention here down into your toes,
Noticing any sensations that you may be feeling,
Maybe tingling,
Or perhaps a sense of heaviness.
Without judgment,
Simply observe the sensations as they are.
Take a moment here to maybe clench your toes as tight as you can,
And then release the tension to fully relax your toes.
Perhaps sending a breath down into your toes,
Shifting your focus now to your feet,
Noticing the weight of your feet and the feeling of contact with the surface beneath you.
Scanning through the soles of your feet,
The arches and the heels,
Noticing if there's any areas of tightness or discomfort within your feet.
And if so,
Consciously release any tension,
Allowing your feet to completely relax.
Moving your attention now up to your ankles and your calves,
Feel the muscles and bones in this part of your body.
Noticing any tension,
Noticing any sensations,
Taking a deep breath in and exhaling.
As you exhale,
Releasing any tightness,
Releasing any stress that may be held.
Inviting now more awareness into your knees,
Into your thighs,
Feeling the sensations in your knee joints.
Fully observing any sensations,
Temperature or vibrations in this area.
Breathing down into your knees and thighs,
Breathing any areas of tension or discomfort,
Allowing them to soften and relax.
And now gently,
And relax.
And now gently continuing to scan your attention through your hips and through your pelvis,
Noticing any sensations or areas of tightness,
Tension.
Breathing in.
And as you exhale,
Imagining any tension in these areas melting away,
Leaving you feeling more grounded and at ease.
Shifting your focus now to the lower back and abdomen.
Feel the gentle rise and fall of your body.
Feel the rise and fall of your breath in this area.
Observing any sensations or movement.
As you breathe out,
Imagining any tension or stress simply dissolving,
Allowing your lower back and abdomen to relax and release.
Now shifting your attention to your chest and upper back.
Notice the expansion and contraction with each breath.
Feeling the rise and the fall of your chest.
And now shifting your attention to your lower back.
Noticing any sensations or areas of tightness in this part of your body.
Taking a moment here to breathe into any areas of tension,
Often allowing them.
And now directing your awareness to your shoulders.
Feeling any sensations,
Feeling any tightness or heaviness in your shoulder joints.
With each breath,
Allowing your shoulders to fully relax.
And allowing them to drop gently away.
And then continuing to scan your attention down your arms,
From your upper arms to your elbows,
Down to your wrist and hand.
And feeling the weight of your arms,
Feeling the sensations in your elbows and in your wrist.
Feeling the contact of your hands on any surface that may be resting on.
Releasing any tension that you may feel at ease.
Now bring your awareness to your neck.
And to your throat.
Noticing here any sensations or points of tightness.
Breathing in to any areas of tension.
Letting them soften.
Feeling a sense of spaciousness and ease in your neck.
And finally shift your attention here to your head.
Observing here any sensations within your scalp,
Forehead,
Temple,
The muscles around your eyes,
Nose and allowing any tension or areas of tension that you may be holding on to,
To soften and to release.
Feeling a sense of relaxation and tranquility spreading across your entire head and face.
Taking a few moments here now to rest in this state of complete relaxation and body.
Observing the sensations of your body as a whole.
Breathing in.
Now when you're ready,
You can gently start to wiggle your fingers and your toes.
Start to bring gentle movement back into your body.
Opening your eyes.
Taking a moment to reorient yourself to where you are.
Reminding yourself here that you can practice this body scan meditation or any practice like this anytime you need to.
Anytime you need to reconnect with your body or to simply experience a sense of calm and relaxation.
Thank you so much for meditating with me.
Blessings and namaste.
