Beachside Body Scan

A relaxing body scan guided meditation. Take a moment to pause and connect with your body, one area at a time, as you relax among soothing waves on a peaceful beach. Sink into the sand as you notice subtle sensations or no sensations at all. There is no right or wrong, just simply observing and being. Or shall I say, "beach-ing." May you find a calm connection within.

Transcript

Welcome to your beachside body scan guided meditation.

An opportunity for you to step away and pause and simply bring your awareness within connecting to your body.

To begin I invite you to simply make yourself comfortable.

Find a nice relaxing space where you won't be disturbed and just get your body into the most comfortable position for you.

You can lie down somewhere just making sure your body is comfortable and supported.

If you prefer you can choose to sit down.

Again whatever makes you the most comfortable so that you can bring your attention and your awareness and your focus on simply breathing and connecting during this time.

As you're comfortable simply begin by witnessing your breath.

No need to change your breath just becoming aware of your breaths natural rhythm.

Feeling the inflow and the outflow.

As you connect in and feel this breath start to notice your body itself and the sensations of your breath within the body.

Perhaps the gentle rise and fall of your belly and chest.

Just feeling yourself held and supported in this moment.

Feel yourself nurtured by that breath.

If you'd like you can gently close your eyes if that feels comfortable for you or if you choose you may soften your gaze.

Again whatever feels best for you to relax into this space.

And to help you sink deeper into relaxation during our time to connect here I invite you to use your imagination.

Allow your mind to drift off envisioning you relaxing on the most beautiful beach you can imagine.

Just take a moment to feel the peace of this place.

A beautiful beach on a beautiful day.

A serene and sacred space for you.

Hearing the peaceful rhythm of the waves.

Knowing this is a calm place for you to simply rest and be.

As you drift away relaxing on your beautiful beach I invite you to begin by simply bringing your attention and your awareness into your feet.

Simply witnessing your feet.

Noticing your feet and noticing if you feel any sensations in your feet.

Simply becoming aware.

No judgment.

There is no right and no wrong in this practice.

You may feel a variety of sensations and you may feel no sensations at all as we move throughout the body.

And everything is okay.

No right no wrong.

Again simply witnessing,

Observing and becoming curious.

Just feeling those feet.

You can bring that awareness and focus in and notice any sensations in your toes.

Gently flow that awareness to the bottoms of your feet.

And to your heels.

And the tops of your feet.

Noticing any sensations in your left foot.

And noticing any sensations in your right foot.

And once again bringing that awareness into both feet.

And I invite you to lovingly guide that attention and that awareness slightly upward.

Now resting and being with your ankles.

Feeling into your ankles and noticing any sensations here.

Witnessing the tops of the ankles.

The sides of the ankles.

And the back of the ankles.

Bringing your attention to the left ankle.

Noticing any sensations.

And now the right ankle.

And once again holding that space and witnessing both of your ankles.

And gently flowing that awareness upward into your calves.

Breathing into your calves.

Witnessing your calves.

Observing.

No judgement.

Just curiosity if there are any sensations you're feeling here.

Becoming aware of the top of your lower leg,

Your shins.

Feeling the sides of your calves.

And from the sides going all the way around to the back of your calves.

And once again feeling the whole lower leg.

Feeling both lower legs.

Take a moment to focus in on that left lower leg.

Feeling within to the left lower leg.

And now the right lower leg.

Witnessing.

Lovingly moving back to both lower legs.

As you begin to feel ready gently bring that breath,

That awareness,

That witnessing up into your knees.

Noticing your knees.

Noticing the tops of your knees,

Your kneecaps,

Any sensations here.

Feeling aware of any sensations on the sides of the knees.

On both sides.

And moving that awareness behind the knees to the back of the knees.

Once again just feeling the fullness of your knees.

Lovingly shifting that awareness fully to the left knee.

Noticing any sensations in the left knee.

Gently guiding that awareness over to the right knee.

And once again holding space with both of your knees.

As you lovingly breathe and gently flow that awareness on upward once again.

This time allowing your awareness and attention to rest in your thighs.

Feeling aware of your thighs and witnessing if there are any sensations you are feeling aware of the top of your thighs.

Feeling into the sides of your thighs.

And into the back of your thighs.

Once again allowing that awareness to hold the fullness of both thighs.

And gently shifting it to the left.

Feeling the entire left thigh.

Bringing that awareness in.

Being an observer.

No judgement.

Simply witnessing any sensations here.

As you are ready gently floating over to the right thigh.

And witnessing here.

Once again bringing your awareness to both thighs.

Now as you feel ready gently breathing and flowing that attention and that awareness upward.

Feeling the pelvis.

Becoming aware of the pelvis and the lower abdomen.

Allowing your awareness to sink and rest into this place.

Observing noticing any sensations here.

Lovingly moving that awareness and attention to the sides feeling and witnessing the hips.

As you are ready flowing that attention to the back bringing that awareness to your seat resting your tailbone and that way lower back.

Breathing into this area becoming a witness and observer.

Just curiously noticing if you feel any sensations.

As you are ready just breathe into this entire lower torso area.

Just holding space and witnessing any sensations around this whole area.

The hips,

The pelvis,

The seat,

The tailbone.

Lower back,

Lower abdomen.

As you feel ready I invite you to bring that awareness upward.

Allowing it to flow into your entire abdominal area.

Feeling that breath allowing it to relax.

