Welcome,
My name is Nola Bloom and this is a gentle body scan meditation for deep rest.
A space for you to fully relax,
Unwind and receive.
This meditation is a slow,
Mindful journey through your body,
Where awareness moves like a soft,
Gentle light,
Flowing from one area to the next.
And as this awareness travels,
The body begins to soften naturally.
Layers of tension melt away and you are guided into a state of deep rest.
This is a beautiful practice if your mind has been busy or if your body has been holding tension,
Or if you simply feel the need to pause,
Soften and be held.
In this practice,
You will be gently cradled in a soft,
Glowing aura of healing white light,
Allowing each part of your body to be felt,
Honoured and released.
And as you settle into this space,
Just follow the sound of my voice and allow yourself to be gently guided inward.
Find yourself a comfortable,
Lying-down position.
Use cushions and blankets as needed to support the body in fully relaxing.
Close down the eyes and feel the earth beneath you taking the entire weight of your body.
Take a long,
Easy breath in and a slow,
Nourishing exhale.
Release any weight that you've been carrying.
With each breath,
Feel your body growing heavier.
Softer.
More at ease.
And as you settle into softness,
Imagine yourself resting in a quiet,
Moonlit sanctuary.
You are lying on a soft bed of warm earth.
Surrounded by gentle trees,
Their leaves glowing softly in silver light.
Above you,
A vast midnight sky filled with stars.
Below you,
You feel the steady,
Supportive ground.
The air is still.
Calm.
Spacious.
Here,
Time slows.
In this sacred space,
A luminous white light awaits you.
A light filled with warmth,
Calm and quiet healing.
It glows like soft moonlight,
Weaving around you like a delicate,
Protective cocoon.
As we journey through the body,
Allow this white light to softly touch and embrace each part of you,
Like delicate wings brushing gently across your skin.
We begin at the crown of your head.
Feeling a soft,
Radiant glow of white light resting here.
Sparkling with a gentle,
Healing presence,
It seeps into your scalp,
Flowing across your forehead,
Inviting all the tiny muscles in your face to soften.
Your temples release,
Your brow smooths,
Your eyes rest quietly in their sockets.
The light drifts across your face,
Dancing over your cheeks,
Your jaw,
And your lips.
A gentle softening unfolds,
A sense of calm and ease spreads through your face.
And now the light flows into your neck and shoulders,
Moving like a gentle stream.
Feel the weight of the world lifting from your shoulders.
As this luminous energy touches each muscle,
Encouraging them to soften and release,
Your shoulders drop effortlessly.
And the light continues down your arms,
Like soft sparkles tracing along your skin.
Your upper arms soften,
Your elbows release,
Your forearms grow heavy,
And the light wraps gently around your wrists,
Flowing into your hands,
And into each and every fingertip.
And your arms now rest completely at ease.
The light gathers at the center of your chest,
Filling your heart space with its radiant glow.
With each inhale,
Feel this light expand.
With each exhale,
It gently spreads,
Carrying away any lingering tension.
And your heart now feels gently open,
Softly held,
Cradled in a warm,
Radiant light.
The light drifts down into your abdomen,
Flowing like a river of moonlit water.
Your belly rises with your breath,
Softens as you exhale.
A sense of ease spreads through your center,
Like a lullaby for your whole being.
And the light now travels along your neck,
Your back,
Beginning at your upper back,
Cascading down like soft rain through your mid-back,
And into your lower back,
Dissolving tension,
Leaving only softness and ease.
Feel your body melting into the surface beneath you,
Supported and held.
The glowing light settles into your hips and pelvis,
Swirling gently through this space.
Any heaviness begins to dissolve as your hips sink deeper into relaxation.
Now the light flows down into your legs,
Like a waterfall of soft,
Sparkling energy.
Your thighs soften,
Your knees release,
Your calves and ankles unwind.
And the light continues into your feet,
Pooling like soft moonbeams,
Reaching each and every toe,
Touching each joint,
Each muscle,
Your legs feel heavy,
Grounded,
Completely at ease.
Take a moment now to feel your whole body,
From the crown of your head to the tips of the toes,
From the fingertips to the heart,
Bathed in this soft,
Radiant glow.
Feel this gentle aura surrounding you,
Holding you in warmth,
Peace,
And deep,
Nourishing rest.
Feel the light touching every part of you.
Bathing your entire being in a deep sense of calm.
And you feel safe here,
Completely at ease.
And now imagine this light gently radiating outward from your heart,
Expanding beyond your body,
Touching the space around you,
Creating a soft field of peace,
Calm,
A quiet presence.
And bring awareness back to the gentle rhythm of your breath.
Just watching the rise and fall of the chest and belly,
As you feel yourself nourished in this warm,
Radiant light.
And the body sinks deeper into relaxation.
Inhale,
And exhale.
Each breath carries you deeper.
Gently start to bring awareness back into your physical body,
Wiggling the fingers and toes,
And draw the arms up overhead.
A nice,
Big,
Awakening stretch.
And as you gently return,
Carry this sense of lightness and quiet magic with you,
And slowly flickering your eyes open.
Taking a moment to notice the effects of the practice.
Carrying this sense of calm and ease with you as you move into your day.
Namaste.
