Guided Body Scan Meditation

Use this guided body scan meditation to ease anxiety, and find peace and calm in the present moment. By focusing on our body and the breath, we allow ourselves to become grounded and at ease. Studies show that practicing the body scan meditation for at least 28 days can make significant changes to our health and improve our relationship with our bodies. This meditation includes a female voice and gentle background music featuring 432hz binaural beats.

Transcript

Welcome,

Dear one,

To this guided body scan meditation.

I am honored and grateful that you have chosen me to be your guide today.

It is useful to see this time now is a time that is totally set aside for you as an opportunity to be by yourself and to be with yourself fully.

See if you can allow it to be a nourishing time,

A time you deserve to give yourself some positive energy and attention,

A time in which to open to the sources of strength and healing within yourself.

In doing work of this kind,

It is important to remember not to try too hard to relax.

This will simply create tension.

What we will be doing is becoming aware in each passing moment and simply accepting what is happening within yourself,

Looking at it clearly and seeing it as it is because it is already here.

It is a part of your experience in the moment for better or for worse.

Let go of the tendency at times that we all have to want things to be different from how they are right now and allow things to be exactly as you find them.

If there are occasional background noises or distractions at times,

Accept them as the reality of the moment and let go of trying to change the reality by insisting that it be sometimes and something different from how it is.

Allow yourself to be exactly as you are.

Use the instructions for guidance as best you can,

Watching your body and the activity of your mind as we go along,

Letting go of judgmental and critical thoughts in particular,

And simply doing what it says to do as best you can and being aware of how you feel and what is happening.

Remember that there is no right to feel when you are doing this.

The way you are feeling is the way you are feeling right now.

And that is the right way.

Just accepting it and giving yourself permission to feel what you are feeling and seeing is just the way you need to be.

And it is okay to be where you are.

Do this meditation in whatever posture or position is comfortable,

Preferably lying down on a bed or mat,

But without a large pillow.

If you are on a firm surface you may wish to place a cushion under your knees to take some strain off your lower back.

If lying on your back is not comfortable,

Make sure your chair is supportive.

It's really your sensitivity and level of attention,

And not the way you are positioned,

Which is important.

So now let's arrange yourself to lie down on your back if possible,

Settle into a comfortable position and allow your eyes to gently close if this is comfortable to you,

Letting the arms lie alongside your body,

Palms open towards the ceiling if that feels comfortable,

And allowing the feet to fall away from each other,

And slowly bringing your attention to the fact that you are breathing.

No manipulating your breath in any way,

But simply experiencing it as the air moves in and out of your body and directing your attention in particular to your stomach and your belly,

Your abdomen,

And feeling the sensations in that region as the breath comes into your body,

And the abdomen expands gently,

And as the breath moves out of your body,

And the belly depletes and just following with your mind's eye,

The rhythmic movements of your stomach with each breath,

The rising of your stomach,

And the falling on the out breath.

And on each out breath,

Simply letting go,

Letting your body become heavy as it sinks a little bit deeper into the floor or onto your mind.

Just give full attention in each moment to your breathing,

The complete in breath,

And the complete out breath,

Following rhythmically one after the other,

As the body sinks with every out breath into the better mind.

Now when you feel ready,

Let's shift the focus of your attention to the toes.

Just taking your mind and moving it away from your belly.

All the way to the foot,

And all the way out to your toes,

And just becoming aware of whatever the feelings are in this region of your body.

There may be sensations of tingling,

Moisture,

Or itching,

Maybe warmth,

Whatever they are,

It is not important.

Just feeling your toes as they are.

And if you find that you are registering a blank when you tune to this region,

Then just experiencing not feeling,

Experiencing what is there,

And just breathing with these sensations,

Experiencing the big toe and if you can the little toe,

Not moving them but just feeling them individually,

And perhaps the toes in between.

As you breathe in,

Just imagining that the breath is moving right down onto and through the lungs,

And through the stomach and down the left leg and all the way to your toes.

And as you breathe out,

Imagine that the breath is just moving back up from your toes and ultimately out through your nose,

So that you're breathing in down to your toes and then breathing out from your toes.

