Loving Body Scan

Please do not listen to this recording while driving or operating machinery. It is intended for use only when you can safely relax and give your full attention to the experience.

Loving Body Scan - A tender, nourishing journey through the body, this meditation invites you to meet each part of yourself with loving presence, compassion, and acceptance. As you scan gently from head to toe, you’re encouraged to soften, release tension, and cultivate a deep sense of appreciation for the vessel that carries you through life. Ideal for winding down, reconnecting, or simply being kinder to your body in this moment.

Transcript

Gently allow your eyes to shut and take a deep healing breath.

In this meditation you will be employing a body scan technique which is a powerful way to help you to re-establish contact with your body.

It's effective for developing heightened attention and deeper intuition.

The intention of the body scan is to help you to be loving and kind to your body,

Your mind and your energy,

While sensing what is actually going on inside.

The scan is energetic and may include working through any ill health,

Physical phenomena or low-level mental or emotional imbalances that you may endure.

Using the body scan technique will allow you to meet with and work on each part of your body with great respect and gentle care.

The body scan allows you to fill your life with joyful energy by tuning into the universe and its unlimited energy,

And by drawing on the kind and loving energy that resides within you and that is available to us all.

It's like showering your entire being with joy,

Love,

Kindness and positivity.

It helps to remove any inner blockage,

Any blocks to the mind,

Body and spirit,

And helps both the mind and body feel more at ease and whole.

Meeting and working on each body part using kind and loving energy is a way to reconnect and forge a strong friendship with your body.

As you move through your body,

If you note any pain,

Note the feeling or emotion that comes forward when you sense that.

Then treat the feeling with as much kind and loving energy as you can.

And as you keep on with the meditation,

Allow these feelings and emotions to come through.

This routine teaches you how to respond to unpleasant feelings by acknowledging them and moving on without getting stuck or making up a story about them.

That isn't true.

In certain parts of the body,

It's common not to feel anything at all.

Merely allow your attention to remain there for just a little while.

Breathe deeply and then move on.

Begin now by settling your energy and gently note your methodical breathing pattern and lovely deep breaths.

Tune in now to the position of your body and how your body feels right now.

You can trust that you already have all that you need to be present and mindful as you do this kind and loving body scan.

Imagine now that there is a waterfall of golden light cascading down and out across your body.

The sparkling energy of the waterfall begins above your head and moves throughout your entire system,

Working on every part of you.

You may feel warmth or a gentle tingling as this energy embeds within you.

Noting the area and how it feels.

Tuning into your body.

Breathing deeply.

Feeling the expansion of your chest or abdomen with each breath.

Bring your attention to your nostrils now and feel them move as your breath flows in and out.

Then rest in the natural flow of your breath.

No need to control it.

Noticing how breath vibrates throughout your body.

Allowing yourself to dive deeper and deeper down.

Letting your energy flow to the changing feelings within your body.

There is no judgment,

No analyzing,

Allowing your energy to float and move.

You're not thinking about your body but rather connecting directly with each feeling.

Tuning into the golden light and viewing the body from within.

Take a moment to feel your body as a whole.

From your head to your toes.

Noting the places that are in contact with the support beneath you.

And being aware of the golden energy infusing you,

Working through you.

As you continue to scan your body with the support of this incredible golden energy.

Now transfer your attention to the top of your head and let everything else go.

Put your full awareness on the top of your head and without looking for anything in particular.

Feel any sensation there.

Perhaps it feels heavy,

Tingling,

Cold,

Warm,

Or cold.

Or anything else that you may be aware of.

Note any feelings.

Once you acknowledge any feeling there,

Turn your mind toward thoughts of kind and loving energy.

And allow that energy to infuse your body and remove anything that is ready to be removed.

Silently affirm words in line with your truth.

The top of my head is wrapped in comfort and golden light.

If you are experiencing any pain,

You could think my head is free of pain.

Free of any tight or heavy feelings.

My head feels comfortable.

Imagine your head while you repeat any of these words.

Or words that you craft for yourself.

