Body Scan and Space

Body Scan Meditation with increasing amount of space for you to scan on your own or shift to your own style of practice.

Transcript

So,

If you like,

You can close your eyes.

And you might find it helpful to begin to gather your attention to lengthen your inhalation and draw the breath in and just consciously let the breath flow out smooth and easy and full.

And for a few rounds of breath,

Lengthen the inhalation,

Pause,

And relax with the breath flowing out.

Each breath in,

Just lengthen the inhalation a little bit more than what you're habituated to.

And on the exhalation,

Just relax and feel.

And for the next minute or so,

Let all of your attention be on the breath.

A deep,

Willful inhalation and a relaxed,

Surrendered exhalation.

And as you breathe,

As you relax,

As you feel,

Just feel what may have shifted just in these few minutes.

This kind of paradox of concentration and paying attention and at the same time,

Inviting in a deeper sense of relaxation.

And then releasing the breath and let your breath be unrestricted and easy and effortless.

As I mentioned,

The body part,

Let your attention flow into that part of the body,

Just to contact the experience,

The sensations that are right there.

You're not trying to make anything happen,

But just to contact the aliveness that's there,

Beginning with the scalp,

The crown of the head,

And the forehead and temples,

And the muscles around the eyes.

And sensing through the muscles of the face,

The cheeks and the jaw.

And the lips.

And the tongue.

The back of the head.

The base of the skull.

The back of the neck.

The back of the neck.

The tops of the shoulders.

The tops of the shoulders.

The tops of the shoulders.

And the throat.

The left shoulder blade.

The right shoulder blade.

The left shoulder blade.

The left shoulder.

And sensing down the length of the left arm,

The shoulder down through the elbow.

And the elbow down through the left wrist.

The back of the left hand.

The palm.

The left thumb.

And each of the fingers on the left hand.

And feel the weight,

The length,

The volume of the left shoulder,

The left arm,

The left hand,

Thumb and fingers.

The right shoulder.

And sensing down from the shoulder down through the right elbow.

And down through the right wrist.

And the back of the right hand.

And the back of the right hand.

The palm.

And the right thumb.

And each of the fingers on the right hand.

And feel the length,

The weight and the volume of the right shoulder,

The right arm,

The hand,

Thumb and fingers.

And the lungs and the heart.

The diaphragm and the rib cage.

The lower back and the buttocks.

The abdomen.

The lower belly and sensing down through the floor of the pelvis.

The left hip.

The right hip.

And sensing simultaneously down the length of the legs,

Down through the knees.

The backs of the knees,

The kneecaps.

And down through the ankles.

The tops of the feet and the toes.

The arches and soles of the feet and the heels.

Sensing the body both deeply rested,

At the same time alert.

You may notice the subtlety of the breath as the body relaxes,

Noting where you feel the breath the most predominant.

Feel the sound vibrations.

And as you sense inside,

Particularly in the palms,

Fingers and thumbs of the soles of the feet,

Just noting any quality of sensation,

Pulse or tingling or vibration or subtle energy.

And as you continue,

You might let one of these anchors be your primary way of transporting yourself back to the here and now.

To the experience of the breath moving in and out,

Or to the vibrations of sound,

Or to return again to this felt sense in the hands or perhaps the soles of the feet.

Moving from the narrative or the story back to the experience,

The aliveness of here and now.

The experience of the breath moving in and out.

The experience of the breath moving in and out.

The experience of the breath moving in and out.

The experience of the breath moving in and out.

The experience of the breath moving in and out.

The experience of the breath moving in and out.

The experience of the breath moving in and out.

The experience of the breath moving in and out.

The experience of the breath moving in and out.

Each time you wake up with the mind far away and you escort your attention back to the breath or to sound or to this feeling tone of the body.

There's a letting go.

And a re-arriving.

And a reinforcing of who you are as the awareness of all the changes.

And deeply rested at the same time alert.

And deeply rested at the same time alert.

And deeply rested at the same time alert.

And deeply rested at the same time alert.

And deeply rested at the same time alert.

And deeply rested at the same time alert.

And these remaining minutes you might now drop your anchor.

And explore a quality of effortlessness.

A quality of choiceless awareness.

Just relaxing and feeling.

And exploring what it means to let it be.

To allow your experience to flow without effort.

Thank you.

And you might inquire,

What is happening right now?

And can you let this be just as it is?

Open,

Spacious,

Allowing.

And you might now again lengthen the inhalation just a little bit.

And relax on the out-breath.

And for a few rounds of breath,

Gently lengthen the inhale.

Relax,

Let go on the out-breath.

And you'll sense what has shifted.

As you're ready,

You might with your eyes closed.

Let your head drift a little bit to the left and to the right.

Just sensing the movement from inside.

And there's no rush,

No hurry.

Let yourself stretch,

Move,

Or just simply relax for these next few minutes.

Reviews

Love The meditation 🌺

A Thoughtful practice from an experience teacher. Thank you.

I felt very connected to the sensations in my body with this meditation. The style and pacing of this body scan works well for me. Thanks 🙏🏼

Just total escapism. Really needed this as was stressed and couldn't sleep and I finally manged to sleep

Simple and profound mindfulness session 🙏

Best body scan ever.

Thank you. Just perfect.

This is my favorite meditation. No matter how active my mind is, focusing on specific spaces helps me stay with Jonathan’s guidance and calms my thinking.

Wonderful relaxing meditation! Pleasant voice and perfect spacing - I usually fall asleep listening to this or use it for relaxation during the day. Thank you!

Thank you, it was very calming and beautiful.

Such a calming engaging voice. Thank you

Excellent pace! Wonderful meditation! Thank you!

I really likethe instruction, but the way the sound file is cut during the last minutes is a little confusing.

Excellent. Definitely will come back to this one. Very calm and reassuring voice. Just good straightforward instructions...

Jonathan's voice is very calming. Perfect balance of vocal guidance and silence. It seems whenever he spoke it helped to bring my thoughts back to stillness. Namaste and thank you.

Perfect balance of guiding and silence, and such a calming voice. During the silence, I give myself a few extra minutes to focus on each leg and foot.

A great meditation to be aware and relaxed at the same time

An amazing body scan meditation that provides an exquisite opening to the day.

Will do again.
Very mindful.
Thank you.

This guided meditation is relaxing and soothing to my soul. Thank you.