And when you're ready just on the breath letting go of your toes completely,

Allowing this region of your body to just dissolve in your mind's eye and move your attention and bring it to focus on the bottom of your left foot.

Whatever you're feeling in this particular region,

Breathe with it,

Feeling the bottom of your foot.

And when you are ready,

Breathing down the leg to the bottom of your foot,

And on the out breath breathing out from the bottom of your foot and simply letting it go.

And coming to focus now on the heel and the place where your heel is making contact with the bed or the mat,

Or wherever,

And feeling the sense of touch and pressure.

And when you're ready breathing into the heel and on the out breath just letting go of your heel,

Becoming aware of the top of your left foot and whatever feelings or lack of feelings there are from that particular region.

Not so much thinking about your foot.

It's just being there with it,

Feeling it,

Letting awareness spread,

Letting it predominate the feel of your awareness at that moment,

Breathing with your foot and letting that awareness spread to the ankle now as well,

And feeling your own left ankle and breathing with it.

And when you are ready,

Breathing directly in breath to the ankle,

And on the out breath,

Just letting go of the ankle and the entirety of your left foot.

And as you relax into a deeper state of stillness and awareness.

There's nothing else to do right now.

Nowhere to go.

But just being aware of them.

Become aware of your left lower leg,

The shin in the front and the calf muscle in the back,

And any sensations feelings in your lower left leg,

Not just on the surface but deep down as well,

Right down into the lower leg,

Experiencing this region as it is not trying to make it be any different than it is just accepting the feelings that you feel breathing with them.

And when you are ready,

Just letting go of this part of your body as well as you relax and sink even deeper into the back into the floor.

As you let go.

Let the focus now move up to your knee,

Feeling your knee,

The kneecap,

The sides and the back of the knee,

And deep into the joint,

And just experiencing your left knee,

Breathing with it,

And on an out breath just letting it dissolve as well.

Moving now into the region of the left side of the knee,

The outside and deep inside,

All the way up to the groin and the hip and just experiencing your left as it touches the better man,

Letting it be soft and relaxed as possible.

If there is any tension in the thigh or anywhere else where you come to it,

Just allowing it to exist on each out breath,

Allowing the thigh to be soft and relaxed,

Breathing with your thigh.

And when you are ready,

Taking a deeper breath down to the thigh.

And as you breathe out just letting it dissolve and relax and soften as you go.

And now let's move over to the right leg and become aware of the feelings in the right toes,

The toes of the right foot,

And is you can without wiggling them,

Just feeling the sensations of the big toes,

Little toes and the others,

Breathing directly the breath down into the foot,

Right to the toes,

And on the out breath just letting the breath come up from the toes and right out through your nose,

Just registering the sensations that are in this region,

Not judging them,

Or worrying about what your toes should feel like,

But just allowing them to be exactly as you're experiencing them now.

And when you are ready,

Taking a deeper breath in,

Down into the toes,

And on the out breath just letting your toes dissolve in the field of your awareness,

Letting the attention shift down to the bottom of your right foot,

This time including the heel and the place where the foot makes contact with the bed or the mat,

Just turning into any and all sensations,

Breathing with them.

And when you are ready,

Just letting the attention gently move on to the top of the foot to the breathing in and breathing out experiencing this region of your body.

And when you're ready,

Just letting it go,

Letting it relax and soften and dissolve in your mind's eye,

And you begin to become aware of the lower leg.

Usually don't pay too much attention to this part,

We take it for granted.

But now just feeling this extremely important part of your body as it is,

Appreciating it perhaps.

And when you are ready,

Breathing into it.

And when you breathe out,

Just letting go of it as well.

And become aware of your right knee and breathing down to the knee and on the out breath letting go of the knee as well.

And then on the right thigh,

Entire region of the upper leg between the hips and pelvis and groin,

All the way to the knee,

Feeling your right thigh any sensations at all as it rests on the bed or on the mat.

And being as precise as you can about experiencing and feeling these sensations,

Whether they be a warmth or tingling or heaviness or lightness,

Blood flow or anything else you may experience at this moment.

