Hello and welcome to this gentle and nourishing body scan meditation.
Whether you choose to lie down or sit allow yourself this precious moment to settle in letting your body begin to melt into deep relaxation.
Draw in slow nourishing breath through your nose as you release it through your mouth like a soft whisper.
Feel yourself sinking into this sacred space of connection with loving attention beginning to explore the landscape of your body.
With curiosity and tenderness notice the many different sensations flowing through you.
Feel the body and how it is held by the surface beneath.
Beginning at the crown of your head this is the gateway to higher awareness.
Observe any sensations there with gentle curiosity.
As you exhale imagine a golden light softening any tension.
Now floating down to your face,
Your forehead,
Your eyes.
Soften your cheeks and your strong jaw.
Let it relax.
Breathing in peace and as you exhale feel these areas melting just like snow in warm sunlight.
Drifting to your neck and shoulders these bearers of all of life's responsibilities.
Send them waves of appreciation as they release and unwind with each nourishing breath.
Blow down to your arms,
To your hands,
Your fingers.
Welcoming any sensations.
Perhaps you find a gripping feeling.
If so let it go by breathing into this area.
And now maybe after a gentle breath you can find a tingling or a comfortable warmth running through your fingers.
Maybe you're starting to feel a peaceful weightlessness.
Resting your awareness at your heart center.
This is a sacred space of love and compassion.
Feel its steady pulsing rhythm as you breathe here.
Embracing whatever emotions arise with unconditional acceptance.
Just breathing in and out.
Descending now to your solar plexus where your inner fire dwells.
Honor any sensations or emotions gathered here.
Allow vital energy to dance and flow freely.
Journeying now to your sacral center,
The wellspring of creativity below your navel.
With loving awareness observe the ebb and flow of energy in this emotional sanctuary.
Now acknowledging your root chakra,
The connection you have to earth at the base of your spine.
Feel into the powerful cord of energy flowing from the base of your spine down to Mother Earth.
Allowing any excess energy to transform and ground through you.
Float through your strong hips and thighs and flexible knees with infinite patience.
Invite these areas to release into deeper peace.
Glide down through your sturdy calves to your ankles feet and ten toes.
Welcome all the sensations here as your feet sink into profound relaxation.
Now expand into the magnificent wholeness of your being.
Feel the luminous life force flowing through each energy center like a sacred river.
Marvel at the delicate balance of sensations,
The dynamic dance between activity and serenity.
Witness your body and experience the connection of awareness and the language your body uses to communicate with you.
See it with wonder.
See it with awe.
Resting here in these precious breaths,
Embrace yourself exactly as you are.
Perfect,
Whole and complete in this moment.
Bathe in the deep peace of self-connection and when your heart calls you to return,
Gradually deepen your breath with gratitude.
Welcome gentle movement back in with your fingers and toes.
Draw one nourishing breath as you release it,
Opening your eyes and carrying this profound body wisdom and self-compassion with you like a treasured gift throughout your day.
Thank you for meditating with me.
My name is Lissa Sandler and you can follow along with me here on Insight Timer sending you my gratitude and love.
