This body scan will guide you through the different energy centers of your body,
Allowing you to relax and release any emotions or tension that you might be holding on to.
To begin,
Close your eyes and take three deep breaths.
In through your nose and out through your mouth,
Breathing out for twice as long as your inhale.
As you breathe out,
Notice tension or stress drift away from your body.
Pay attention to the rising and falling of each inhalation and exhalation as each breath brings you into a calm and centered space.
Carry on with your breathing at a normal pace without controlling it.
Let it flow naturally and be aware of how your breath flows with ease gently in and out of your body.
Pay close attention to the physical sensations in your body.
As you scan through the different body parts,
Notice which parts are holding on to tension.
Tighten and release these areas to let go.
Move your attention to the base of your body,
Your root chakra.
Notice the touch of your body against the floor or the back of the chair.
Be aware that your body is being supported and you can relax completely.
Notice if it feels warm,
Cold,
Soft or hard.
You feel safe and grounded with the awareness that the earth is there supporting you.
Now,
Imagine there are roots growing from the base of your spine down into the earth,
Through the floor and into the soil.
These roots hold you solid,
Grounded and rooted in the present moment.
Notice how these roots are always there to nourish you and keep you strong at all times.
Even when something comes along and tries to move you off balance,
You stay grounded.
Lift your attention and scan upwards to your stomach,
To the area of your solar plexus.
Notice the sensation of air as it travels down this area and allows your stomach to expand like a balloon.
When you breathe out,
Visualize that you are letting go of any stress,
Tension,
Negative energy from your body.
Now,
Take a moment to anchor yourself here in the energy center of your solar plexus and connect to the movement of breath as it enters and leaves.
With this presence,
Recognize how the breath is constantly moving and changing,
Just as your emotions,
Sensations and day-to-day thoughts do.
Next,
Bring your attention to your heart chakra.
Simply place your hand there in your heart center and notice what sensations are resting there.
There might be tingling,
Warmth,
Fluttering or even a cold feeling.
Watch whatever sensation is there without judging its presence.
But perhaps you can give this sensation a shape,
A color,
A size or a texture.
Does it have a density to it?
Does it have a sound?
Once you have that image in your mind,
Bring soft awareness and compassion to the sensation.
With this acceptance and loving kindness,
Notice how it transforms.
How is it different now?
Does it change density,
Shape or size?
Move your attention upwards to your head and relax all of the muscles in your forehead,
Face and jaw.
Relax your tongue in your mouth.
As you relax this area of your body,
Notice how it expands and a sense of clarity emerges in this expansion.
Bring your awareness outwards to encompass the whole of your body.
You're aware of your feet,
Your legs,
Your buttocks,
Your lower back,
Middle back,
Upper back,
Shoulders,
Neck,
Head,
Face,
Front of your body,
Chest,
Stomach,
Arms and hands.
With each breath,
Notice how the whole of your body becomes softer,
Calmer and more grounded than before.
Take a minute to focus on your out-breath and notice how any negativity or tension is released with each breath,
More and more each time.
Be aware of your whole body and rest for a moment in this relaxed,
Calm and centered space you have created for yourself.
Now,
As we bring this meditation to a close,
Begin to wriggle your toes,
Feet and ankles and gently bring your sensation back to your legs,
Your lower back,
Middle back and upper back.
Move your jaw and feel yourself come fully back into your body.
When you are ready,
Slowly open your eyes.