Or maybe you just rest within the golden light.

And tune into the feeling of kind and loving energy towards your head.

Now move your attention from your head slowly to your eyes.

And become aware of any feelings there.

It may be that you're aware of a colour or of light.

Do your eyes feel tired or heavy or itchy or sore?

If you have eye problems,

Meet that difficulty with kind,

Loving energy.

Maybe you feel grateful for your eyes,

Even for your eyewear.

That your eyes allow you to see the world and move around easily.

Send an affirmation of kind and loving energy.

And bathe your eyes in golden light.

Feel the golden energy working on your eyes now.

Silently affirm,

I appreciate my eyes,

They perform such an important role.

My eyes are healthy and well.

I accept my eyes in whatever condition they are in at this moment.

And I see my life with clarity and balance.

Now shifting your awareness to your ears.

Feel appreciation for being able to hear.

Say,

My hearing is clear and crisp.

And for those wearing hearing aids,

I have gratitude for the technology that has created the device that allows me to hear.

And then fill your ears with golden light.

So that they too may be infused with the magic of the golden energy.

Now shift your attention to your nose.

Feeling the air coming in and out of the nostrils.

Tuning into the tip of your nose.

And being grateful that you're able to breathe deep and cleansing breaths.

Breathe in the golden light energy and feel the air fill your nostrils.

Golden energy filling your nose,

Your throat,

Your lungs.

Healing from the inside out.

And rest in gratitude for each healing breath.

Bring your attention to your lips,

Jaw,

Mouth and tongue.

And appreciate how they all work together.

In talking,

Chewing and smiling.

Note if you feel any tightness there.

Allow your jaw to unclench,

Loosening any tightness as best you can.

Tune into the position of your tongue.

Allow it to rest gently at the bottom of your mouth.

Your whole face relaxing.

Sending kind and loving energy to yourself.

You may silently affirm,

My lips,

Jaw,

Mouth,

Gums,

Teeth and tongue are healthy and well.

Fill the area with golden light.

Leave the light there for a while,

It knows what to do.

And feel the golden energy warm and soothe and heal as necessary.

Slowly move the golden energy from your head down to your neck.

Noticing any feelings in your neck.

Sending loving and kind words.

I allow any stiffness in my neck to melt away.

My neck moves with ease.

Now bring your attention to your shoulders and notice the top of your shoulders.

Allow any tension to roll off the shoulders.

Meeting any feeling that you note with kindness.

Take a deep breath and as you exhale,

Let your shoulders come down.

And release any tension stored there as best you can.

My shoulders are relaxed and at ease.

Allow the warmth from the golden energy to infuse the neck and shoulder area.

Let your muscles unwind and loosen.

Let the golden energy embed and release any tension here.

Now moving from your shoulders,

Slowly move the energy down your arms.

Noting any feelings as they arise.

Appreciate how your neck,

Shoulders and arms all work together.

Bringing your awareness to your hands.

Becoming aware of what position they're in.

Feel the points of contact as they rest there.

Noting any feeling,

Warm or cold,

Heavy or light.

Tune into any feelings of vibrating or pulsating energy here.

Note any feelings that you have in the arms or hands.

You know that you could move them.

But there's just no need right now.

Sending loving kind words.

My arms and hands move with ease.

I always feel held and safe.

I feel gratitude for how my arms,

Hands and fingers all work together.

Allowing me to keep my balance,

To lift things.

Filling your arms and hands with golden light now.

And slowly moving down the torso.

Appreciating your internal organs now.

From your heart,

Lungs,

Stomach,

Bowel,

Intestines.

Bringing kind thanks and gratitude for all of their many functions.

Allowing the golden light energy to fill your body and work on your organs.

Whilst this is happening,

You may silently affirm.

My heart is strong.

My breathing is gentle.

My stomach is calm.

During times of discomfort,

I remember to send myself loving,

Kind words.

I send away any fear or worry that I might have.

And when all is working,

I am grateful and I honour my body.

Now shift your attention from the front of your body to your back.

