Gentle Body Scan Meditation

A gentle body scan practice will guide you through open observation of the sensations present in the body. Through guidance of breath and non-judgement this practice will allow you to become grounded and fully relaxed in your body.

Transcript

Welcome to this body scan meditation.

This meditation is going to guide you through a process of discovering and becoming curious of your internal physical space.

We will begin by having you drop in to a comfortable position.

You can be lying down or sitting up,

But find a space where you can feel fully at ease,

Somewhere private and comfortable,

Where your whole body is supported.

Allow yourself to shift or move or take any stretches that would help you drop into a space of deeper ease before we get started.

Once you feel like your body is ready to settle,

Bring yourself into a space of stillness,

Allowing your eyes to close and start to notice where in your body you are bringing tension,

Where your body is calling out for a little more awareness.

As we scan the body,

You will be guided to look at each part of your body.

As you do so,

You will feel sensations,

You will notice feelings of ease or discomfort.

As you do this,

Attempt not to make any big changes in your body,

Moving positions,

But instead seeing if you can relax and release any tension in the position that your body is currently in,

Allowing muscles to melt and feel supported,

And allowing your breath to be the invitation of deepening into ease.

If at any point during the meditation you find a space that feels particularly uncomfortable,

Invite it to send the breath directly to that spot,

As if that area was receiving the entire inhale and the tension or discomfort from that area were floating away and being released on the exhale.

The breath can also be used to bring your awareness back to the practice and to center yourself back in the space where you are prompted to pay attention.

As you breathe deeply,

A couple of times just to begin to feel into your body,

Noticing how your breath feels as it moves in.

To begin this practice,

Bring your awareness down to the very tips and tips of your toes,

And with curiosity rather than judgment,

Without using labels,

But instead finding descriptive words or just sensing,

Start to feel how your toes feel on your body.

Can you feel your big toe,

Your second toe,

Your third toe,

Your fourth toe,

And your pinky toe?

Sit with that feeling of each toe and all of your toes,

Then bringing your awareness into the bottoms of your feet,

All of your foot,

Arch of your foot,

Your heels.

Are there any small muscles or subtleties that you can relax just a little bit more?

Bring the awareness now to the tops of the feet and into the ankle space,

Observing how the ankles feel,

Bringing some awareness into the calves,

Shins,

Into your knee joints,

Of your knees,

Of your knees.

Notice if they feel stiff or soft.

Without trying to change positions,

Can you just soften the awareness up into your thighs and the front of your legs,

Tapping to the back of your legs,

Up into your sits bones,

Muscle of your glutes,

Finding a little extra ease here,

Bringing the awareness to the front of the hips and the hip crease,

Onto the bottom abdomen and the pelvic floor,

Releasing with your breath,

Softening on the inhale and finding ease on the exhale.

See if you can soften the entire area that you use for sitting front and towards your navel and your belly button.

Notice your entire stomach area,

Seeing if you can relax or breathe deeply into your abdomen,

Noticing the awareness on the mid back as it wraps around into your rib space,

Up into your chest,

Your lung,

Feeling your breath filling you up completely,

Coming to the upper back,

Your shoulders,

Your scapulas,

Your shoulders now,

The front of your shoulders.

See if you can release the tension that is stored there,

Letting your shoulders become heavy,

Bringing your awareness down into your upper arms,

Your biceps and triceps,

Into your elbows.

Notice how they feel in the position that your arms are currently holding them,

Down into your forearms,

Wrists,

Letting them feel heavy here,

Into hands,

Parts of your hand that hold big muscles that do so many tasks throughout the day,

Into your thumb and feeling the entirety of your thumb moving into your pointer finger,

Your middle finger,

Your ring finger,

Into your pinkies,

The awareness of your hands,

Upper arms and your shoulders,

Allowing your arms to be completely heavy here,

Coming up into your neck space.

Feel your throat,

The sensations of the air moving through into your face,

Your chin and jaw,

Allowing your tongue to be released from the roof of your mouth and relaxing your jaw completely,

Allowing it to hang heavy,

Noticing your ears,

Your cheeks,

Nose and sinuses,

Eye sockets,

Eyebrows and your forehead,

Bringing softness there to the top of your head,

Muscles around your skull,

Back of your head,

Base of your skull,

Feeling your body as an entire deeply relaxed,

Heavy entity,

Fully at ease,

Melted into relaxation,

Only thing moving is your heartbeat and your breath.

Notice if there are any lingering sensations that you can feel grabbing at your attention,

Taking a couple moments to breathe into any spaces that need your care and attention.

Now you can either allow yourself to stay in this relaxed state and drift off into rest or meditation where you can begin to bring movement back into your fingers and your toes,

Using your breath to awaken your body,

Bringing yourself back to the present space you're in,

Fluttering your eyes open,

Taking some nourishing stretches and appreciation for your body and moving throughout your day with this pace of calm and ease.

Thank you for being here and for giving yourself this gift of deep relaxation and mindfulness.

Have a beautiful day.

Reviews

An amazing body love practice and soothing massage for the heart. So much gratitude and love Maya 🙏❤️

Feel so relaxed a great body scan. Namaste 🙏 🕊❤️🧘‍♀️

Thank you for a most relaxing meditation 🙏🏼✨🕊️✨😂😀 I look forward to revisiting this again. 💝

Loved this full body relaxation. Best one I've heard in awhile. Will definitely bookmark.

That was a great way to begin my day. Thank you 🙏

Your soothing voice and the body scan is a perfect combination to start the day calm and relaxed. Thank you🙏✨💫

Lovely backing track and guidance. I was able maintain focus and stillness, but need to practice creating relaxation without needing movement.

Powerful relaxation. I'll return to this one. Namaste 🙏

This was so beautiful,it brought such peace and calm to my mind and body. Exactly what I needed. Thank you💞