Mellow Body Scan And Mantra

This practice was designed to reduce stress and aid in the relaxation of the body and mind. It is perfect to listen to before bed or first thing in the morning. Tap into your inner self and sense of guidance.

Transcript

Welcome to Mellow Meditations Day 2.

This meditation is going to consist of a body scan as well as a mantra meditation after the body scan.

I would suggest lying down comfortably on your back,

Maybe in your bed,

Maybe a yoga mat,

Or maybe some grass.

Wherever you find yourself,

Find your back,

Relax your palms out to your sides,

Your legs out in front of you,

Let your toes flop outwards,

Rest your head gently on the earth and tuck your chin slightly so your third eye rests higher than your chin.

Once you've found a comfortable place on your back,

Go ahead and close your eyes gently and take a moment here to vow to yourself that you're going to follow through this meditation and do your best not to move or open your eyes.

In addition,

You might want to vow to yourself that you will do your best to focus all of your concentration on this meditation right here,

Right now.

There is nothing else you need to be doing,

There is nothing else you need to be thinking about,

And especially there is nothing else that you need to be worrying about in this moment right now.

Once your eyes are closed,

Go ahead and draw a deep breath into your belly,

Expanding your lungs as large as they can go,

Then expanding your chest.

Go ahead and hold that breath for just a second at the top before exhaling loudly out of your mouth,

Releasing all the air you've pent up,

All that energy,

All that stagnant,

Release it with your exhale.

Once you get to the bottom of your breath,

Go ahead and take another pause before inhaling deeply into your belly again.

Once at the top,

Go ahead and hold and exhale,

Sigh out of your mouth,

Releasing every piece of stagnant energy that you can.

The breath is the key to the mind,

Once we can move our breath,

We can move our thoughts,

We can move our thought patterns and we can control our inner state of mind.

Continue breathing like this,

Taking deep breaths into your belly and exhaling,

Sighing out of your mouth.

This breath is really cleansing and you'll find that it draws your attention almost immediately straight inward.

It's hard to focus on the outer world when you're breathing really,

Really deeply.

It brings you that sense of presence.

Take a few more breaths just like this.

Now maybe gently seal your lips,

Continuing that deep breathing pattern,

But this time exhaling out of your nose,

Finding a more stable rhythm,

A more sustainable rhythm.

Now that you have your focus turning inwards,

We're going to go ahead and start with the body scan.

I'm going to mention a part of your body,

Just gently bring your awareness to that part of your body and try and visualize the part that I'm talking about.

For example,

I'll say right big toe.

Maybe in your mind you can picture what your right big toe looks like or you can feel the blanket on top of it or the earth beneath it.

Visualize what it would be like to be your big right toe.

Bring as much attention as you can as possible to that right big toe.

Trying to think of nothing else but something that involves that toe.

Next,

Right ankle.

Picture how your right ankle moves without actually moving your ankle.

Picture what it feels like when it's stiff,

What it feels like when it's flexible.

Again,

Bringing as much attention as you can to that right ankle.

From here,

Visualize your right calf.

Big piece of meat that gets you from point A to point B.

This muscle is very important.

Right knee.

Maybe recognizing the movement of the right knee forward,

Backwards,

Bending.

Picture what it would be like to use your right knee right now without actually doing so.

From here we move up to your right hamstring.

Imagine engaging your right hamstring.

How strong is your right hamstring?

Right hip.

What does your right hip look like?

What does it feel like?

How does it move?

Moving upward to the right rib cage.

Imagine taking a deep,

Deep breath and watching every rib expand as far out as it can before exhaling and watching it contract.

From there we'll move to the right shoulder.

Picture all the ways in which your shoulder might move.

Secular motions up and down.

Next is right bicep.

Picture yourself engaging your bicep as hard as you can.

Let go of that image.

Now moving to your right elbow.

Like the knee,

Picture yourself circling your arm,

Using that elbow.

Right forearm.

Another meaty muscle in your body that does a lot more than you might realize.

Imagine engaging that muscle as tightly as you can.

And releasing.

Right wrist.

Like the ankle,

Takes many motions as well.

Circular.

We do a lot more with our wrists than we believe as well.

Riding.

Lifting.

All these little tiny intricate ways in which your wrist moves is often taken for granted.

Next,

Without moving your muscles,

Imagine your right thumb.

Bringing all your attention to your right pointer finger.

Right middle finger.

Right ring finger.

And right pinky finger.

