The duration of today's body scan guided meditation will be your opportunity to exist completely within your body.
You are not obligated to be anywhere else.
You will not be focused on anything else you need to do.
Your focus will not be distracted by inaccurate perceived notions that you owe this time to anyone or anything else.
You will simply be present here,
In this very moment,
Residing in the meditative energy and receiving it for exactly what it is.
Please take this time to settle yourself into a posture and position that feels most appropriate for your body scan meditation.
But most importantly,
Choose a posture and position that feels most comfortable to you.
It is recommended that this body scan be conducted in a laying position with your back on your mat,
Floor,
Bed or surface.
However,
You may choose to complete this body scan meditation in a seated position,
A standing position or any position that works best for you.
You may choose to keep your eyes open and focused on a point in front of you or you may choose to close your eyes during this meditation.
Closing your eyes is recommended in order to internalize your energy and feelings.
This is your meditation.
The choice is entirely yours.
Take a few moments to really become comfortable in your chosen position.
Allow yourself to sink into this moment.
Allow your body and your mind to relax completely.
Take notice of your body's bony prominences.
Where do you feel your body making contact with your mat,
Floor,
Bed or surface?
Where is your body being supported?
In contrast,
Where does your body not meet the surface at all?
What parts of your body are suspended,
Just sitting there in space?
Ensure that your arms are placed in a comfortable position.
This may mean having your arms out beside you.
You may have your palms in a supine position,
Keeping them open and exposed to the universe.
You may choose to place your hands upon your belly,
Your third chakra,
Your solar plexus chakra that is the center responsible for personal power,
Self-esteem and confidence.
Place your arms wherever feels right for you.
Be aware of your body.
Feel the energy of your body exactly for what it is.
Begin to tap into your senses.
Be aware that there may be some activity taking place within your mind.
Be aware of the sensations that you are feeling within your body.
You may have lingering effects from earlier today or from the moments that have preceded the moment you are in right now.
Take this time to notice them.
Run through them in your mind.
Acknowledge them.
You do not need to dismiss or dispose of them.
Simply notice that they are here and choose to be aware of the body itself.
Being aware of your body entirely.
Your entire body.
Recognizing its existence from the very top of your head to the very tips of your toes.
Imagine your awareness as a type of lighthouse at the shore of your body.
The light from the lighthouse encompassing your entire body.
Ensure that you are breathing.
This is not a forced breathing pattern.
Simply allow your breath to occur naturally.
Slowly breathing in.
Slowly breathing out.
Allowing the breath to create a sense of relief within your body and mind.
Allowing your body to breathe in the way it wishes to breathe naturally.
Now,
Imagine the light from your lighthouse forming into a narrow beam of light.
This narrow beam of light will shine downwards,
Shining directly down the right side of your body.
It will shine through the right side of your chest,
The right side of your abdomen,
Your right hip,
Your right leg,
Your right foot,
All the way down to the tip of your toe.
The tip of your small toe on the far right of your body.
Focusing solely on this one narrow strip of your body.
What is it that you discover here?
What do you feel in this narrow beam of light?
Do you feel your clothing resting on your skin?
Do you feel the temperature of the room?
Are there areas here where you feel nothing at all?
Are they numb?
Do you feel any tingling?
Are there any points that seem to contain a heightened level of sensitivity?
Notice these types of sensations.
But not only these types of sensations.
Notice all sensations.
Do you notice anything else?
What is passing through your body?
Do you hear any sounds?
Have you noticed any movement or vibrations?
If you have wandered to any other parts of your body,
Take this moment to bring your focus back to your narrow strip of light.
Focus on this area only.
Keep your focus here.
Being aware of this point in your body.
Focusing on what you find within your body should not feel strenuous.
Reside within your body comfortably.
Acknowledging the energy within your body should feel natural.
Take your narrow beam of light and slowly shine upon the remaining toes on your right foot.
Slowly swinging your light like the single movement of a pendulum.