Just bringing that awareness there noticing any sensations.

Any sensations within this area.

As you feel ready just allowing that awareness to flow around.

Flowing around to your sides becoming aware of your sides.

The sides of your torso.

Allowing that awareness to flow into your back your entire mid-back.

Just bringing your attention here and becoming curious of any sensations you may be feeling.

And then just holding space and awareness around this entire mid area on the abdomen the sides and the mid-back.

Becoming aware.

As you're ready gently flowing that awareness upward once again.

This time allowing it to come and settle and witness the chest.

Breathing into this area feeling and observing.

Just becoming aware of any sensations you may be experiencing here.

No right,

No wrong,

No good,

No bad,

No judgment.

Just simple witnessing and observing.

Feeling across the chest allowing it to flow over into the shoulders.

Becoming aware.

And allowing that awareness to settle in and witness and feel within to the upper back.

Mindfully observing any sensations here.

And lovingly holding that curious observation around this entire area the chest the shoulders and the upper back.

Gently allowing that awareness and attention to flow over to the left shoulder.

Noticing any sensations here.

And allowing that attention to trickle down into the upper arm the left upper arm.

Bringing the awareness here and observing.

And gently observing and witnessing the left elbow.

Allowing that observation and that awareness to flow down.

Now focusing in on your forearm.

Allowing it to flow into the forearm just becoming curious and noticing any sensations.

The top of the forearm.

The sides.

The back.

Feeling into that forearm on the left side.

Gently trickling down into the wrist becoming curious and observing any sensations you may be feeling in your wrist.

Bringing that attention to the top of the left hand.

Feeling any sensations on the top of the left hand and the fingers.

Noticing any sensations in the palm of the left hand and fingers.

Just taking a moment to witness the left hand.

Noticing any sensations.

Now just taking a moment to hold that loving gentle observing awareness with your entire left arm.

Other upper arm,

Elbow,

Forearm,

Wrist,

Hands and fingers just feeling into this entire left arm.

As you're ready,

Allow your next breath to inhale up that upper arm all the way up the left arm and across to the right shoulder allowing your attention and awareness to settle in to that right shoulder.

And flowing that curiosity into the right upper arm.

Taking a moment to be with the entire right upper arm,

Noticing any sensations around it.

Gently allowing that awareness to flow into your right elbow becoming curious as you witness the right elbow.

Gently observing.

Gently allowing that awareness to trickle in to the right lower arm.

Noticing any sensations on the top of the lower right arm.

Any sensations on the sides.

Just on the back of the lower right arm.

Just becoming aware of any sensations in the entire lower right arm.

As you're ready,

Allow your attention to flow into that right wrist.

Feeling into your right wrist.

Gently allowing that awareness to trickle into the top of your hand.

Just feeling.

Observing.

Gently moving that attention to the underside,

To the palm and the underside of the fingers.

Not just witnessing any sensations in the entire right hand.

And allowing the awareness now to rest within the entire right arm.

Feeling observing any sensations in the entire right arm.

As you're ready on your next breath,

As you gently inhale,

Allow that awareness to flow up that right arm through the shoulder and to come and rest and witness any sensations in your neck.

Bringing that awareness and attention to your neck.

Becoming aware if you notice any sensation in the front of the neck.

On the sides of the neck.

The back of the neck.

No judgment.

Just observing.

Noticing.

Witnessing.

Just holding that awareness in the entire neck once again.

As you're ready,

Gently flow that curiousness and awareness and observing into your jaw.

Feeling your chin and your jaw.

Any sensations here.

Noticing any sensations on the lips,

The mouth.

The upper lip.

Becoming aware of the nose.

Under the eyes and the cheeks.

The ears.

Noticing any sensations in the back of the head,

The back of the skull.

Around those ears.

Any sensations of the eyes,

The eyebrows,

The eyelids.

The temples.

Forehead.

The top of the skull.

Taking a moment now to be with your entire head,

Just any sensations.

The head,

The face,

Anywhere.

Just holding this area gently in your awareness.

Curious observation.

No judgment.

Just simply witnessing if there are any sensations that you are feeling.

As you're ready,

Just bring that awareness down,

Allowing your attention to be with the entire body,

Your head,

Your neck,

Your shoulders,

Your arms,

Your chest,

Your abdomen and back,

Your pelvis,

Your seat,

Your legs all the way down through your feet.

Feeling your entire body as one.

Just again,

Connecting in with that breath,

Your natural rhythm,

That gentle inhale and exhale and feeling your entire body.

Feeling your body in this moment on this beautiful day on this serene beach.

Feeling the peace of simply being.

Very nice,

Very nice surroundings.

Say that again.

As you're ready,

I invite you to feel yourself ground deeper into your body,

Connecting deeper with that breath.

If you'd like to take a couple of nice deep breaths,

Sinking in,

Bringing yourself back to this moment,

To the room you are in,

You can gently start moving your body a little bit just to bring yourself back here,

Moving that body you just so deeply connected and brought yourself home to,

Feeling the sensations as you move your body in this physical space,

Moving those fingers and toes,

Feeling that breath stretching if you'd like,

And as it feels comfortable,

Gently allowing your eyes to open.

Just take a moment now to look around where you are and just feel the energy of your body,

Feel that deep sacred connection,

Feel yourself in this moment.

May you carry this peace,

This stillness and this connection with you throughout the day,

Wishing you a beautiful and blessed day.