And simply sensing feeling your thighs.

And when you are ready,

Breathing into the thigh.

As you breathe out,

Just letting go of this region too.

Now becoming aware of the pelvis,

The entire region of your pelvis from one hip to the other,

Aware of the buttocks and contact with the matter the floor,

And the sensations of contact and await,

And perhaps of heaviness or whatever you are feeling,

Becoming aware of the region of the genitals and whatever sensations or lack of sensations,

You are experiencing this region,

Becoming aware of the hips themselves.

And just breathing with your entirety of your pelvis.

And when you are ready,

Directing the breath on the in breath down into your pelvis.

And as you breathe out just letting the pelvis often and release any tension and let go with the breath as you think even deeper into a state of relaxed awareness and stillness.

Totally present in each content to just be and to just be right here as you are right now.

There is nothing to do right now.

There is nowhere to go right now.

And experiencing whatever sensations that are here.

This is of course the region that is for many of us,

Sometimes giving us problems.

There may be been sensations of intensity and just for the moment experiencing your back as it is,

And letting the breath penetrate really move into every region of your lower back on the in breath,

And on the out breath just letting any tension and tightness,

And you holding on or any intensity,

Just be there and flow out with the out breath to the extent that it will.

And as you breathe out,

Just letting go of the lower back and moving up into the region of your upper back.

Just feeling the sensations in this region,

Breathing with them,

And you may even feel your rib cage around your back as well as in your friend,

Expand on each breath.

Be aware of your ribs,

All the way around to your spine,

And any tension or tightness or reservoirs of fatigue or discomfort in the upper back region or central back region,

And just letting them dissolve and move out with the breath as you let go and sink deeper into the stillness and relaxation and allowing your attention to shift to the stomach again and experiencing the rising and falling of your stomach as you breathe.

Just allow your awareness to expand from the belly in front of your body to the chest now as well,

Feeling the movements of your diaphragm that umbrella like muscle and separate your stomach from your chest from your heart and your lungs.

Just for a moment,

Experiencing the chest,

As it expands in breath and contracts.

And if you can,

Tuning to the rhythmic beating of your heart within your chest feeling if you can as well the lungs expanding on either side of your heart,

Nourishing every region and every organ and every tissue of your body with oxygenated but each time the heart pumps blood throughout the body.

And continuous cleansing on the out breath,

Just experiencing your chest and your stomach as you lie here,

And the muscles on the chest was breasts entirety of your body.

And just letting this region dissolve into relaxation as well,

And allowing your attention to move to your fingertips,

Just become aware of the sensation now in the tips of your fingers and your thumbs.

And you may feel some pulsations may feel a dampness or a warmth or whatever you feel just feeling your fingers.

The sides of them and the backs of them right up to the tips and letting the field of your awareness expand to include the palms of your hands and the backs of your hands,

And the wrists and here again maybe picking up the pulse,

Your wrist,

As the blood flow to your hands,

Becoming aware now as well.

Any and all sensations regardless of discomfort or problems with one region or another,

Simply experiencing your body as it is,

And in particular now,

Your allowing the field of your awareness to include the right up to the armpits and shoulders and shoulders are reservoirs of tension for many of us sort of tension is often the cause of some pain and perhaps during the day stresses often wind up,

Creating this tension in our shoulders,

And our neck.

And at the moment,

Just experience this just experience your shoulders as they are.

And if there is any tension,

Just on the in breath breathing into your shoulders,

Into your arms,

And on the just letting that tension dissolve as you breathe out,

Letting go of the tension and letting go of your arms,

All the way from the fingertips,

Up to the shoulders themselves.

As you sink even deeper into the state of relaxed observation and awareness,

Just becoming present in each moment,

Letting go of whatever thoughts come up or whatever impulses to move,

Or to do something else.

And just experiencing yourself in this moment.

And feeling the entirety of this region of your body,

Experiencing what it feels like perhaps when you swallow.