Slowly moving from the top of your shoulders down your spine to the lower back.

Note any feelings in your lower back.

Honour the feelings with kind and loving energy.

Now move your attention to the left side of your back and note any feelings there.

See if you can bring kind and loving energy to the parts that are uncomfortable.

And try to soften any pain or discomfort that you may be feeling.

Do the same on the right side of your back.

Start at the top of your shoulders and slowly work your way down to your lower back.

Again,

See what you note.

Do you have a history of back pain?

Are you holding yourself incorrectly?

Meet all feelings with kind loving energy.

Let history go and feel the comforting warmth of the golden light energy flow into your back with gratitude.

Allow healing to occur in the most ideal way for you.

Wrap your body in golden light now and feel it heal and vibrate throughout your energy system.

Imagine all of your muscles unwinding,

Allowing any pain that you may be holding on to,

To melt away.

Center your attention on your back and send loving,

Kind and healing energy and fill the area with golden light.

I bring kind attention to my back.

Any pain in my back is released.

My back muscles soften and open.

Allow any tense energy in your back to go.

Shifting the energy,

Slowly moving it through the hips,

Pelvis and bottom area.

And as this happens,

Note the feelings occurring in your body.

My hips,

Pelvis and bottom are healthy and comfortable.

Open to any feelings arising in your thighs,

Knees or ankles.

Feeling the muscles,

The skin,

The bones and having gratitude for your legs.

Set your intention now to bring in kind and loving energy.

Silently affirm,

My legs are strong and supple.

Healthy and well,

Energized and able to walk with ease.

Show kind and loving energy towards your legs,

Even if you're having difficulty with them.

Now move your attention to the tops of your feet,

The soles of your feet and toes.

And note any feelings there.

Say my feet are healthy and well,

They carry me with ease.

Noting any tightness,

Pain or discomfort in any of your joints.

Allowing the golden light energy to infuse this area.

And feel loving and kind vibrations resonate within your body.

As best you can now,

Soften and allow any tightness to just release from your energy.

It may help to imagine your breath traveling down through your body.

Gently sending kind,

Loving energy to any areas housing pain or discomfort.

And allowing the body to release.

This area of my body is at ease.

Any pain has been released,

And this part of my body is healed.

Now you can simply let your whole body relax.

Noting if you're holding on to negative energy anywhere in the body.

If you can,

Feel the breath and golden light moving through the body.

Allow your kind and loving attention to be on any area that may be holding unwanted vibrations or negativity or pain.

There's no need to judge it or to try to fix it.

Just wish it well and allow it to be.

Try as best you can to bring kind,

Loving energy to any part of the body that may be in need of extra healing.

Bring kind,

Loving energy to yourself,

To your whole body.

As you repeat the words,

I am free of pain.

That's right,

I am free of pain.

I am free of fear.

Letting go of all fear now.

I am free of fear.

I appreciate my body right now.

Really feeling grateful for all that my body does.

I absolutely appreciate my body.

I appreciate my body and am thankful for my health and physical well-being.

Blending the golden waterfall of light with your kind and loving energy now.

Let this blended energy fill your body and allow you to heal all that needs to be healed.

Feel the energy cocoon and nurture your physical body.

Let it vibrate within and without.

And feel the soft and gentle changes occurring in line with what your soul needs.

I'll be quiet for a moment now to allow this incredible energy to deeply infuse within you.

Let the golden light heal you.

Let it wrap around your body.

Let the warmth of the golden light embed.

Lovely.

Feeling deeply healed,

Vibrant and energized.

You can start to bring yourself back to the here and now.

And in a moment I'm going to count from one to five.

And at five you'll be wide,

Wide awake,

Refreshed,

Alert,

Completely back in the room.

One,

Giving the toes a bit of a wriggle now,

That's it.

Two,

Being able to bend the knees and move the legs.

Three,

Giving the fingers a bit of a wriggle.

Four,

Feeling a big stretch coming on with the arms.

Five,

Eyes wide open,

Wide,

Wide awake,

Refreshed,

Alert,

And completely back in the room.