Landscape Meditation & Body Scan

This full-body scan meditation takes the listener on a gentle journey through the body from foot to crown. It enhances connection to self in order to encourage presence, peace, and wellness. Connecting deeply with your beautiful body helps you unfold your purpose and passions.

Transcript

Rest your body in a comfortable place,

Free of distractions,

And in a position that will allow you to rest completely.

Perhaps laying on your bed,

A thick rug on the floor,

Or seated in a soft chair with good support for your head.

As you settle in,

Notice if there are any adjustments you might need to make to be truly at ease.

During this meditation,

We are going to scan the landscape of your body to bring rest to the mind,

To free up some space between your thoughts,

To bring you present.

Let's begin by noticing the fact that you're breathing without effort.

Simply watch that breath as it enters and exits the body.

Your breath will be your touchstone that you use when your mind wanders away,

Which it naturally does,

Releasing judgment and inviting curiosity over and over.

Observe now what happens when you draw the air deeply into your body.

Do you sense restriction,

Or is there a spaciousness inside of you?

Experience the gentle rise and fall in the belly,

The expansion and contraction through the chest.

Perhaps there's a settling now of your weight into the bed,

The floor,

Or the chair.

And as you begin to soften,

Allow your awareness to drift into your toes.

Observe any sensation in your toes,

Sensations of tingling or of warmth,

Coolness.

Can you detect all ten toes,

Or are there some gaps in your awareness?

There may even be a sense of disconnection with your toes altogether.

Let this be okay,

And simply be curious about the sensation of disconnect.

Allow your toes to be the center of your noticing.

Imagine drawing the breath all the way down the body into those toes.

And as the breath leaves the body,

The toes soften and are released from your awareness.

Come back gently to notice the breath again.

Remember now in the belly,

On the in-breath,

And the out-breath releasing you further into stillness.

Notice that breath.

Let your awareness rest now in the feet,

The tops and bottoms of your feet,

Through the strong arches and the delicate skin across the top of your foot.

Noticing any sensations of warmth,

Itching,

Coolness,

Perhaps some fatigue through the arches.

Stay present to these sensations for a few breaths.

Draw the breath as deeply as you can,

Now visualizing that breath as it travels to the space of your feet,

Filling them.

And as you breathe out,

They soften,

Falling heavy into the floor.

Release your feet from your awareness and come back once again to sense the breath,

Coming in through the nose and the throat,

Filling the expansiveness of your lungs.

Sense the presence of this breath as it settles you deeper and deeper.

Let your ankles dominate your field of awareness now.

What sensations are present in this area of your body?

Noticing the ankle joints,

The fronts and backs of the ankles,

And any sensations deep into the bones.

Conscious of any and all sensations with wonder.

Let your noticing shift slightly to the space of your lower legs,

Sensing the calf muscles,

The shins.

Sink your awareness deeper into the legs at the level of the muscles and perhaps as deep as the bones in the lower legs.

Sense the weight of the legs and the contact of your skin,

Touching the surface of your bed or the floor.

Be present to these sensations.

Take the air deep into the lower legs,

Filling them with the breath and letting the legs fall heavy on the out-breath.

Notice the sensations of this space releasing from your awareness.

Once again come back to your breathing,

The rise and fall of the belly,

A sense of lightness on the inhale,

And a subsiding of the body on the exhale.

Become aware of the breath on a deeper level,

Perhaps seeing the in-breath nourishing and caressing each cell and the out-breath bringing release to the deeper spaces in your body,

Creating a complete restoration.

Use your felt sense to track any sensation in the knees and upper legs.

The knees can be an area of discomfort for some,

And if this is true for you at this moment,

Acknowledge any and all sensations here and release them free of judgment.

Let your awareness go deep into the knee joints and the upper legs,

Perhaps as deep as the bones.

Sense the muscles of the thighs expanding as you draw the breath into this space,

And feel those muscles sliding off the bone as you breathe out,

Totally aware of releasing this region of your body.

Allow the entire length of your legs,

Your feet,

To sink.

Rest your sensing on the area of the pelvis now,

Taking in any and all sensations in the hip joints,

Throughout the lower abdomen,

The reproductive organs,

And into the space of the sacrum and the tailbone.

Sense the sheer weight of the pelvic bones,

And let that weight settle into your supportive surface.

As the air moves into this region,

Allow the hip joints,

The belly,

The pelvic bowl to be spacious,

And as the air leaves the pelvis,

Be present to the natural sinking in your entire lower body.

Come back to that deeper breath,

Drawing that breath into the bowl of your pelvis,

Releasing every ounce on the out-breath,

Clearing that space,

Leaving nothing behind.

Let the next breath in bring life into this creative relationship center.

Release your awareness of the pelvis and the hips now gently,

And come back to the breath moving through the belly and the chest.

Sensing any shifts through your in-breath,

Perhaps more spaciousness,

More depth,

More dimensions,

Filling the back and side bodies,

Allow that breath to be fully dimensional.

Be curious about the spaces in your body that create an urge to fidget when you bring your awareness to them.

Is there some old energy in this space that requires noticing and releasing?

Exhale completely.

Observe any sensations in the area of your belly and low back.

Once again,

Aware that the low back can be a region of dis-ease for some.

Simply observe any sensations present at this moment.

