Welcome to One Million Meditations,
Body Scan Meditation.
Begin by taking a few moments to settle comfortably into your seat,
Allow your body to find its natural alignment,
Gently closing the eyes or lowering your gaze,
Just choosing whatever feels most comfortable for you.
Taking a moment here to consider your posture,
Grounding your feet upon the earth,
Ensuring your hips are comfortably settled back into the seat,
And aligning your back and neck in an upright position.
Just taking some time here to direct your initial awareness and focus on your entire body as a whole entity.
Feel the connection points between your body and the seat,
And now bringing yourself to the present moment,
Allowing the past to be the past,
The future to be in the future,
And just to be in the now.
And as we begin the body scan journey,
Let's just start with taking some nice long deep breaths,
Inhaling slowly and softly,
Making each breath long and even.
You can choose to breathe in and out through the nose,
Or if more comfortable,
Open the mouth slightly.
Just taking some breaths together as we start a nice long inhale,
And exhale,
Another nice long inhale,
And on the exhale,
Relaxing the body completely into the seat.
And finally our last inhale,
And with your exhale really letting go,
Feeling a deep sense of release and relaxation spreading right throughout your body,
Surrendering into the seat.
Commencing with our body scan,
We're going to start at the crown of your head,
Just bringing a natural and easy awareness to this area,
Just pay attention to any sensations you might be experiencing,
As I mentioned,
Different parts of the body,
Just allowing yourself to let go of that area and relax that area,
Breathing in and then letting go.
So now relaxing the top of the head,
Feeling a deep sense of ease,
Relaxation cascading down the sides of the head,
Falling upon your temples at the side of your head.
As you place your focus here,
Just breathing into them,
And on the exhale,
Completely releasing them,
Letting go,
Shifting your attention to your forehead,
Relaxing this area,
Allow this relaxation to flow down onto your eyes,
Inviting them to sink and feel heavy,
Releasing the cheeks and the nose,
Placing your focus now on your jaw,
Releasing any tension and allowing it to sit naturally open with your lips closed,
Now letting your entire face and head be completely at rest,
Taking a moment to breathe quietly here,
Bringing your attention to your neck,
Inviting a sense of release and ease within it,
Letting go of any tension,
Feeling more space within each of the vertebra,
Allowing this flow of relaxation to come down upon your shoulders,
Dropping them away from your neck,
Breathing into your shoulders,
Maybe even slightly lifting them,
And on the exhale,
Inviting them to go to another level of surrender,
Letting them go,
Shifting your focus to your arms,
Letting them naturally fall into your lap,
Feeling into the weight of them,
Completely at rest,
Releasing the elbows and the wrists,
And finding some more space between these joints,
Bringing some lightness to your hands and fingers,
Allowing your arms and your hands to be completely at rest,
Directing your awareness to your chest,
Sensing the natural rise and fall of the breath,
And the expansion of your ribs,
Releasing the belly and the stomach,
Letting go of all of our tension,
Allowing our stomach to sit natural,
Not holding in.
Now gently breathe and relax into this entire region,
Finding a deeper sense of calm and release,
Moving your attention to the top of your back,
Just allowing your shoulder blades to find their own natural,
Comfortable space,
Unlocking and releasing all of your vertebrae from the top part of your neck,
All the way down between the shoulder blades,
As you go down,
Feeling a deeper sense of relaxation,
All the way down to the hips,
Opening the hips into the seat,
Feeling your entire torso at rest,
Now relaxing the upper legs,
The thighs and the hamstrings,
Letting the muscles somewhat fall off the bones into the seat,
Releasing the knees,
Letting go of the calves and the shins,
Unlocking the ankles,
Feeling your feet once again grounded upon the earth,
Taking these last moments to feel your entire body at rest,
Comfortably weighed down by gravity,
Maybe taking a moment here to breathe into your entire body as one entity,
Rising and falling as one complete mass,
As we slowly bring our awareness back to complete this meditation,
Just bring your awareness back to your breath once again,
And then back into the room,
And in your own time and at your own pace,
We will conclude this meditation.
Thank you for joining One Million Meditations.
