Hello beautiful souls,
My name is Nii and today I am going to take you on a short,
Peaceful,
Body scan meditation journey.
You can either sit straight on your chair or on the ground or lay down somewhere.
Now that you are nice and comfortable,
Softly close your eyes and bring your attention to your body.
Notice the sensations in your body.
Feel the weight of your body slowly dissipating.
Take some slow deep breaths.
Breathe in through your nose for 1,
2,
3,
4 and breathe out through your mouth with a sigh.
With each inhale feel your chest expand.
With each exhale feel your chest contract.
As you breathe let your thoughts dissolve away.
Now bring your awareness to the space between your eyebrows,
Your third eye.
Imagine a bright white light emanating from this space and feel the light of your breath pulsating.
Now we are going to begin the body scan from the top of your head down to your feet.
If you feel any tension anywhere channel your breath to that space and let that tension or stress dissolve away from that area.
Breathe in through your nose for 1,
2,
3,
4 and breathe out through your mouth with a sigh.
Now bring your awareness to the space between your head,
Your forehead,
The back of your head,
Your cheeks,
Your neck,
Top of your shoulders,
Your chest,
Upper back,
The middle back,
The lower back,
The ribs,
The stomach,
The biceps,
The forearms,
The hands and the fingers.
Now bring your attention to your hips,
Your thighs,
Your knees,
Your shins,
Your calves,
Your ankles,
Your shoulders,
Your feet and your toes.
Scan your body from the head down to your toes.
Become a witness.
Observe without any judgment.
Does any area feel heavy or does it feel light?
Is it cold or is it warm?
Can you feel any pressure or pulsation?
Allow yourself to explore any sensations.
Now visualize and feel a bright white light flashing through your entire body,
Removing any dense energies,
Allowing you to feel lighter,
Renewed and energized again.
Take some slow,
Deep breaths.
Breathe in through your nose and breathe out through your mouth with a sigh.
Now bring your hands to prayer position in front of your chest and take a moment to acknowledge the sense of calmness,
Peace and clarity that you feel.
And note that it has the power to carry you throughout the rest of your day.
Thank you for practicing with me.
My name is Nii and I will see you in my next meditation.
From my heart to yours.
Namaste.
