Hi,
Welcome.
My name is Joy Koneska and I'm going to guide you through a very beginner friendly body scan.
And body scans are meant to help release tension and excess stress of the body and to increase feelings of relaxation,
Concentration,
And body awareness.
So basically I'll be calling out different areas of the body and having you focus on relaxation and releasing tension and letting go in those areas.
So you'll want to focus on the words that I say,
But try not to have any lingering attachment or judgment to what you hear.
And know that you're really free to guide yourself through this meditation as you feel necessary for you.
So if you want to linger on one part longer,
Feel free to.
And know that you'll have thoughts pop up in your head.
This is completely normal.
So when this happens,
Just come back to the present moment and to the breath.
Live in this moment.
So when you're ready,
You're going to want to find a safe place to meditate.
This meditation is meant to be done reclined if that's comfortable for you.
So you can be lying on a mat,
On your bed,
Reclined in a chair.
If sitting is preferred,
Just make sure you're sitting tall and to keep your diaphragm open for your breath.
You may want to lean against a wall to do that.
And,
You know,
Adjust the volume of my voice to an appropriate level for you and we'll get started.
So go ahead when you're ready,
You're going to close your eyes or soften the gaze over the tip of your nose.
And shift your focus to your breath.
And as you breathe,
Notice the sensation of the breath entering your body in through your nose,
Into your throat.
Notice that breath expanding your lungs,
Your chest,
Expanding your stomach.
And notice the temperature of the air entering the body.
And as you exhale,
Notice the relaxation and the release that follows.
And notice how the stomach falls and the chest relaxes.
Invite feelings in of tranquility,
Peace and contentment as we go through this body scan.
So let's first focus in on your body as a whole.
Feel and observe your body as a whole.
What do you notice?
Are there areas of tension?
And could you visualize your breath going into those areas and releasing tension?
And if you need to shift position a little to get 10% more comfortable,
Feel free to do that.
Now with your mind's eye,
Shift your focus to the top of your head.
Relax the top of your head and your skull and feel the back of the head supported on the ground or on your props.
And feel how your brain sinks into the back of your head.
Breathe.
Soften your forehead and your temples.
Relax your eyelids and let your eyes sink back in their sockets.
And dissolve tension of the ears,
Cheeks,
Jaw,
Tongue and lips.
Relax your chin.
Relax your throat.
And relax the back of your neck.
Breathe and release any stiffness from the muscles of your neck.
Dissolve tension and tightness of the upper back and the shoulders.
Breathe and feel your muscles relax.
Traveling down the arms,
The elbows,
The forearms,
The hands and the fingers release.
Feel your hands and your arms let go.
And as you scan back up both arms,
They feel heavier on the ground from being completely relaxed.
Your shoulders,
Your chest,
Your lungs,
Your heart feel light and open.
Breathe into these light open areas and feel an ease with each breath.
Feel the muscles of the belly release and let go with each exhale.
Your pelvis,
Your organs and your glutes relax.
Down the legs,
The thighs,
The knees,
The shins,
The feet and the toes relax.
Feel any tension of the feet let go.
Slowly scan back up the legs,
Into the hips,
Into the glutes,
The low back,
The mid back and the upper back.
Release and let go.
Slowly scan the body and release any residue of tension along the way.
Feel as if the body is completely open and relaxed and this will help to easily deliver oxygen,
Nutrients and signals from one area to another.
Release and just be.
Follow your rising breath.
Follow the falling breath.
Take a couple more breaths and start to invite feelings of completion with this body scan meditation.
Start to become aware of your surroundings.
If you'd like to slowly wiggle the fingers and wiggle the toes can do that.
And when you're ready only when you're ready.
You can slowly open your eyes as you lay there.
Just feel the effects of the relaxation that you've created.
If you are lying on the ground.
And if you feel ready could roll over to your right side and lay there for a moment.
Just pause and breathe.
And when you're ready,
Just push yourself up to a seated position,
Take your time.
Like you can place the hands on your heart and breathe and feel that connection you have with your heart with that heartbeat.
Take care of yourself and let love and kindness guide you today.
Until next time,
I'm Joy Koneska.
Thank you so much for joining me.
Have a wonderful day.
