Whole Body Awareness

In this meditation, Melissa will guide you to take some deep cleansing breaths and then an invitation to scan the body with full awareness to check in and notice the sensations your body is experiencing.

Transcript

Hello! We're going to begin this whole body awareness meditation by getting yourself into a comfortable position. This could be either seated or lying down, Whichever you prefer. And once you are settled and comfortable, You could close your eyes or drop your gaze and take a few deep breaths in through your nose and out through your mouth. Focus on the sensations that the breathing offers you. The way the air feels cool as you inhale and warmer as you exhale. Notice how your belly expands as it draws in the oxygen and notice the energy that this breath is providing your body. If you find that your mind begins to wander at any time, Don't worry or judge. Just allow yourself to refocus on your breathing. You are welcome to restart as many times as you needed. When you feel ready, Relaxed, Begin to shift your focus from your breathing to your body. Notice if you can feel any aches or pains. Notice if there are areas that feel stiff or tense. Can you loosen these parts of your body until you feel as comfortable and as natural as possible? Let's begin on focusing on individual parts of the body, Starting with the feet. As you focus on the specific parts of your body, You may find that they begin to feel more relaxed. Imagine that your feet are the roots of your body. Imagine your feet could draw awareness up from the ground and into the rest of your body. Allow this awareness to spread through your feet and to your ankles and lower legs, Allowing your legs to relax. Notice if they seem to feel heavier than normal. Now allow this awareness to spread to your knee joints. If you have problems with your knees or any other part of your body, You may want to use this time to visualize your body healing itself as you go from point to point. Slowly let your awareness spread further up to the upper legs, Hips and butt area. Many people find that they hold much of their tension in these areas, So spend a little extra time allowing these parts of your body to relax, Loosen and soften. Let the energy and the awareness flow through. When it feels right, Draw this energy and awareness to the base of your spine. Take your time here so that you can really allow the muscles around each vertebrae to relax and soften. As you slowly bring your awareness up the curvature of your spine, Slightly tucking your chin to allow the spine to lengthen with ease. Relax and let the muscles around your jaw soften. Once you have a feel for this top point of your spine, Keep it in your mind while also focusing on the base of your spine. Imagine a warm ball of light energy at the top and bottom of your spine. Allow the breath to travel up and down your spine. You might find that the muscles that hold your spine together begin to loosen and create a little extra space to relax even further. When your spine feels fully relaxed, You can begin to shift your focus to your shoulders. You may want to readjust your shoulders to remain comfortable now that your spine is so well relaxed. Experiment with moving them gently in different positions until they feel aligned with the rest of your posture. Draw your awareness down to your arms and into your fingertips. Notice any sensations or feelings that you might be experiencing. Move your awareness back to your throat and release any tension that you might be holding there before moving further up to your face. It might feel nice to take a deeper breath in here and maybe let it go with a sigh, Releasing any noise that wants to be expressed. Bringing your awareness into your face as you begin to relax every facial muscle. Notice how it feels to soften the muscles around your mouth, Around your eyes, The forehead. Take a moment to notice the temperature of the air and how it feels against your skin. Finally, Shifting your awareness to your brain. Become aware of just how amazing and powerful your brain is. Your brain is capable of regulating your entire body. Your brain is your mind which allows you to think, Feel, And create. Your mind is a powerful tool and you are a powerful creation. Taking a moment to feel gratitude for your relaxed, Calm body and when you feel ready, You can gently open your eyes and return to the day. Thank you for taking this time to meditate with me. Many blessings.