Welcome to Meditations with Marie.
I'm so grateful you're here.
I will be guiding you through a mindful body scan.
This meditation will be a useful tool for you in moments of stress or anxiety or restlessness when you feel the need to get rooted into the body,
To connect the body,
The mind and the spirit.
This meditation will help to calm the body,
Connect into the mind and freeing the spirit.
Allow your eyes to gently close.
Make any adjustments to your body that will help you feel free,
And comfortable and relaxed.
As you breathe in,
Reach your spine.
Allow your breath to go straight to your spine to fully relax.
With your exhalation,
Relax your muscles.
Take a few rounds of breath by inhaling and exhaling,
Reaching the spine,
Relaxing your muscles.
Allow your breath to arrive into the body.
Invite the energy in.
Allow the relaxation to start.
Allow the relaxation to start.
Now,
Rest in awareness of the body for a few moments.
Don't force the mind to do anything.
Just relax in the present moment.
Breathe in.
Connect with your intention to be calm and at ease.
Let go of tension.
Let go of anxiety.
Let go of any discomfort in the body.
Give yourself permission for your body to be comfortable.
Now let's connect words with our body.
Repeat silently to yourself,
May my body be at ease.
Focus on this for the next several moments.
Keep repeating,
May my body be at ease.
Let go of any discomfort in the body.
Let go of any discomfort in the body.
Now focus on this phrase,
May my body be healthy.
Repeat silently to yourself,
May my body be healthy.
Let go of any discomfort in the body.
Let go of any discomfort in the body.
Now use this phrase,
May I be at ease with my body.
Repeat that silently to yourself and focus on it.
May I be at ease with my body.
Let go of any discomfort in the body.
Let go of any discomfort in the body.
Now open your awareness to any part of the body that is experiencing discomfort or pain.
Acknowledge the discomfort.
Acknowledge the pain.
Now repeat this phrase,
May my and name your body part be free from discomfort.
Repeat that silently to yourself,
May my and name your body part be free from discomfort.
Continue to repeat that silently.
Let go of any discomfort in the body.
Now focus on this phrase,
May I care about this discomfort.
Repeat that silently to yourself.
May I care about this discomfort.
Let go of any discomfort in the body.
Let go of any discomfort in the body.
Now focus on this phrase,
May I be present for this discomfort.
Repeat that silently to yourself.
May I be present for this discomfort.
Let go of any discomfort in the body.
Let go of any discomfort in the body.
How do you feel resting with the discomfort or the stress or the tension in your body and the body part where the pain or the discomfort is?
How is your awareness now?
Has that area become more comfortable or do you need more time to continue the awareness of sitting in the tension,
The pain or the discomfort?
Continue this practice as many times as necessary to relax into the awareness of the body part,
To relax into the mindfulness of your body,
To release tension,
Stress,
Anxiety.
I'm so grateful you took time to practice this mindful body scan.
Repeat this as many times as your body wants to get that balance of the connection of peace,
Freedom,
Flexibility,
Energy between the body,
The mind and the spirit.
Stay happy and healthy until we meet again.
