Deep Relaxation Full Body Scan

This is a full-body scan guided meditation to promote healing, deep relaxation, and better sleep. There's a nature sound of dripping water and soft piano (part of the track). A very soft sound of a singing bowl is placed at the end of a meditation session. You will be given the option to fall asleep after the meditation or instruction to end the session comfortably.

Transcript

You are listening to a guided full body scan deep meditation and this should be done in a safe space.

The goal of this practice is to help you enter a deeply relaxed state of mind,

Body and soul.

Is for your body to receive the healing that you need.

If your body is handicapped in any way or currently in pain somewhere,

When you hear the words of certain body parts that you don't feel comfortable sensing,

Feeling or thinking about,

You may simply ignore the words and relax the rest of your body even deeper and allow yourself just to receive the healing your body needs.

When you're ready,

Please settle down into a comfortable position.

You can be seated or lie down.

Allow your body begin to quiet down.

Just like a fast pacing engine on an airplane,

Now beginning to slow down the spinning.

Getting ready to receive a deep relaxation session.

Now as your body getting quieter and more still,

Take a nice deep breath,

A long inhale and a longer exhale.

Allow your eyes to close gently and continue to deepen your breathing.

As your breathing continue to slow down,

You may begin to notice the sound of your breathing.

Right behind the chamber between your nose and your throat,

You may hear an oceanic sound coming and going rhythmically and faithfully.

Any noise in the background,

Either in your surroundings or in the recording,

Is unimportant.

All the noise that's not related to your physical safety,

You can safely ignore all the noise.

Noise only helps you relax deeper.

You can focus on the words that you hear in the space between the words you heard.

Now completely let go the control of your breathing.

Just let yourself breathe naturally and comfortably.

Notice your body.

Do a quick scan from the top of your head all the way down to the tip of your toes.

Every inch of your body is only living in the now.

There is no past.

There is no next moment.

There is just here and now.

You are comfortable in the moment.

You are not in the past.

You are not in the future.

You are in the now.

You are not in the past.

You are in the now.

You are comfortable and safe right here,

Right now.

You're all right here and now.

You can be totally relaxed in the now.

Every time you bring your attention to any part of your body,

Your consciousness and thoughts return to here and now.

So you can feel alive and vibrant.

Now shine the spotlight of your attention on your head.

Feel your entire head and relax your head all the way into your scalp.

You relax.

You relax your brains all the way down your spine.

You relax your entire nervous system.

And that's very good.

You begin to sense your face.

Is there any tension on your face?

You begin to relax your forehead.

Relax your eyebrows.

Imagine your face.

Imagine all the wrinkles and lines are disappearing on your face.

Your skin is becoming smooth,

Soft and shiny.

Just like baby skin.

Notice your eyes.

Notice how relaxed your eyes are.

Imagine your eyeballs sink deeply into the eye sockets as you relax all the muscles around your eyes.

And you relax your eyelids.

And you relax your temples.

Notice your cheekbones also relax.

Feel your jaws,

Your eyes,

Your nose,

Your mouth.

Feel your jaws,

Your mouth.

Begin to relax.

Allow your teeth to be parted a little bit as you relax your lips and your tongue.

Feel the relaxation around your face,

On your entire head.

Bring the feeling of relaxation down to your neck.

Feel your neck begins to become loose and soft.

You may do a couple swallowing motions to relax your throat even more.

As you relax your throat,

Your vocal cord is also letting go.

Letting go of any tension that's left until there's no detectable tension in your throat.

Completely loose and soft.

Now imagine this beautiful energy.

Maybe it's in blue color.

Slowly swallowing around your throat.

Slowly bringing in the healing you need.

To your voice.

So you can speak your truth more easily and effortlessly.

Next time you open your mouth to speak.

As you relax your entire head,

Your face and your neck.

Now feel your shoulders are beginning to relax.

Feel your right shoulder and your left shoulder.

Relax both shoulders deeper.

All the way to the back.

Relax the muscle between your shoulder blades.

As the muscle between the shoulder blades relax more and more.

Feel your shoulder blades move.

Maybe just a little bit.

To an even more comfortable,

Open position.

Give your muscle a few moments to remember how comfortable your shoulders are right now.

So relaxed and so open.

So natural and so easy for your shoulder blades to just fall back to this comfortable position.

Whenever you think about relax your shoulders.

