Welcome to this body scan meditation.
We'll begin our practice by starting to connect to the body and the breath.
Noticing the rise and the fall of the belly,
The rib cage,
The chest.
Starting to scan from the crown of our head down to the soles of our feet.
Just simply noticing.
Noticing the body,
Noticing the breath.
Noticing any tension you might be holding and then just being aware.
And so we'll imagine as if we are inhaling this bright white light that travels down our body to the soles of our feet.
And as we've sent this breath down to the soles of our feet,
Bringing our awareness to the tops of the feet,
The bottoms of the feet,
The toes,
The heels and the ankles.
Feeling that white light,
That breath flowing through the feet and allowing yourself to let go of any tension you might be holding in this area.
Just breathing and just noticing your body relax.
And then we'll bring our awareness up past our ankles to our shins,
Our calves,
Our knees and our thighs.
Sending that white light,
Sending that breath to this area of your body.
Just being aware of what this part of your body feels like.
And just slowly imagining yourself,
Letting go of that tension you might be holding here.
Relaxing and releasing the muscles.
And then we'll bring our awareness up towards our hips and our pelvis.
Just sending our breath to this part of our bodies,
Noticing how we feel in this part of our body.
And just bringing that sense of relaxation and rest and release.
And we'll make our way around to the base of our spine,
Gently scanning,
Breathing into the spine and the back.
As we scan over this area,
Once again,
Just bringing that sense of relaxation and release,
Letting go of any tension.
And then gently scanning around the base of the belly and then bringing that breath and awareness to the belly,
The rib cage,
The chest.
Noticing the rise and the fall of this part of our bodies.
Once again,
Bringing that sense of rest and relaxation,
Releasing that tension.
And then next we're going to bring our awareness to our shoulders,
An area where we hold a lot of our tension,
Sending some love to your shoulders,
Sending the breath to the shoulders.
And just imagine those shoulders just melting away from the ears,
Relaxing,
Releasing.
And the next will allow that flow of breath to go down our arms towards our elbows,
Our forearms,
Our wrists,
Our hands,
Our fingertips.
Allowing yourself to release any tension,
Letting go of that tension that you might be holding in your arms.
And then we'll allow the breath to flow up through to the neck and the jaw.
Feeling yourself relax and release the neck and the jaw.
And then next we'll bring our attention around to the face,
Allowing the face to soften.
Sending the breath to the mouth,
The cheekbones,
The nose,
The eyes,
The eyebrows,
The forehead.
Feeling yourself soften and relax the muscles in your face.
Then next we'll bring our awareness to our head,
Coming around to our ears,
Scanning around,
Spiraling up to the crown of the head.
Once again,
Bringing that awareness to letting go of any tension and just relaxing and releasing for this moment.
And so lastly,
We'll come to the mind,
Paying some attention to whether the mind feels clear or cluttered.
And if you notice the mind feeling cluttered,
Taking this moment to allow yourself to let go of all the things that no longer serve you by simply imagining as if those things can just flow out through your exhale.
And then breathing in any intentions or manifestations you wish to see in your life,
Filling your mind with positive affirmations.
And so as we conclude our body scan once again,
Coming from the crown of the head down to the soles of the feet and just taking this moment to enjoy the silence and the stillness of this moment.
Enjoy this feeling of being relaxed and restored.
So when you're ready,
We're going to slowly start to bring some movement back to our body,
Wiggling those fingers or toes,
Maybe gently allowing the head to rotate from side to side.
And then when we're ready,
We'll just slowly allow the eyes to open,
Bringing our senses and our awareness back to the room that we're in.
And then to end our meditation practice today,
We'll just affirm that we are imperfectly perfect just as we are in this moment.
