Hello my friends and welcome to Breathe and Let Breathe where when you meditate any donations will go to organizations funding those that need it most.
This simple body scan meditation is also one of the most powerful.
Unique to this body scan are positive affirmations that are incorporated at the end when your mind is at rest and most receptive.
The intention of this meditation is to help you accept each moment as it is giving you more peace in your life.
Now getting into a comfortable seating position with your back straight or lying down,
What's most important is that you are showing up for whatever arises without judgment,
Criticism,
Or trying to change your experience in any way.
Feeling more into your aliveness,
Into your body's knowing,
And strength and healing from within.
Keeping your eyes open with the soft gaze in front of you starting with some nice deep breaths.
Breathing in with your nose and out with your mouth.
You you with the next out breath closing the eyes fully arriving here in this moment knowing that you can always come back to your breath as an anchor a safe place to rest in if sensations or emotions arise that become too uncomfortable now moving your attention to the feet going down the legs down to the soles of your feet placing your attention on the right and left side seeing if you can notice any fabric perhaps if you're wearing socks or any feeling perhaps a slight tingling taking in the inner arch and outer edges of the foot moving up to the toes perhaps noticing the feeling of each toe is there a coolness a warmth noticing what can be felt what can be experienced moving to the top of the foot seeing if you can sense anything there now when you're ready move to the heels and ankles moving up to the legs all the way to the knee just exploring the temperature fabric weight and any sensations noticing if there's any tensing in the knees breathing into any places of tension and relaxing those places as you breathe out now moving up from the knee to the hip and also from the inner thigh up to the genitals can you feel the aliveness notice what you also feel from the inside out and if your mind should wander as mines will do that's okay just using your breath to guide you back back to your breath then back to your body just noticing what your experiences perhaps you feel nothing at all not trying to change anything just being with whatever arises noticing how both legs feel the lane the weight temperature perhaps numbness remembering that there is no right or wrong experience it's just showing up for what's here moving to the base of the spine to the left and right buttocks perhaps noticing the weight of the body against the mat cushion or chair now moving your awareness to the whole of your hips to the pelvis feeling the whole of this area perhaps letting your breath guide you to the felt sensations not just from the outside but also from the inside out when you're ready moving your attention to the lower back and further up to the ribs moving up your back to your shoulder blades this is the area where we typically hold our stress seeing if you can narrow your focus attention to a pinpoint to see what you can experience then broadening your attention back out perhaps there's a boredom or tiredness just showing up for whatever is there taking your awareness to the whole of the back noticing where there are places of tension and breathing into those places releasing that tension as you breathe out and again if your mind should wander that's okay just using your breath as an anchor to return back to your body and whenever you're ready moving to your stomach noticing if you can feel hunger or fullness or something in between and again if nothing is experienced or felt that's fine too perhaps noticing your belly rise and fall as you breathe in and as you breathe out moving up slowly to the ribs as they make space for the lungs and heart perhaps there's a quality of energy in the heart right now a heaviness a lightness noticing if you can feel your heart beating pulsating life through the body then moving to the upper ridges of the shoulders then moving down to the arms feeling into the palms of the hands the back of the hands the fingers is there any tingling just noticing any sensations moving up the wrist and up the arms noticing if they're straight or bent perhaps noticing any coolness of the air just being with whatever is here now you moving to the back of the neck then the base of the head what's the experience is it tight loose changing or constantly staying the same moving to the base of the head then to the entire back of the head to the forehead is there holding attention or a smoothness noticing the eyes see if you can feel behind the lids moving down to the nose the cheeks perhaps noticing if you can feel the coldness of the air you moving down to the lips perhaps noticing if there's any tension on the face and breathing into those places of tension and tightness and breathing out and relaxing those places relaxing your face then returning your attention back to your breath now imagining that there is a hole on the top of your head where you can breathe in air now breathing into the top of your head down your body down through your legs and out your toes then breathing back in through your toes through your body and out your head and one more time breathing in through your head down through your body and out through your toes and completing the cycle by breathing in from your toes up your legs through your body and out your head when we return back to our bodies and listen to its wisdom we can return back home to ourselves embracing what is happening so we can inherently experience our wholeness and live in peace and grace remember that you can always return to the sense of peace throughout your day by returning back to your breath you are worthy you are capable you are exactly where you should be just remembering to breathe and let breathe you're thinking yourself today forever turning back home to yourself namaste