Slowly moving the light from your small toe on the right.
Toe by toe by toe by toe.
All the way to your big toe near the medial part of your body.
Being aware of what you find within the swing of the pendulum.
Do you find tension?
Do you find relaxation?
What sensations did you discover within the swing of the pendulum?
Were there points of heightened sensation?
Were there points that were lacking sensation?
Do not neglect to notice even the small spaces between each of your toes.
Recognizing that these spaces connect your toes.
Develop a curiosity about your toes.
You do not need to find anything in your search,
But you joyfully continue your journey anyway.
Your focus is on your toes.
Simply on your toes.
Shine your light brighter so that it now does not just brighten your toes,
But also encompasses the entirety of your foot.
This will include your toes,
The ball of your foot,
Your arch,
Your heel,
The top of your foot,
Your ankle,
The sides of your feet.
Shine the light into the bones,
Muscles and tissue within your foot.
Do not strain yourself.
Your awareness should be comfortable,
Natural and free flowing.
If a sensation arises,
It will do so naturally.
This part of your body is complex and so beautiful.
Feel where this part of your body touches your mat or the floor or your bed or your surface.
Where do you end and your surface begin?
How are you separate and how are you connected?
If your mind is wandering and has strayed,
You can take this opportunity to bring it back.
To your meditative body scan.
Bring yourself back to your foot.
You may acknowledge where your mind had wandered off to,
But you're going to choose to center your focus back on your foot.
Focusing on your beam of light.
Feeling this light filling up into your ankle and above your ankle.
The light shining brighter moving up into your lower leg.
The light shining on your shin,
Your calf,
The internal workings of your lower right leg.
Allow your lower right leg to just be and feel the sensations within it as it does just that.
If you find tension or stress in this part of your body,
You may choose to release it from your body,
Letting it escape and finding relief.
Alternatively,
You may choose to only acknowledge the tension and stress and just allow it to be.
You choose what your body scan is intended for.
Is this body scan more for you to create a sense of healing?
Or is this body scan more for you to simply become more aware of the sensations within your body?
The choice is entirely yours.
Choose what feels the most natural and the most beneficial to you.
Whichever you choose,
Ensure to dedicate your full awareness to this process.
Your light sparks upwards into your right knee.
What do you feel in your knee?
Trigger your curiosity.
Tend to your knee.
Your light now grows upwards into your upper leg.
Feeling the light within your thigh.
Shining your light on each sensation.
Examining the sensations.
Appreciating the sensations.
They are a part of you after all.
Let go of what you expect your body to be or what you expect it to do and simply allow this part of your body to simply be as it is.
Each part of your body may have similar sensations or each part of your body may have completely different sensations.
Does the temperature change as you travel through?
Does your sensitivity fluctuate?
Do you go from relaxation to tension and then back again?
Breathe it all in.
You do not need to exert yourself to make this experience special or groundbreaking.
It simply is.
Use your light now to create a rainbow.
A bright beam of colourful light shining and curving around from your right hip to your left hip to your left thigh through your left knee down through your left shin and calf.
Landing in your left foot and ending in your small toe to your far left.
Do not have an expectation that your left should be equal to your right.
We are allowed to have imbalances and imperfections.
It is about appreciating ourselves for who we are.
What do you feel in this toe?
Even if you feel nothing in this area,
Recognize that,
Take note and just allow it to be.
Move medially to your next toe.
Stay there for a moment.
Move to your middle toe.
Stay there for a moment.
Move medially again to your next toe and stay there for a moment.
Move along to your last toe,
Your big toe.
And comfortably rest there for just a moment.
Allow your focus to reside within your toes on your left foot.
Fill the remainder of your left foot,
Your toes,
The ball of your foot,
Your arch,
Your heel,
The top of your foot,
Your ankle,
The sides of your feet.
Feel your foot internally.
Do not have an expectation of what you'll find here.
Allow your discoveries to be very real and organic.
Sit at the top of your ankle but stop there.