And when you breathe,

As the air goes from the head to the chest through the neck region,

Breathing in down to the neck intentionally,

And on the out breath just letting go of the neck as well,

Letting it relax and dissolve in your mind's eye.

Becoming aware now of your face.

Another region that often stores accumulated tension over the course of the day and focus first on the john the chin,

Just experiencing it as it is any sensations right up in the hinge region of the job breathing with this region,

And on the out breath when you are ready,

Just letting it dissolve,

Becoming aware of your lips and your mouth,

The teeth and the gums,

Your tongue and the roof of your mouth,

And the back of your mouth and throat,

And just breathing with this region and the sensations and feelings of your mouth and lips and cheeks,

And on an opera just letting this region as well.

And then becoming aware of your nose,

Feeling the breath as it moves in and out of your nostrils warmer moist air breathing out cooler drier air breathing in simply becoming aware of yourself as you're breathing goes on and be aware now of your eyes and the eyebrows,

And the space between the eyebrows,

And then the entire region around your eyes and the eyelids,

And often there is tension in this region as well.

And just if there is any tension on the opera,

Just letting it leave as the breath leaves,

Allowing your temples to relax and dissolve as you experience the sensations on the side of your head and breathing.

Now to your ears,

Breathing out from your ears and letting them go as well.

And now the forehead just breathing with your forehead and letting it soften.

And if you sense any emotions associated with the tension or feelings and the muscles of your face just being aware of that and breathing in nourishing your face,

Asking it gently to relax and dissolve into relaxation and into stillness.

And just coming up to the entirety of your face,

Including your forehead,

Breathing with the entirety of your face,

And just letting the entirety of your face including your forehead dissolve into neutral.

Most of the time or faces are busy protecting one view or another.

And for now just letting it be as it is now working overtime,

Just letting it be.

Be still and neutral,

Your own face,

Relaxed and at peace.

And now becoming aware of the back of the head and the top of the head,

The entire region of the upper region of the head and skull and breathing in now to this whole region and breathing out from this region,

Focusing on the spot now at the very top of your head,

About the size of a 20 cent piece,

And just letting the breath move from your nose right up to your mind's eye to this spot at the top of your head.

The very crown of your head and breathing out from this region right down through your nose again.

And just imagining that that spot can open up like the blowhole of a whale,

And then you can breathe right through the top of your head,

Breathing in and out right through the top of your head and letting the air and energy right out of your head and right back into it,

So that you're imagining that you're breathing now from the top of your head right through the body and out of the bottom of your feet and breathing now in the bottom of the feet and right out the top of your head and simply watching and allowing your breath to move in this way,

Entire length of your body,

All of your muscles in a deep state of relaxation,

And the mind simply aware of this flow of energy,

This flow of breath,

Experiencing your entire body breathing.

And when you are ready,

Just feeling your body is a whole,

From the top of your head to the bottom of your feet,

Lying here in a state of stillness and deep relaxation and sinking deeper and deeper into a state of well being.

And as we come in touch with feeling complete feeling holds we are in touch with our essential around in which our limitations are open to things just as they are in each.

And seeing that this attitude and this stillness itself is allowing and acknowledging the world to be as it is beyond our personal fears and concerns beyond the tendencies of the mind to control to want things to be a certain way.

And seeing ourselves as complete right now,

As we are looking and experiencing deeply the fullness of our life,

The limitless qualities of life,

And experiencing the fullness of our ability to love and to care and experiencing being totally awake right now.

Thank you.

Now to conclude,

Bringing your awareness back to your body again and feeling it as a whole.

And now you might want to wiggle your toes and fingers,

Stretch and flex your arms and hands and allowing this calmness and the centerness to remain with you as you move now.

And as you resume the activities of your life.

Thank yourself for having taken the time and the energy to care for yourself in this way.

And remember,

The state of relaxation and clarity is accessible to you by simply attending the in breath in the out breath.

And letting it be a source of constant strength and energy for you and for others with you share your letting it provide a deep personal reservoir of balance and from which you may make conscious decisions and choices about how to live more integrated and healthy.

And satisfied.

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Love, love, love Ms. LeeNor 🥰🙏✨