Relaxing Body Scan

Simple guided relaxing body scan. Enjoy.

Transcript

Allowing yourself to feel completely supported by the floor.

Notice your whole back part of your body being held here.

And then notice the breath.

Let the breath come fully into the foreground of your attention.

Let it fill your abdomen.

Notice what it feels like as it goes in and fills your belly.

And notice what it feels like as you exhale.

And allowing any obvious tension in your body to melt away.

Particularly noticing how the exhale can help us with that.

Let your breath rest in the background and bring to the foreground of your attention the soles of your feet.

Maybe an area that you haven't paid a lot of attention to.

Feel the whole surface of the soles of your feet.

The outside perimeter.

That tender part of your arch.

Even that space underneath your toes.

Just noticing the sole of your feet.

And maybe even bringing some imagination here.

So maybe even imagining breathing into the soles of your feet.

And breathing in a way that brings appreciation.

Soles of our feet have taken us so many places.

Sending some appreciation to this part of our body.

And even loosening and letting go.

Drawing your attention to the tops of your feet.

All of these bones.

So even sensing in down to the bones.

To the veins.

Maybe even down to the cells and the space between.

Being aware of what you feel.

Sensation,

Numbness,

Nothing.

Not attaching any story to it,

Just feeling the raw sensation of your feet.

Bring your attention to your ankle.

Full circumference of your ankle.

Sensing them from the inside out.

Drawing your attention to the bottom parts of your legs.

From your ankles to the base of your knees.

Your calves,

Your shins.

Being aware of whatever feeling might be in this part of your body.

Perhaps any tension and allowing it to relax,

To let go.

Bringing your attention up to your knees.

All of these amazing,

Precious joints and ligaments.

Sides of your knees.

That part behind your knees,

That tender part.

Just hold your attention,

Your awareness.

In this area of your body,

Your knees,

Full,

Clear attention there.

And allowing any obvious tension to melt away.

Let that melt away with your exhale.

The extent that it can right now.

Bring your attention up to your thighs.

To the sides of your thighs.

To the back parts of your legs that are on the mat all the way up to your sitting bones,

To your buttocks.

The insides of your thighs.

Sensing this part of your body from your bones and cells and veins,

So down to the tissue.

From there out,

Out to the outer surface of the skin.

Sort of turning around the way you sense into your thighs from the inside out.

Noticing if there's any contraction or gripping or holding on here.

And to the extent that you can,

In this moment,

Relaxing.

Drawing your attention up to your pelvis.

The front of your pelvis,

Your groin,

The back,

All around to your hips,

To your lower back.

Having your awareness,

Your attention right here in a way that is full of appreciation.

And just notice any sensations you might feel.

Maybe some that you weren't even aware of until you brought your attention here,

Notice.

With that quality of curiosity.

Bring your attention back to the front of your body.

From hip to hip,

That space right below your belly button.

Draw your attention up to your belly,

To your gut,

To your abdomen.

And notice as your breath flows in,

Your belly filling up.

As your breath flows out,

That sense of relaxation that's attached to the exhale.

Some of us hold tension in our gut,

Just notice that.

Awareness of it sometimes can lead to it relaxing a bit.

Draw your attention a little higher up to your diaphragm.

Notice your rib cage protecting your lungs,

Wrapping all the way around your body to your back,

To your spine.

Reaching your attention back around up to your chest.

Notice the left side of your chest in particular,

Your heart.

Maybe even feel your heartbeat.

Perhaps even hear your heartbeat from within.

Move your attention up to your shoulders.

From the tops of your shoulders,

Draw your attention down your arms.

Past your elbows,

The top part of your forearms to your wrists.

To the top of your hands,

Notice what it feels like to hold your attention at your hands.

Take a moment and notice each finger,

Your thumbs,

Your pointer fingers,

Your longest fingers,

Your ring fingers,

Your pinkies.

Our hands do so much,

Perhaps bringing a sense of gratitude,

Appreciation for our hands and all that they do.

Bring your attention to your palms.

Notice what you feel when your attention is resting right here in your palms.

Feel your wrists,

The inside part of your wrists from the inside out.

Hands all the way up your arms,

All the way back up to your shoulders and notice your shoulder blades like wings on your back.

Notice them being held here by the ground.

Bring your attention up to your neck,

Your throat.

Take a full breath in.

Open your mouth,

Exhale.

Let any tension that builds up in your throat release in that exhale to the extent that it can right now.

So many of us hold tension here,

Just notice if that's you without trying to fix it or do anything about it.

Just notice,

Be with it,

Feel it,

Like really feel it.

What does it feel like?

Feel the sides of your neck,

The back of your neck,

All the way up to the base of your skull,

The whole back of your neck.

Bring your mind's eye around to your jaw,

From your chin all the way up to right below your ears,

Your whole jaw right there.

Relax your tongue,

Notice if that helps relax your jaw.

Bring your attention up to your lips.

Even inside of your mouth,

Even your soft palate,

Relax there.

Shift your awareness up to your cheekbones.

Allow any obvious tension here to melt away.

Bring your awareness to your nose,

All the way up to your eyebrows,

To your eyes,

Your eyelids,

That space below your eyes.

Even sense into that space behind your eyes,

Always on evaluating and processing.

What if you just let it take a break for a moment?

Feel up to your forehead,

Around to your temple.

Maybe even imagine breathing into this part of your body.

The exhale is that place of release,

Of letting go.

Draw your attention up to the crown of your head.

Notice any sensations that are up here.

Maybe even numbness,

Perhaps nothing,

That's okay too,

Just practice noticing,

Becoming friends with this part of your body.

From the top of your head,

The crown of your head,

Draw your attention down the back of your head where it meets the mat.

And all the way down your spine,

Your incredible miraculous spine,

All the way down the back of your body,

All the way down to your heels.

Not skipping any part.

And from the soles of your feet,

All the way up the front of your body,

Sense in,

In a visceral way from the inside out,

All the way up the front of your body,

Slowly,

Mindfully paying attention as your attention draws all the way up to the crown of your head.

And take a full breath in and a full breath out.

Wiggle your toes.

Wiggle your fingers.

Slide the soles of your feet to the mat.

Roll over to the right.

You can press your left hand down and press yourself up to a seated position.

Pressing out of that formal body scan meditation.

Reviews

Very nice, thank you! 🙏

Very pleasant practice thank you

A lovely therapeutic body scan.😊

Fantastic, thank you