Do not rush past here yet.
This is not a race.
It is simply what it is.
Allow it to be.
Now you may continue your journey into your lower left leg.
Feel your calf,
Feel your shin and feel everything that resides within it.
Sit within your lower leg for a while.
Look around it.
Bask within all of its sensations.
It is not unlikely to not just encounter physical sensations on this journey but also emotional sensations.
These are important and they are valuable.
Surrender yourself to these emotions when you encounter them.
It is important to feel.
It is important to feel.
Whether these emotions are anger,
Sadness,
Grief or confusion.
Whether these emotions are happiness,
Delightfulness,
Fullness,
Relief.
Or pleasure.
Allow yourself to feel these emotions.
Allow them to flow naturally and freely as they should.
Acknowledge everything.
Stay present.
Come into your left knee.
What do you find here?
What do you find?
When you are ready,
Slowly rise up into your left thigh.
You do not need to make this transition quickly.
You can complete any part of your scan slowly if it feels best.
You can start at the bottom of your upper leg.
You can then move to the back of your upper leg just below your gluteus.
You can work your way around the sides of your legs.
Eventually coming to the front of your upper leg.
You are welcome to follow your own personal map of your body.
What do you find?
What landmarks and treasures do you discover following this map?
What do you find?
Breathe it all in.
If you find tension,
Choose to just acknowledge it or choose to consciously heal it.
Whichever you choose,
The power to do so resides within your mind and within your body.
Simply make the choice.
Become aware.
And allow your energetic self to follow through with the process easily and naturally.
It is just as easy as letting go.
It is time now to move up into your pelvic area.
This is your first of 7 chakras.
This is your sacral chakra or root chakra.
This energy vortex governs your well-being and your ability to manifest.
Explore this chakra.
Explore this area superficially.
Your skin,
The hairs on your skin.
Your skin,
The hairs on your skin.
And explore it deeply.
Your muscles,
Your bones,
But most importantly,
Your powerful internal energy.
You likely will have noticed how your breathing patterns affect the sensations within your body scan and vice versa.
How your breathing affects your feelings and sensations.
How the sensations,
In turn,
Affect your breathing.
The pace of your breathing can be affected by your emotions.
But you can help navigate and cradle your emotions by healthfully finding your natural breathing rhythm.
Come back if you have wandered.
Move into your lower back,
An area where people commonly experience tightness.
No matter what you feel here,
Whether it be tension,
Stress,
Numbness,
Pleasure or relaxation,
This feeling is completely unique to you.
Simply stay here for a moment.
Feel how your breath affects your lower back.
Is your lower back elevated or is it resting on the surface below you?
Either position is entirely right.
Either position is entirely right as long as it is comfortable for you.
When you are ready,
Come up and forward into your belly.
There is an abundance of energy within your belly.
Much of your emotions reside here.
What emotion do you feel?
When you recognize this emotion,
Surrender yourself to this emotion.
Feeling it as you breathe,
Allow your belly to rise slowly and extensively with each inward breath.
Allow your belly to fall slowly and completely with each outward breath.
Breathe naturally and with intention.
Feel the strong connection between your belly and your breathing.
Come now into the upper part of your torso,
Your upper back and your chest,
Internally your lungs and your heart.
Your breathing is considerably noticeable here.
Feel your heart beating.
Feel alive.
Encompassing yourself entirely within your upper torso.
Show gratitude for being alive.
Find yourself moving up into your shoulders.
It is common to carry a great deal of weight here.
Whether it be the weight of your friends and family,
The weight of your job,
The weight of your finances,
The weight of your busy schedule.
Acknowledge the weight upon your shoulders.
How heavy is it?
Make the choice.
You may choose to simply acknowledge the weight or you may choose to utilize your internal healing energy to make the weight lighter.
It is not necessary for us to feel overwhelmed.
It is your basic right as a human being to feel free,
Light and uplifted.
Simply let go.
