Body Scan For Relaxation & Clarity

This guided body scan meditation is 20 minutes long. Bringing attention to the body and letting go of labels or descriptions builds interoceptive and proprioceptive awareness, helps manage pain and strong emotions, and improves sleep, among other benefits.

Transcript

Jessa Sit or lie comfortably.

Closing your eyes and letting your arms lie alongside your body.

And slowly bringing your attention to the fact that you are breathing.

Not trying to control your breath in any way but simply experiencing it as the air moves in and out of your body.

And noticing your abdomen and feeling the sensations as your breath comes into your body and your abdomen gently expands.

And noticing your belly deflate as the breath comes out of your body.

And following the rhythmic movement of each breath.

The rising of your belly on the in-breath and on each out-breath just letting go.

Letting your body become heavy as it sinks a little bit deeper into relaxation.

Just bringing full attention to each breath and each moment.

Now bringing your attention to your feet.

Become aware of whatever sensations are there.

If you register nothing then just experience nothing.

And as you breathe in imagine your breath moving all the way down to your feet.

And then when you reach your feet begin your out-breath and let it move all the way up your body and out of your nose.

So that you're breathing in from your nose and breathing out from your feet.

And when you're ready letting your feet dissolve in your mind's eye.

Become aware of the shins and calf muscles and the sensations in the lower legs.

Not just on the surface but right down into the bones.

Experiencing and accepting what you feel here and breathing into it.

Then breathing out from it.

And letting go of your lower legs as you relax into the bed or mat or chair.

And moving now into the thighs.

If there's any tension just noticing that.

Breathing into and out from the thighs.

Letting your thighs dissolve and relax.

Shift your attention to your pelvis now from one hip to the other.

Keeping your buttocks in contact with the bed or mat or chair.

And the sensations of contact and of weight.

Becoming aware of the region of the genitals and whatever sensations or lack of sensations you're experiencing.

And directing your breath down into your pelvis.

Breathing with the entirety of your pelvis.

And as you breathe out moving the breath back up through the body and out your nose.

Letting your pelvis soften and release all tension as you sink even deeper into a state of relaxed awareness and stillness.

Totally present in each moment.

And to just be and to just be right here as you are right now.

Direct your attention now to your lower back.

And just experiencing your back as it is.

Letting your breath penetrate and move into every part of your lower back on the in breath.

And on the out breath just letting any tension,

Any tightness,

Any holding on just flow out as much as it will.

And then letting go of your lower back.

And moving up into your upper back just feeling the sensations in your upper back.

You may even feel your rib cage.

And back as well as in front.

Expand on the in breath.

And any tightness,

Fatigue or discomfort in this part of your body.

Just letting them dissolve and move out with the out breath as you let go and sink even deeper into stillness and relaxation.

Now shifting your attention to your belly again and experiencing the rising and falling of your belly as you breathe.

Feeling the movements of your diaphragm.

The umbrella like muscle that separates your belly from your chest.

And experiencing the chest as it expands on the in breath and deflates on the out breath.

And if you can tune into the rhythmic beating of your heart within your chest.

Feeling it if you can.

As well as the lungs expanding on either side of your heart.

Just experiencing your chest,

Your belly as you sit here or as you lie here.

The muscles on the chest wall.

The entirety of the front of your body.

And now just letting this region dissolve into relaxation as well.

Moving your attention now to your fingertips and to both hands together.

Just becoming aware of the sensations now in the tips of your fingers and thumbs.

Where you may feel some pulsations from the blood flow.

Dampness or warmth or whatever you feel.

Just feeling your fingers.

And expand your awareness to include the palms of your hands and the backs of your hands and your wrists.

And here again perhaps picking up the pulsations of the arteries in your wrists as the blood flows to and from your hands.

And becoming aware as well of the forearms and the elbows.

Any and all sensations regardless of what they are.

Whether pleasant,

Unpleasant or neutral.

Allowing the field of your awareness to include now the upper arms right up to your shoulders.

Just experiencing your shoulders if there are any tensions breathing into your shoulders and arms.

And letting that tension dissolve as you breathe out.

Letting go of the tension and letting go of your arms.

All the way from your fingertips right through to your shoulders.

As you sink even deeper into a state of relaxed awareness.

Just being present in each moment.

Letting go of whatever thoughts come up or whatever impulses to move.

Just experiencing yourself in this moment.

Now focus your attention on your neck and throat and feel this part of your body.

Feeling what it feels like perhaps when you swallow and when you breathe.

And then letting go.

Letting it relax and dissolve in your mind's eye.

Become aware of your face now.

Focusing on the jaw and the chin.

Just experiencing them as they are.

Becoming aware of your lips and your mouth.

And becoming aware of your cheeks now.

And your nose.

Feeling the breath as it moves in and out of the nostrils.

And be aware of your eyes.

And the entire region around your eyes and eyelids.

And if there's any tension,

Letting it leave as the breath leaves.

And now the forehead.

Letting it soften to let go of stored emotions.

And the temples.

And if you sense any emotion associated with the tension or feelings in your face,

Just being aware of that.

Breathing in and letting the face dissolve into relaxation and stillness.

Now become aware of your ears.

And back and top of your head.

Now letting your whole face and head relax.

For now just letting it be as it is.

Letting it be still and neutral.

Resting that peace.

Now letting your breath move through your entire body in whatever way feels natural for you.

Through the entire length of your body.

All of your muscles in a deep state of relaxation.

And your mind simply aware of this energy.

This flow of breath.

Experiencing your entire body breathing.

Breathing deeper and deeper into a state of stillness and deep relaxation.

Allow yourself to feel whole and touch with your essential self in a realm of silence,

Of stillness,

Of peace.

And seeing that this stillness is in itself healing.

And allowing the world to be as it is beyond your personal fears and concerns.

Beyond the tendencies of the mind to want everything to be a certain way.

Feeling yourself as complete right now as you are.

As totally awake right now.

As the exercise ends bring your awareness back to your body again.

Feeling the whole of it.

Allow this calmness and this centeredness to remain with you when you move.

Congratulate yourself on having taken the time to nourish yourself in this way.

And remember that this state of relaxation and clarity is accessible to you by simply paying attention to your breath in any moment.

No matter what's happening in your day.

Let your breath be an anchor.

The source of constant strength and energy for you.

Let your breath be an anchor.

Reviews

The best body scan / relaxation meditation that I have experienced so far! Thank you 🙏

So beautiful, just breathing. Thank you.
Namaste🙇‍♀️