Hi,
Hello and welcome to this deep body scan for pain.
My name is Julie and I'll be your guide.
Before we start this meditation,
I'd like you to take a moment to feel into your belly,
Feel into your chest and feel into your head.
How are these places feeling in this moment?
Can you detect any emotions,
Any sensations?
Then let's take a moment to honor our breath.
Let's be mindful of how it brings us in the present moment so that we can relax.
Take five significant and purposeful breaths.
1.
Fully inhale,
Expanding your belly and your chest as much as you can,
Holding it for a moment and then exhale.
2.
Inhale,
Hold your breath for a moment,
Soak in all that oxygen and exhale.
3.
Inhale,
Hold your breath and when you exhale,
Feel a wave of relaxation sweep over you.
4.
Fully inhale,
Filling your breathing system with fresh oxygen and then exhaling.
5.
Inhale,
Hold your breath and then exhale.
While you're breathing like this,
Your body relaxes in different areas.
Without any effort,
You can feel these breaths purifying your entire body.
Just notice how you're feeling.
There's a beautiful breath coming in.
You can feel invigorated from the oxygen and you can allow relaxation to sweep over you as you exhale.
Take note of how you feel in this very moment.
You now have an abundance of oxygen.
Breathing deeply and fully is an expression of self-compassion.
Let your breath become natural,
Easy and just notice how this abundance feels.
If your eyes are still open,
Allow them to gently close and when you do this,
Feel a wave of relaxation sweep over you.
Now,
I'd like for you to focus on the sensations at the top of your head.
Just notice how the very top of your head feels.
Let your focus move down to your eyes.
Just notice how your eyes feel and ask them to relax.
Any small eye movements you notice allow for you to feel calm.
Notice how the back of your hand feels against the surface that it is touching.
How heavy does your hand feel right now?
Let your focus move to your nose,
Feeling the slight sensations of the air moving in and out with your breath.
Very good.
Now,
Focus on your ears.
Notice how they feel and what they can hear around you.
Try to hear every single noise.
When sounds come into your ears,
They act as little waves of relaxation,
Taking you even deeper.
Notice the sound of my voice and how soothing it is.
From here on out,
You can only hear my voice guiding you.
All other sounds just pass through you.
Now,
Focus on your mouth.
How does it feel and what do you notice?
Move your focus down to your neck and your shoulders.
And if there's any tension along the way,
Just ask it to release.
Move your attention slowly down,
Going down each arm,
Down all the way to your fingertips.
What are your fingertips touching right now?
Feel the sensations on your fingertips.
Allow your focus to move to your chest,
Relaxing this area and your upper back.
If you notice any tension,
Just ask it nicely to release.
Then,
Focus on your heart.
Maybe you can feel it beating strongly,
Supporting you.
Relax your heart and notice how good it feels to do so.
Then,
Feel your lungs.
Feel them gently expanding and contracting with your breath,
Delivering oxygen to your body,
Moving it to your vital organs and your digestive system.
Notice your belly and observe it digesting for you.
Notice your lower back and how it presses against the surface you are on.
And if you feel any tension,
Just say,
Please relax.
Feel your pelvis and your hips and notice any sensations you're feeling there.
This takes you deeper into a state of relaxation.
This heals you.
Allow your focus to move down each leg now,
Slowly,
And relax those as well.
Your legs have been taking you so many places and they deserve to fully relax.
This wonderful wave of relaxation moves over your knees and down your lower legs,
All the way to your feet and to the tip of each toe.
Now,
We'll take our focus back up the same way we came.
But this time,
Imagine you are slowly pulling in your favourite colour.
Imagine your favourite colour is coming in through your toes and is moving into your feet.
It goes up your legs,
Passing over your knees and up into your pelvis and your hips.
This beautiful colour is filling up your digestive system and your belly.
It fills your vital organs and continues into your lungs.
It glows as it fills your whole heart.
The colour travels across your shoulders and down each arm,
All the way to your fingertips.
This colour is moving up your neck,
Filling you up as it goes.
It colours your mouth,
Your ears,
Your nose and your eyes.
It fills every tiny space in your brain.
It encompasses your mind.
It moves all the way to the very top of your head where we began.
It envelops you.
Now that your whole body is filled with your favourite colour,
Notice how your experience of your body has changed.
The pain may still be there but now there is also colour.
Notice how completely relaxed your entire body feels.
You became aware of every part of your body,
Putting you completely in the present moment.
Being present with yourself allows you to be present in your life.
Pain is just an experience we are aware of.
Can you send this experience compassion?
Can you send it love?
Can you be okay in this pain?
Understand that you are not your pain.
It is only an experience of your form.
We did very good work today.
If you'd like to continue your day,
Allow yourself to slowly come back to the present moment on your own time.
Breathing in fresh air and bringing with you all that you learned today.
And whenever you are ready,
Open your eyes.
