Namaste everyone.
Welcome to today's session of full body scanning meditation for complete relaxation.
My name is Jagruti and I will be guiding you through today's session.
For this,
It is recommended to lie down in a comfortable position on your back.
Let Mother Earth hold you with your complete body as relaxed as possible and as still as possible.
It is called Shavasana in Sanskrit or the corpse pose in English.
Lying down on your backs,
With your arms by your side,
Palms open towards the sky,
Legs straight open and full body completely relaxed.
If not,
The other option is to sit in a comfortable seated position with your legs crossed,
Palms on your knees open towards the sky,
Spine erect,
Shoulders straight,
Chin held up high and completely comfortable in your body.
This is called the seated position,
Sukhasana.
So either Shavasana,
Lying on your back,
The corpse pose or seated position,
Sukhasana,
Easy pose.
Once you have taken the position,
We will start with today's session.
Let your body be as relaxed as possible and in the next few minutes,
We will move our attention,
Our awareness through different parts of the body.
Scanning it completely from the toe to the top,
From the top to the toe,
Releasing tension from different parts of the body.
We will give all our awareness on only one part of the body at one time.
They say,
Wherever attention goes,
Energy flows.
So in today's session,
We will energize different parts of our body.
Let us start now together.
Bring all your attention,
All your awareness on your toenails.
The rest of the body completely relaxed does not matter.
Your attention focused only and only on your toenails,
The nails of your thumbs,
The nails of your fingers.
Very slowly,
Very mindfully,
Move this attention to your toes,
Your complete toes,
The thumbs and the fingers.
Scanning them completely.
And now move this attention to the soles of your feet,
To your heels,
To your ankles.
And now scan both your feet,
The left and the right.
Your feet that take you places,
That make you walk.
Thank your feet,
Give them your gratitude,
Give them your love.
All your attention,
All your energy focused only and only on your feet.
Relaxing them completely,
Releasing all the tension,
All the stress that you might be holding in your feet.
And now very gently,
We move this attention upwards to the lower legs.
All your attention on the lower legs,
The shin.
Move the attention upwards to the knees,
To the back of the knees.
The knees that help you sit down,
Stand up,
Bend.
Always working at your command.
Very gently,
Very mindfully move this attention upwards towards your thighs.
Scanning your inner thighs,
Your outer thighs,
Your hamstrings,
Your quads.
Scan the complete section from the calves to the knees to the quads.
And now move this attention upwards towards your hips,
Your quads,
Your glutes.
Scanning your entire lower body from your hips to your toes.
Energizing it,
Thanking your lower body for making you walk and run.
Releasing all the tension that you could be holding in your legs and relaxing them completely.
Blessing them,
Giving them your love.
And now move this attention upwards towards your lower waist,
Your lower back,
Your sides,
Your abs,
Your stomach and your navel.
Your navel was the source of your nutrition even before you were born.
So for a few breaths,
All your attention,
All your energy only focused on your navel.
Thanking it for sustaining you even before you were born.
For nourishing you,
For taking care of you.
All your attention focused completely,
Mindfully,
Lovingly on your navel.
And now move this attention upwards towards your chest,
Towards your shoulders,
Towards your upper back.
Scan your complete back,
Your spine.
Thanking the strength of your back for holding you up,
For making you sit straight,
For conducting you throughout the day.
Thank your back,
Feeling its strength,
Feeling its power.
And now move this attention from the shoulders towards your arms,
Scanning your biceps,
Your triceps.
The elbows,
The inside of the elbows.
When was the last time you brought your attention to the inside of your elbows?
Move this attention to the forearms,
The wrists,
The hands,
The thumbs,
The fingers,
The nails.
Scan your arms completely from the nails to the shoulders,
From the shoulders to the nails.
Energizing them,
Relaxing them,
Thanking them,
Giving them your love.
For they work for you day in and day out.
Your lovely arms,
Your hands,
Moving for you,
Working for you,
Holding things,
Getting work done.
And now move this attention from the shoulders to the neck.
The neck that connects your entire body with your head.
Release any tension that you could be holding in your neck,
Relaxing it completely.
And now move this attention upwards to your chin,
Your cheeks,
Your ears.
The ears that make you hear all the beautiful sounds in the world.
Bring your attention to any sound you could be hearing at this moment and thanking your ears for making it possible.
And now move this attention towards your mouth,
Your lips,
The inside of your mouth.
The teeth,
The tongue,
The upper palate,
The lower palate.
Scanning your mouth completely.
The mouth that helps you eat,
Chew,
Taste all the lovely flavors.
And now move this attention upwards towards your nose.
Holding your attention on the point where the breath enters the body,
The tip of the nose.
Scanning both your nostrils,
Watching the breath flow,
The inhalation and the exhalation.
Your nose that makes you smell all the lovely fragrances.
Thank your nose,
Bless your nose and move this attention upwards towards your eyes.
With your eyes closed,
Bring all your attention,
All your energy on both your eyes.
Blessing your eyes for making you see all the colors that the world has to offer.
For helping you navigate in the world.
Express your gratitude for your eyes.
And now move this attention upwards to your eyebrows,
Your forehead,
Your head,
Your hair.
Scanning your entire head,
From the back to the front to the top.
And now bring all your attention on the top of your head.
All your awareness only on the top of your head.
Very mindfully,
With full awareness,
Move this attention a few inches above the top of your head.
All the focus,
All the energy,
A few inches above the top of your head.
Visualize a big ball of light a few inches above the top of your head.
This is the source of all light.
This is the light that we come from.
This is the light that we go back to.
This is the light that blesses us,
Heals us.
And this light is now entering your body from the top of your head.
It is spreading downwards.
Moving slowly,
Lovingly,
Healing you from within wherever this light touches you.
You are absorbing this light completely.
As it spreads throughout your body,
Until it reaches your toes,
The soles of your feet.
Visualize yourself absorbing this light of life.
Slowly,
Very mindfully,
Visualize getting healed by this light.
Melting into this light.
Becoming one with this light.
You are this light.
