This body scan meditation is to help you let go of your day and to wash away any tension,
Stress and anything that no longer serves you.
And regardless of whether your day was good or bad,
Just like taking a shower before we go to bed,
We want to free ourselves from whatever attached to us during our day,
Be that mentally,
Physically or emotionally.
And we want to do that so that we can greet the next day with openness,
Freedom and lightness.
Now find a comfortable position lying down.
If you are on your back,
Gently relax through the hips,
Allowing the feet to roll open naturally.
Allow space between the arms and the torso and let the palms of the hands face up.
Allow the chest to melt down and release the shoulders.
Soften through the face.
Take an inhale.
Then exhale.
And settle in.
Know that this is a safe space.
There is no expectation on you.
All you have to do is be here and allow yourself to rest.
Now take your attention to the crown of your head.
And here imagine noticing a gentle ripple,
Like a soft wave of the perfect temperature forming at the top of your head.
This ripple will gradually move down your body and it will move into each and every cell,
Cleansing,
Releasing what should not be there,
Relaxing and removing tension.
Now from the crown of your head,
Feel the soft,
Gentle ripple move through your forehead.
Feel it cleansing and relaxing your forehead.
From there it moves into your brows.
Feel them release.
To your eyes,
Where it moves into all the small muscles and nerves.
Feel them being cleansed and healed.
This gentle ripple now moves into your cheeks.
Feel them melting down in relaxation as the fresh wave moves through.
It moves down the nose,
The lips,
The tongue.
Feel your jaw releasing tension as this wave gently ripples through.
Your face is now completely soft,
Relaxed and clear.
Feel the back of your head and your ears relaxing as this wave gently touches and infuses every cell of your head and leaves it feeling light,
Free and refreshed.
This cleansing wave now moves down into your throat and neck and here it releases and washes out any discomfort.
It now moves into the shoulders and here this ripple stays a little longer to really get deeply into those tense areas and to deeply wash through,
Release and relax them.
So imagine the wave softly swirling around in your shoulders and the more it moves through them,
The more they are cleared of long-held tension and stress.
Feel your shoulders softening and releasing down into the surface below you.
Now this ripple moves down your arms,
Moving into each and every cell.
Feel your arms becoming free and light and this ripple softly flows down,
All the way down to your hands,
Washing through your palms and the tops of your hands and from there into each and every finger.
Your arms and hands are now washed clean.
They feel light and free.
Now the wave washes from your shoulders,
Down your upper back and chest.
Slowly and thoroughly it moves through each and every muscle,
Bone and all the surrounding tissues where it cleanses,
Relaxes and releases.
And in this way,
From your upper back and chest,
It gently moves down through the torso,
Making its way through your abdomen,
Middle back,
Lower abdomen and lower back.
Now take your focus to the whole top half of your body and feel how clean,
Free,
Relaxed and light it is.
Now the soft ripple moves through your hips.
Imagine them relaxing and softly,
Imagine them relaxing and softly opening.
It washes through all the layers of muscles in the glutes,
The joints and tissues,
Releasing tension and tightness that are bringing you out of alignment.
Feel this whole area being cleansed and released and feel the freedom of movement you have gained.
Now this ripple washes down the legs,
Through all the soles of the thighs and the back of the legs,
Through the knees,
Cleansing and soothing,
Slowly down the calves and shins,
Into the ankles,
Releasing and clearing the joints,
Into both feet,
Feeling the ripple in the tops of the feet and the soles of the feet,
Into all the muscles,
Tissues and little bones.
It moves all the way down into the toes.
And now imagine this wave easily draining out of your toes,
Taking with it all the tension and stress it has removed from your whole body.
Imagine the sensation through the toes as it drains out.
And once the last drop has drained,
Again take your focus to the crown of your head and again feel the wave rippling at the top of your head,
A little stronger now.
This wave now moves through your mind,
Where it cleanses all the thoughts,
Memories and beliefs about yourself that no longer serve you and that are taking valuable space and energy.
Feel this stronger wave wash through your mind,
Feel this stronger wave wash through your mind,
Cleansing and freeing it with absolute ease.
This wave now moves down through your throat,
Where it releases any blocks in communication.
Feel your throat being free and imagine all words left behind being clear,
True and effective.
This wave now moves down to your chest and heart,
Where it washes out any emotions that weigh heavy on your heart.
Feel them dissolving through this wave and being washed away leaving your heart light,
Clear,
Open and happy.
This wave moves down your stomach now,
Washing away any stress and worries.
Feel them dissolve,
Leaving you feeling safe,
At peace and content with life.
Feel this wave and all it has removed from your mind,
Throat,
Heart and stomach move down to the bottom of your spine,
Where it drains out completely and with absolute ease.
Now one last time,
Feel this strong wave starting at the crown of your head.
This wave will now quickly wash through you again,
Releasing any small debris left in your physical body,
In your emotions or in your mind.
So feel this wave rushing from the crown of your head,
Through your head,
Through your face,
Through your neck and throat,
Down the shoulders and arms,
Down the chest and back,
Through the whole torso,
Washing through the hips,
Glutes,
Legs and feel it rushing to your feet and toes,
Where again it drains out with ease,
Taking with it every last bit that didn't belong in your being.
Now as the last drop has drained,
Take a moment to enjoy this clean,
Fresh freedom and lightness in your whole body.
Allow yourself to just rest and be.
I will mind the time and let you know when it's time to come out.
We are now going to close our time together for today.
You can gently bring your hands up and softly rest them on your chest.
Keep your eyes closed.
May you be filled with loving kindness.
May you be protected from inner and outer dangers.
May you be healthy in body and mind.
May you be happy and find true peace.
Namaste and until next time.
