Full Body Scan

Take 20 mins to do a thorough body scan through your limbs, organs, and mind! This meditation guides you through your body and brings awareness to areas we sometimes forget or neglect. Starting at our toes and working our way up through our chakras we reach our head and have a new sense of calm and focus.

Transcript

Hi and welcome to another meditation with Mallory.

I'm Mallory and today we are really going to focus on a full body scan.

I'm super excited for this meditation as it's been one that I think I always come back to when I need a back to basics meditation.

So that's what we're going to do today.

So start and find a comfortable position,

One that maybe you feel many different parts of.

The seat you're on,

The couch you're on,

Maybe the cushion,

Feeling your legs against the cushion.

Maybe straightening up your back ever so slightly here,

Hmm,

Moving your back a little bit backwards.

Straightening up your spine and relaxing down your shoulders.

We'll take a breath in here together,

Breathing in and as you breathe out,

Relax your shoulders down.

Again,

Breathe in,

Bringing your shoulders up to your ears and letting it all go.

If you would like to receive a little bit of energy,

I invite you to put your hands face up in your lap or next to you.

If you would like to ground,

Maybe put your hands face down and relax down your arms,

Letting your elbows hang,

Your shoulders hang,

Letting everything feel nice and heavy,

Moving our way up to our neck,

Bringing it in alignment with the rest of our body and reminding ourselves to unclench our jaw.

If you're in the privacy of your home,

Maybe even let your mouth hang open and move your jaw from side to side,

Relaxing down your cheeks.

And if you haven't already yet,

Shutting down your eyes.

I'll guide you through a couple breaths here,

Breathing in for four,

Holding,

And then breathing out for four,

Breathing in for three,

Two,

One,

Holding,

And breathing out for three,

Two,

One.

And breathing in for four,

Three,

Two,

One,

Holding,

Breathing out for four,

Three,

Two,

One.

Last one,

Breathing in for three,

Two,

One,

Breathing out for three,

Two,

One.

Returning back to your natural breath here,

Maybe that's through your nose or through your mouth,

Whatever that might be,

Falling nice and gently into it.

We're going to start down at our toes and noticing every part of our body,

Feeling your toes,

The bones in your foot,

Noticing what they feel like,

Bringing attention to your ankles,

Working our way up through our shins.

On each breath in,

Breathing into that area,

Exploring what you feel there,

Slowly working our way up our calves,

Feeling your knee.

If they're bent,

Maybe noticing how your knee feels at this angle.

If they're straight,

Noticing is there pressure that's off of them,

That usually is on them,

Bringing attention to our thighs.

If you're on a chair,

Maybe you feel all of the weight of your body in your thighs.

If you're sitting,

Is this area touching your seat,

Your cushion,

Your body?

Now breathing into our hips.

Our hips are where we store a lot of tension.

This is our root of our body.

This is where you might feel your sense of security,

Your safety in your root.

Notice if your hips feel tight.

They might be craving for you to move,

But I challenge you to stay still here.

I challenge you to just notice and observe.

What are they needing?

Continuing up our body,

Climbing up our spine,

Almost as if this is a ladder through our body,

Feeling each one of our vertebrae just be spaced out a little bit more,

Pulling our body upwards.

When you reach the top of your back,

Bringing attention to the front of your body now,

Feeling your stomach,

The area below your belly button first.

Some call this our sacral chakra,

Our area of pleasure,

Our passions.

Notice your stomach,

Maybe your bladder,

Your liver,

Working our way up through our intestines,

Arriving a little above your belly button at your solar plexus or your gut.

When someone says trust your gut,

Sometimes they mean what feelings you get in this part of your body.

For me,

This is where I feel all of my anxiety.

So for me,

I will always take a couple extra breaths into this area,

Breathing in and feeling our bodies fall as we breathe out,

Working our way,

Continuing up our body,

Arriving at our lungs,

Which are a part of our heart chakra.

This is your heart,

Your love.

Sometimes folks say when you're out of breath,

This is where it comes from.

This is where you might shut others out or invite others in,

This center of love.

Really noticing your lungs filling up,

Maybe even imagining them in your mind,

Seeing them fill on each breath in,

Getting large,

Expanding your body,

And shriveling up a little bit as you breathe out,

Going back down to our fingertips.

If your hands tightened up,

Relaxing them just a little bit more,

Feeling every little tendon in your hands,

Down your fingers,

Into the palm,

Noticing what does this moment,

Maybe the first moment all day that you've let your hands truly relax,

What do your hands need?

Once again,

Bringing your attention and focusing it onto your wrists or in your wrists,

Feeling that joint and moving up your forearm to your elbow.

In your elbow,

Getting a little bit more lubrication with a breath in and cleaning out any of the gunk with the breath out,

Moving up our arms into our biceps and our triceps.

Once again,

Getting to our shoulders.

Maybe they have risen up,

Drop them back down,

Lower them.

There's nothing they need to be holding on to right now.

Let them fall heavy,

Let them feel nice and heavy,

Feeling them almost roll down our backs,

Maybe move in that joint,

And letting every muscle just relax,

Reminding yourself that you have nothing else to do except for focus on your body.

Now in our throat,

Notice how your throat feels.

Maybe pop your tongue to the top of your mouth or put it right behind the teeth on your bottom teeth.

Do you feel like your throat or vocal cords maybe just opened a little bit more?

A lot of people say in their throat chakra this is about speaking,

But it's also equally about listening.

One of my teachers always really emphasized how our throat chakra is about listening.

So right now,

Listen.

Work your way up from your throat through the tubes that connect to your ears.

What do you hear?

Feeling into your cheeks and all of these teeny tiny muscles in your face,

Letting them all rest easy here.

If your eyes are shut very tight,

Relaxing your eyelids almost as if you're spreading a sheet out over your bed.

If your eyes want something to focus on,

I always recommend the area kind of right at the top of your vision,

Almost where if you were looking in wonder where you would look up into the sky at.

Relaxing down your forehead,

Feeling all of this extra energy that has been stored here between our eyebrows at our third eye,

Letting it rest easy,

Feeling some peace.

Lastly,

Getting to the top of our head,

Maybe bringing awareness to the space right above your crown or the top of your head,

Seeing if you can feel the air up here.

Now on your next breath in,

Slowly scan throughout your body to maybe where you need a little bit more attention.

Maybe you're quickly going from your stomach to your head,

To your wrist,

Your elbow,

Your ankle,

Your toes,

Your toes,

Whatever it might be.

Focus on this one area of your body for just a couple moments here.

Explore this part of you.

Look at it,

Maybe you have never looked at it before.

Thanking this part of your body for letting you be inquisitive,

Letting you spend a little bit more time than you usually do with it.

Thanking yourself and being excited for the work that you just did as you scanned through your body.

As you get ready to go back to your day,

Invite you to bring your awareness to the space around you again,

The seat or the floor beneath you,

Whatever might be behind you,

Any sounds that might be around in your space,

Maybe air conditioning,

Maybe cars,

Or maybe just my voice.

On your next breath in,

Bringing your hands up over your head and bringing your hands back down to your chest,

Feeling this physical connection,

Feeling the warmth or the cold from your hands or your body transfer here,

Knowing that you are safe,

You are whole in your body,

And at any moment you can give your body a little bit more attention than you have before.

I thank you so much for spending this time with me and I invite you to thank yourself as always from my heart to yours.

Thank you.

Reviews

I am sorry about your anxiety :.: I only get it when I smoke weed… for a second