Body Meditation

Body scan meditation, lying down. Promotes relaxation and helps bring forth an awareness of the felt-sense. Similar to yoga nidra, bringing all parts of the body into awareness with the breath and focused attention.

Transcript

Hi you beautiful, Sexy, Love-filled creatures. Today we're going to do a 10 minute body meditation. It's going to help you drop into your body and connect with every inch of you. So you're going to start by finding a hard surface you can lie on your back, Legs out, Arms by your sides, Palms up, Shavasana if you will, If you're a yogi. You can lie on a yoga mat, Or just the floor, Or a rug, Preferably not your bed. Taking a few deep breaths, Inhaling through your nose and relaxing. Let everything relax and melt into the floor. Exhaling and exhaling. Letting yourself drop in here as you breathe. Relaxing. On your next inhale you're going to inhale and you're going to clench every inch of your body. Squeeze it so tight, All of it. The pelvic floor, The toes, The thighs, The belly, Inhaling, Squeezing it all, Squeeze it all as tight as you can like you're wringing out a sponge. And then exhale, Release it, Let it drop all into the floor, Relaxing and melting. Tissues and muscles melt off of the bone and you're getting so heavy. The floor, The earth is supporting you as you melt, Relaxing, Inhaling and exhaling. I invite you to close your eyes if they're not already closed, Dropping in. Inhaling and exhaling. And dropping your awareness now all the way down into your toes. Feel your toes. Feel the aliveness of your toes as you take your presence into them. And as it expands into the soles of your feet and the arches and the heels of your feet, Breathing. Expanding your awareness now to your ankles and moving up the lower legs, Feeling your awareness, Noticing any sensations that are present, Any twinges or contractions, Anything that's blocking the flow of your awareness, Energy, Presence in the spaces as you pass through them with your awareness. Moving up now to your knees, Feeling your knees, Allowing them to melt into the ground beneath you and moving up to your legs, Feeling them heavy into the floor or the mat, Feeling your awareness expand and fill the fronts, The backs, The sides, The inner thighs, All the way up, All the way up to your hips and your pelvic bowl, Your sacrum, Your pelvic floor, Your womb, Your womb space, Cervix or cervix space, Feeling the entire bowl, Filling it full of your energy, Your intention, Your awareness, You are present here in this space of your pelvic bowl right now. Fill it up, Fill it with your awareness and your energy, Staying with the breath, Inhaling, Bringing your awareness to the low belly, Inhaling, Expanding your low belly on the inhale as you fill it full, So full of all of your presence and awareness, Waking it up, Waking it up in 3D all the way back into your sacrum, This whole space just above your hips and moving now up to your navel and behind your navel, The spine, The abdomen, The obliques, Filling it all with all of your awareness and energy. Exhaling, Melting even deeper into the floor and inhaling, Moving your awareness up, All the way up into your chest, Under the rib cage, Through the back of the heart, The front of the heart, The breasts and the breastbone, The collarbones, All of your chest, Filling it full of your energy, Your awareness, Feeling it expand as you inhale and melt as you exhale. Feel the love of your presence here in your heart center, Bringing your awareness into your fingers, Each of your knuckles and your hands, The palms of your hands and the backs of your hands, Moving through the wrists, Noticing, Still noticing any blockages, Any stagnant energy, Any place that feels a little unsteady or gray or resistant to your presence, Breathe into it, Allow it, Moving up your forearms into the elbows, Breathing into the elbow joints, They need your love so much and bringing up the upper arms and the shoulders, The armpits, Feel your awareness in your armpits, Feeling the connection of the arms and the sockets of the joints into your chest as you breathe deeply and expand your awareness into the throat, Feeling your presence, Lighting the space up with your energy, Your love, Your awareness, Feel it in your throat, Breathing through the blockages, Breathing into them, Sending them, Sending them love, Bringing your attention into your jaw, Relaxing any tension, Breathing into your jaw, Feel it, Allow it and relax it into your cheekbones and your tongue and your lips and your mouth, Feel your presence here and relax them, Your eyes, Your eyes are heavy, Your awareness, You can feel it in your eyes, Behind your eyelids and into your third eye, You can feel your presence here at your third eye, Loving and relaxing, Opening, Releasing, Breathing and you feel the top of your head and in the center of your head to the pineal gland and the brain, The home of so much activity, So much energy that we generate here in this space, Breathing into it, Bringing your presence into this machine between your ears that brings so much into your life, Breathing, Inhaling and exhaling, Feeling your presence here, Feeling your head heavy into the floor, The ground beneath you, Inhaling and exhaling and on the next inhale, You're gonna begin to scan your body faster as you inhale, Feel your presence move up the front of your body from your toes all the way up the center of your body to the top of your head and then exhaling back down the back of the body, The back of the head, The back of the spine, All the way down to the base of the spine, Inhaling up the feet up the front of the body, All the way to the top of the head, Exhaling down the back, Down the spine, All the way to the base of the spine, Inhaling one more time, All the way up to the top of your head, Exhaling, Releasing and coming to a peaceful place of rest and silence.

Reviews

Perfect for when you only have 10 minutes. Thank you so very much.

This was beautiful, Lola. You have such a calming, sensual voice. When it came to my head I was able to become aware on a deep level. I feel calm, yet energized. Thank you!

Lovely body scan! Thank you.