Body Scan for Relaxation

Use this body scan meditation to help your physical body relax and release tension whenever you need a boost. Become centered, grounded and balanced by using guided imagery of light in each of your physical areas.

Transcript

Welcome to the Divine Lotus Healing Meditation Series with your host,

Laura West.

Welcome to the Body Scan for Relaxation Meditation.

Over the course of the next several minutes,

I invite you to pay full attention to your own physical being.

Please find a space that is comfortable and quiet,

Where you will be uninterrupted.

You may wish to sit upright in a chair,

With your feet firmly planted on the ground,

And your hands resting comfortably in your lap,

Or you might prefer to lie down,

Prone,

With your back against the couch or a bed or even on the floor.

Upon getting comfortable,

Breathe in to the very center of your belly,

Noticing that as you do so,

Your chest rises ever so slightly and your stomach expands outward.

Continue to breathe in to your stomach,

Slowly and deeply,

As we shift your focus to the top of your head.

Noticing now your crown or head region,

Becoming aware of any sensations in the hair follicles,

Noticing the temperature around the head,

Focusing not only on the top of the head,

But the back and the sides as well.

Inviting this space to soften and relax as your focus moves downward into the top of the face,

Noticing the eyes as they are closed or open,

Inviting them to soften.

So often they do the work of carrying you through your day,

And it is nice now to pause and invite them to feel a little bit more free,

A little bit more relaxed.

Invite the creases around the corners of the eyes to soften and expand,

To droop ever so slightly.

Bringing your awareness now down into the jaw and the tongue,

Noticing the connecting points between the upper jaw and the lower jaw,

By the ears,

Inviting this space to loosen,

To become more free,

To let go.

Should there be any tension there,

You might want to breathe into this space,

Allowing it to loosen.

And now bringing your awareness down to the back of the neck and the upper shoulders,

Allowing this space to be free and open.

For many of you,

This is a space that is chronically tight.

With some concentrated deep breaths,

Invite the energy of your breath in to circulate through the neck and the shoulders,

Widening this space,

Expanding this space,

Inviting it to release,

Inviting it to relax,

Inviting it to let go of any tension that it may be holding,

Allowing it to feel stretched,

Allowing it to feel free.

And now bringing your awareness down into the upper chest,

Across the front of the shoulders,

Opening this space with the breath,

Inviting it to loosen and expand,

Inviting it to soften and to relax,

Breathing into this space,

Letting it widen,

Letting it release.

And now bringing your awareness down into the arms and the elbows and the forearms,

Allowing these spaces to feel loose,

Limp,

Effortless,

Weightless,

Relaxed,

Noticing the wrists and the palms and the fingers as you breathe into this space,

Allowing it to be free from any stiffness or pain through the breath,

Moving through,

Clearing,

Elongating,

Cleansing.

And now bringing your awareness to the upper stomach,

Through the rib cage,

Taking an inhalation into this space to fill it with vibrancy and fresh air,

Noticing how this vibrancy and this fresh air that enters the front of the chest is also mirrored in the middle of the back,

Allowing both of these spots to expand with each breath in.

And on the exhale,

Feeling a gentle and calm release,

Sinking into your beingness.

As the chest rises and falls,

The back stretches and relaxes.

And moving your awareness down to the belly,

The navel,

Just above and just below,

Taking a breath into this space,

Feeling the stomach rise to its natural stretch,

And on the exhale,

Feeling it deflate naturally with ease and completeness.

As the belly continues to rise on the inhalation,

Becoming aware of the sides of your waist,

Moving ever so slightly out and in,

Inviting this relaxing sensation to move to the small of the low back.

Feeling fresh,

Clean,

Vibrant energy as you breathe in to your being.

Continuing your awareness down through the hips,

Acknowledging any tightness,

Should it be present.

As you breathe into this space,

Allow the tightness to begin to soften.

As you exhale,

Allow the tightness to begin to release.

So often,

The hips are heavy duty workers for the being,

For the physical body,

The manifestation that is you,

Sending loving,

Guided thoughts of freshness and of lightness and of vibrancy on the in-breath to the hip region.

And on the exhale,

Allowing it to release,

To relax,

To soften and to stretch ever so.

Bringing your awareness to the thighs,

Allowing them to soften,

Allowing the muscles to release,

Allowing the muscles to relax as you breathe into this space.

Bringing your awareness now to the knees,

Allowing the knees to soften,

To relax,

To release,

Should any energy be present that is tight or stuck.

Invite your breath to move into this space with fresh,

Vibrant energy.

Notice how it begins to release the stuckness or the stiffness on the exhalation.

Continuing your awareness now to the shins and the calves.

Breathing into the shins and into the calf muscles,

Allowing them to release,

To elongate,

To relax,

To soften.

Breathing now into the ankles,

Noticing as your awareness focuses on the ankles,

They become loose and free and flexible.

Breathing fresh,

Vibrant life force into them,

Releasing any tension or stiffness or stuck energy through the exhalation of the breath.

Moving your awareness down into the feet,

The heels,

The arches,

The balls,

The toes.

Perhaps giving your toes a wiggle,

Flexing your feet down and up as you breathe into this space,

Allowing them to widen,

Allowing them to stretch,

Allowing them to grow ever so slightly softer as they do the good work of holding you up all day long,

Letting them release and relax at this time.

And again,

Bringing your awareness back to the center of your being,

Inhaling deeply to the belly,

Noticing perhaps a lightness,

A sensation of relaxation,

A groundedness,

A centeredness,

A peacefulness that is present within your being.

Inviting yourself to take a few moments now to rest in this space.

If you still notice any particular spot on your physical being that feels tight or stuck,

Return your awareness to this place and with the breath,

Invite it to release.

Invite it to cleanse.

Invite it to loosen.

Invite it to be free and let go of any of the tension or pain or stress that it is holding.

And if it should not wish to release in this moment,

Know that that is okay.

You may return at any time to this breath awareness to continue allowing the body to relax and release and balance.

Thank you for participating in this exercise today.

I wish you infinite blessings.

Namaste.

Reviews

This is my go to ... love it 🍃

Very focused and relaxing!
Thank you!

Wow.... This was just the thing I needed tonight. Thank you so much!!!!

Thank you. It really helped

Namaste 🙏 ✨🦋✨🦋🙏

My hips thank you...! 🙏🏻✨🌻✨😊

Very nice - good relaxation in a short meditation.

I enjoyed it !!!

Fantastic way to check in with my body at the end of the day. Thank you!

Very pleasant body scan thank you

Lovely bodyscan with lots of focus on moving the breath through the body.

Thank you for helping me focus more in depth. Namaste.

Great way to start the day

Relaxing and comforting. Thank you

Wonderful way to start the day. Excellent pace and tone from the guide. Well done.

Very nice start to the day. Very calming.

I found this very useful and well directed. Exactly what I needed this morning. Thank you.