Welcome to Body Scan Meditation.
Body Scan Meditation is an excellent way to release physical tension and stress and increasing self-awareness.
Let's start with laying down on your back in a comfortable position with palms up.
Start to pay attention to your breath.
Let your breathing slow down.
Feel that you're protected,
You're in a safe place.
Feel an inner smile in the back of your throat.
I'm gonna tell you which part of the body to tense and while you're tensing you're gonna be breathing in and out.
And after that we're gonna be relaxing and breathing out of the mouth,
Picturing the energy flowing to that particular part of the body.
Breathe in the prana energy,
Life force energy inside you,
Visualize that and bring this energy and all your attention to this part of your body.
Pay attention to the left lower leg.
Let's tense it,
Breathe in your nose and relax,
Breathing out of the mouth.
Now move your attention to right lower leg.
Do the same technique.
Your energy and attention goes to left upper leg.
Breathe in and breathe out.
Bring your attention to lower torso,
Upper torso.
Bring your attention to left lower arm,
Left upper arm,
Right upper arm,
The head.
Tense the entire body and exhale while relaxing.
Feel the energy flowing through your body.
And slowly come back to your body,
To this present moment,
To your room,
To the place you're laying on.
When you're ready you can open your eyes.
At this point your mind and body will be very relaxed.
When this technique has been mastered you may combine two symmetrical body parts into a single tension.
For example tense both the right and left lower legs together.
Try to set aside a regular time each day to practice and keep a diary of your experiences.