Come back to your shoulders if you have wandered.
Find yourself falling from your shoulders down into your right arm,
Your right elbow,
Your right wrist and your right hand.
Settling into your fingers and focusing on the very tips of your fingers.
Start with your pinky.
Move to the next finger in.
Move to your middle finger.
Moving to your index finger.
Move on to your thumb.
Examine each finger individually and then scan your fingers together as a cooperative working system.
Acknowledge the connection between your fingers and your hand.
Coming into the back of your hand and your palm.
Where does your hand touch?
Does it touch the surface below you?
Does it touch your belly?
What is it touching?
Maybe it's not touching anything at all.
Acknowledge your wrist.
Tend to your wrist.
Come up into your forearm.
What do you find here?
Is it a significant feeling?
Either way,
It is exactly as it should be.
Come into your right elbow.
Stay here for a moment.
What do you find?
Coming up into your right upper arm.
Your triceps and biceps.
Completely scanning the circumference of your upper arm.
Do you feel the environment interacting with your upper arm?
Do you feel the temperature,
The air or any external energy?
What do you feel internally?
What feelings and sensations reside within your upper arm?
Allow your upper arm to just be.
Creating another beautiful,
Colorful,
Bright rainbow from your upper right arm through your right shoulder,
Through your collarbone,
Into your left shoulder,
Down your left arm and directly down into your left hand.
What is in your left hand?
Eliminating the expectation that it will be anything like your right hand.
Go through each finger one by one.
Do you find it easy to navigate your fingers?
Is this a difficult process for you?
Either way,
Simply acknowledge how you feel as you are doing so.
Come up into your left wrist.
Come up into your left forearm.
Ensure you are residing within your arm.
Being aware of your left elbow.
Coming upwards into your left upper arm.
Feel your arm as a whole.
What do you feel here?
What do you find?
Come through your left shoulder up into your neck.
This is your throat chakra.
The fifth chakra.
Here lies creativity and communication.
Do you feel the energy in this area?
Do you feel choked up?
Can you find the relaxation and breath within this area?
Connect with your chakra.
And simply be.
Be present.
Rising up into your jaw,
Chin,
Mouth,
Lips and tongue.
Regularly used for consumption and speech.
What do you feel in this area while it is at rest?
Follow your cheeks,
Your nose,
Your eyes,
Your brow,
Your forehead.
Is your face relaxed?
Are you holding a particular facial expression on your face?
Do you wish to relax?
If so,
Simply do just that.
Feel your temples,
Your ears and the sides of your head.
Feel the very back of your head and stay there for a moment.
Come on up to the very top of your head.
Now,
When you are ready,
Allow your awareness to flow elegantly from the top of your head all throughout your body.
This should happen slowly,
Like a wave of relief.
A sensational,
Pleasurable wave.
Feel it move down your face,
Your neck,
Your shoulders,
Your arms and hands.
Your chest,
Your belly and your back,
Your pelvis and glutes,
Your legs,
Your knees,
Your ankles,
Your feet.
Feeling the sensational wave of relief landing at the very tips of your toes.
Just remain here in whatever position you have placed yourself in.
Breathing.
Always breathing.
Existing entirely in this moment.
Show gratitude to yourself for allowing yourself to take this time to simply be.
Show gratitude to the universe for allowing this to be possible.
Seeing the beauty intending to your body and emotions.
Please take an extended moment to simply bathe in your own energy and find comfort in the feelings you are experiencing in this moment.
As we reach the end of our body scan meditation,
I will count down from the number 3.
As we count down,
You will begin to find yourself coming through from your guided meditation.
3.
Acknowledging the sensations,
Feelings and emotions you experienced throughout this session.
2.
Coming back to a state of awareness,
Feeling enlightened,
Sensational and happy.
1.
Stretching,
Opening your eyes,
Smiling and continuing on while taking with you all of the positive feelings and benefits you obtained throughout your meditation.
Take care.
Be well.
Namaste.