Hold them in your field of awareness without judgment or emotion.

Use your felt sense to notice the density of your organs,

Any activity present in the digestive system,

The space of your liver and gallbladder,

The intestines small and large.

All of the miraculous organs housed safely in this space.

Draw the breath purposefully into the belly and see the space that happens between the organs.

Feel the muscles expanding,

Stretching to make room inside of you.

As the air leaves this area,

Sense the profound settling and broadening of the belly,

Deep rest in the organs.

Stay here for a few moments,

Allowing the air to come in and out of this space,

Caressing the organs like waves on sand,

Nourishing the cells,

Creating restoration at the center of your body.

Bring your experiencing gently into your back body,

The low back,

The mid-spine.

Notice this space free of judgment and with gentle curiosity.

As you draw the air into this region,

Be present to the expanding and lifting of the body and on the out-breath experiencing the broadening of the low back against the floor.

Realize the vertebrae of the spine opening on the inhale,

Finding full length and as you breathe out,

The muscles supporting the spine yield,

Settling gently.

Begin to notice the space between your shoulder blades,

The space of the heart,

The front and back door of the heart,

Releasing any residual tension across the collarbones,

Chest,

And fronts of the shoulders.

Find and receptive to the inhale filling up this region,

Aware of any sensations throughout the upper body,

Experiencing the lungs expanding on either side of the heart and releasing to create space around the heart on the exhale.

Use every ounce of your lung capacity with each breath in and out.

Notice your heart space,

The rhythmic beating of this center for life force,

Perhaps visualizing the blood pumping gently to and from the heart through veins and arteries,

Open and strong.

You may be becoming aware now of the hands and arms as you sense the pulse in your fingertips,

The coolness or warmth of your hands,

Letting your mind become curious about the landscape of your hands and fingers,

Sensing the bones deep inside the arms.

Notice the breath has gone deeper,

Perhaps you're breathing now from your essence.

Bring your felt sense into the back of the skull,

The contact and support of your head.

Your neck is able to completely rest.

Draw the breath into the skull,

Filling the area behind your face,

And as you exhale the jaw lets go,

Creating a small gap between the teeth,

Sensing even the tongue as it rests gently in your mouth.

Use your felt sense to notice the ease in the small muscles around your eyes,

Between the eyebrows and across the temple skins.

Inhale deeply,

Filling this upper region of your face and head,

Exhaling to smooth through the scalp.

Sensing the muscles behind the eyeballs that push forward when we read,

Ease those muscles back and feel the weight of each eyeball sinking into the skull,

Looking gently inward.

Sense the neutral expression throughout your entire face.

Draw the air into the area behind your face,

Expanding the space between your thoughts,

And let that out-breath release the full weight of your head,

The face expressionless and the mind at ease.

Take your next inhale deeply into the entire length of your body,

Starting at the top of your head,

Expanding the chest and the arms,

Filling the belly,

The pelvis,

Pouring into the legs,

Exhaling through the feet.

Sense this circular breath in through the top of your head,

Passing through the landscape of your body and releasing through the bottoms of your feet.

Once again,

Taking that breath in the entire length of your body,

Starting at the top of the head,

Pouring through your body like a life-giving stream and exhaling through the bottoms of your feet.

Follow this easy cycle with your awareness,

Watching your breath as it passes through your body.

Leaving this circular,

Nourishing breath with you,

Begin your journey up to the surface.

Know that your essence lies in this settled,

Restored you,

And this restoration is never more than a breath away at any moment.

Feeling that you are most power-filled when you are still,

Open and receptive.

Let's use this deepened awareness of our body to notice where you might like to create some movement.

Scan your body to sense which muscles or joints would like to lead you gently back to awakening.

Perhaps it's the breath that begins to lead you with a spontaneous,

Deep inhale,

Or some movements through the fingers and the toes.

Maybe the larger muscles crave a long,

Stretching motion.

Allow those movements to take place now as you gently raise your awareness and reorient yourself to your surroundings.

In this space of awakening,

Take a moment to celebrate the beauty of your body,

The miraculous landscape that is you,

And perhaps noticing a deeper sense of settling in to who you are with gratitude.

Reviews

Very nice meditation.
Thank you for sharing your calm, grounded voice and presence.

Wonderful body scan that goes deep, instead of just brushing the surface. The timbre of her voice is as relaxing as her wise words.

A delightful body scan

Thank you so much for this body scan meditation 🧘🏻‍♀️ it was amazing! I work in mental health and have just played this to the residents here 🧡💜❤️🧡💜❤️

Very good body scan
Thank you 🙏

rediscovered relaxation

Fell asleep halfway, very relaxing

Thank you. Deeply relaxed.🧘

absolutely lovely, thank you!

Lovely voice, very relaxing. Will listen again. 🙏
Thank you

The most thorough, gentle body scan I've discovered. I'm so grateful for this amazing meditation and will use again and again!

Haven't slept through the night in a long while and this was the ticket. Thank you.

Wonderful body scan. Thank you

Very very complete body scan

Very nice, gentle, thorough body scan. Thank you.

Wow that was perfect! Thank you for that💕

Very nice. Thank you.

Thank you 🙏🌻🙏

Really nice voice and pace.

Very relaxing🌺namaste🙏