Now bring the relaxation down to your arms.

Feel your triceps and your biceps.

Feel your elbows,

Forearms,

Your wrists and your palms.

Feel your fingers and slowly relax your entire arms.

Let go of the feelings of touch.

Just a little more.

Let go any tension in your arms and your hands.

Just relax deeply and completely.

When your arms are becoming more relaxed,

Your chest is beginning to relax deeper.

You may feel fresh air coming in as you inhale.

As you breathe out,

Relax your shoulders and arms and hands even more.

Bring your awareness now to your collarbone.

Relax all the muscle around your collarbone.

You feel your chest slowly opening up and sinking into a deeper relaxation with every exhale.

As you relax your chest,

Your lungs are now relaxed.

So you can feel the air comes in and out more freely,

Smoothly and rhythmically.

As your breathing become more effortless,

Your heart begins to slow down its beating.

Slowly but strongly,

The rhythm of your heart is becoming so soothing.

The rhythm of the pause throughout your entire body synchronize as you let go of all the tensions.

As the tensions are melting away,

Your diaphragm is beginning to relax.

You may feel your stomach right beneath your diaphragm beginning to relax.

Imagine there is a rush of warm colored energy nicely embracing your stomach.

Gently massage and relax your stomach.

Gently dissolve the stress and tension and the gas that you don't need in your stomach.

All gone.

Your entire digestive system begins to heal herself as you relax deeper.

As you relax your stomach,

Your belly and all the muscle around the mid-session,

Feel all the internal organs become more and more relaxed.

Let the sense of relaxation sink into your lower back and down to your waist.

And slowly you feel the entire spinal cord vertebrae by vertebrae.

Your body is loosening up.

As your mid-body relax deeply,

Your hips,

Your pelvis,

Your buttocks are beginning to relax.

You may sense some of unprocessed emotion sitting right here.

As your lower abdomen and your pelvis begin to relax,

All the unprocessed emotion,

Negative feelings begin to move,

To lose up and slowly they evaporate into the air.

All the feelings that you do not need anymore begins to melt away.

Notice your lower body.

As those feelings and emotions melting away,

Your lower body becomes lighter and more free.

Bring the relaxation down to your legs.

Your thighs are relaxed.

Your knees are now relaxed.

Feel your shins,

Your calves and ankles are now relaxed.

And notice your feet.

They are opening up and relaxing deeper.

Your toes.

Let go all the tension and relax deeper.

Down to a full body state of relaxation.

From the top of your head through your entire body to the tip of your toes.

And that is very good.

Now you are going to scan your body slowly following my direction.

You may repeat the statement that you hear silently if it confirms your state of relaxation.

Now let's begin to scan from the top of your head.

My head is so relaxed.

My brains are so relaxed.

My face is so relaxed.

My neck and throat are so relaxed.

My shoulders are so relaxed.

My arms are so relaxed.

My hands and my fingers are so relaxed.

My chest is so relaxed.

My stomach and my belly are so relaxed.

My entire back,

My lower back are so relaxed.

My pelvis is so relaxed.

My buttocks are so relaxed.

My thighs are so relaxed.

My knees,

My shins,

My calves are so relaxed.

My ankles,

My feet and my toes are so relaxed.

My entire body is deeply relaxed.

The more relaxed I am,

The more I allow the healing to begin.

The more relaxed I am,

The more I allowed any discomfort to melt away.

The more relaxed I am,

The more clear I become.

The more relaxed I am,

The lighter I become.

The more relaxed I am,

The more free I become.

I become more free to breathe,

More free to move,

More free to speak.

More free to feel,

More free to laugh,

More free to love.

And that is very good.

Now I'm gonna be quiet for a few minutes.

You will take all the time you need to enjoy this deep relaxing meditation in the next few minutes.

Just think about how relaxed you are.

And in the end of this meditation,

You will hear a soft bell to bring you back to normal consciousness.

Now relax.

Very good.

Now we're coming to the end of this deep meditation.

You may stay in this deep meditative state for as long as you like.

You may even fall asleep after this recording if it's beneficial to you.

Or you can choose to follow my direction and comfortably come back to full consciousness.

To come back,

Take a few deep breaths.

And when you are ready,

Gently rub your palms.

And place your palms over your eyes.

Give them a nice massage before they open.

May your deepest feeling of relaxation be with you for the rest of your day.