Next we'll move back through the arm.

Right wrist.

Right elbow.

Right shoulder.

Visualize the center of your chest.

Visualize your heart beating,

Your chest rising and falling.

From here go up to your throat.

Right where your throat chakra lies.

Maybe picture what this looks like.

What color it is.

Maybe it's a deep shade of blue.

Maybe it's a bright pastel blue.

Maybe the aura is large.

Maybe it's really small and compact.

Just visualize how your throat feels right now.

Maybe you need to swallow.

Moving upward visualize your ears.

Focus in on what your ears are hearing right now.

Imagine the sound waves traveling into your ear canal and back out.

Next is mouth.

Visualize what your mouth is doing right now.

Is your tongue relaxed?

Is it stuck to the top of your mouth?

Maybe relax it.

So there's no effort in any muscle in your body.

Next visualize your nose.

Imagine the air flowing in through your nose and out through your nose.

Move up to your third eye.

Center in between your eyebrows.

This is another one you might want to visualize as an aura,

A spinning ball of energy.

How fast is it spinning?

Is it spinning at all?

What color is your third eye?

How bright is it?

Maybe you can feel a little tickle right in your forehead as if someone is hovering their finger above your forehead and you can almost feel it.

From there visualize a point on the very top of your head,

Your crown chakra.

What does this look like?

What does it feel like?

Do you feel energy moving up your spine and through your crown chakra?

Or do you feel stagnant?

Just notice.

From here we'll go back to heart center,

Visualizing our chest rising and falling again.

Moving over to your left side body,

Visualize your left shoulder.

Again visualize moving it,

Its rotation.

Feel how stiff or how flexible your shoulder feels right now.

Next to your left bicep,

Visualize engaging your whole left bicep without actually engaging.

And relax.

Visualize your left elbow.

Visualize its movement,

The bending and straightening.

Moving to the left forearm.

Imagine gripping something as tightly as you can.

Squeezing that forearm as tightly as humanly possible.

And releasing.

Next visualizing your left wrist moving in circles,

Forward and backwards.

Recognizing all that the wrist does for you.

Moving to the left thumb,

Without moving your finger imagine bending your thumb.

Now your left pointer finger,

Left middle finger,

Left ring finger,

Left pinky finger.

Bringing your attention back to your left wrist,

Left elbow,

Left shoulder,

Back to heart center.

Imagine your rib cage rising and falling.

Moving to your left rib cage,

Visualize your breath here.

Left hip,

Visualize what your hip looks like and how it feels.

Is it tight?

Is it agile?

Visualize your left hamstring,

Its movements.

Imagine engaging it as tightly as possible.

And then releasing.

Visualize your left knee.

Again imagining all of the movements of the knee and showing gratitude internally for the health of your knee.

Maybe you feel pain here,

Take note of what you can visualize.

Left calf,

Left ankle.

Imagine circling your ankle,

Pointing your toe and flexing your foot.

And finally visualize your left big toe.

Bringing all your attention to this one tiny point on your body.

Coming back to your breath.

Visualize the air coming in and out of your body.

What it looks like,

How strong it is,

What it feels like on the inside of your nose and your throat.

Is it warm?

Is it cool?

Without changing your breathing pattern,

Start to observe the way in which you're breathing.

As if you were yourself watching your body observe your breath.

From here before we go into a silent meditation I would recommend choosing a mantra.

A mantra is a little syllable or saying that you repeat internally to bring your attention to a specific aspect or character that you want to embody.

Create your mantra as if you already embody this character that you would like more of.

If you feel unsafe say,

I am safe.

If you feel tired say,

I am rested.

If you feel you need more patience say,

I am patient.

Once you've chosen a mantra to repeat to yourself internally.

As you inhale focus on the breath coming in your body and as you exhale repeat that mantra inside of your head.

Every inhale focus on how the breath feels in your body and every exhale repeat that mantra in your head.

As you inhale visualize the air coming into your body and as you exhale repeat your mantra in your head.

You can continue meditating like this on your own or you can now use my voice to bring you back to the physical world.

Slowly starting to breath deeper.

Maybe wiggling your fingers and toes.

Maybe rocking your head side to side.

When you're ready to come back gently blink your eyes open.

Imagine you were just waking up for the first time in the day.

The day is yours.

Every moment is yours.

Every moment is yours to choose how you react and act.

Every moment is yours to create your reality.

Namaste.

Reviews

beautiful amazing relaxing smooth refreshing. loved it