Body Awareness Guided Practice

Get in touch with how your body is really feeling with this guided body awareness scan. Learn how to converse with your tissue and become aware of what it is your body is trying to say to you in every moment.

Transcript

Create a quiet,

Warm and comfortable space where you know you will not be disturbed.

You should be able to lie comfortably on the floor on a mat.

Ensure you are wearing comfortable and non-restrictive clothing.

Put your arms by your sides,

Palms facing upwards and let your feet fall where they may.

Listen to the sounds around you,

Hear the traffic,

Hear the silence,

Hear the children playing in the park,

Hear your partner busy in the kitchen.

Once you have acknowledged these sounds,

Direct your attention to your body.

Slowly bring your attention to the fact that you are breathing.

Do not try to control it in any way,

Just become aware of your breath.

Close your eyes and experience the air moving in and out of your body.

Take it a step further and bring your awareness to the abdomen,

Expanding as you are inhaling.

Notice how your abdomen falls as you breathe out.

Do not try to manipulate this action in any way,

Just stand back and observe it.

Now begin to let go of your tension,

Not forcibly,

But gently with every out-breath as you are aware of your tummy deflating.

Let go of any unnecessary tension and give your worries to God,

Gently.

When you feel ready,

Breathe in as before and visualize your breath making its way to your feet,

Twirling and swirling,

Filled with goodness and feeding your body.

See the goodness of God's spiritual light intertwined with the breath making its way to your feet.

Once it gets to your feet,

See it connect and morph into your body and soul,

Delivering with it a sensation of peace that you have long desired.

When the breath arrives at your feet,

Let all your attention move to your feet.

In your mind say,

Hello feet,

I feel you,

I hear you,

Get ready to relax.

Contract your toes lightly,

Wriggle your toes,

Visualize the physiology under your skin,

Visualize every little sensory receptor firing and see the blood pumping.

Take your awareness to as deep as the bone and swim with the deepest of your being.

See the goodness of God twirl in your tissue,

Breathe in through your nose and out through your mouth.

On your out breath,

Visualize any tension or pain or restriction,

Breathe out with you and exit your body while you relax your feet.

In your head say the words,

My feet have now been heard,

They are completely relaxed.

When you feel ready,

Breathe in as before and visualize your breath making its way to your lower legs.

Twirling and swirling,

Filled with the goodness and feeding your body,

See the goodness of God's spiritual light intertwined with your breath and making its way to your shins and calves.

Once it gets there,

See it connect and morph into your body and soul,

Delivering with it a sensation of peace that you have long desired.

Let all your attention move to your lower legs.

In your mind say,

Hello legs,

I feel you and I hear you,

Get ready to relax.

Contract your calves lightly by pointing your toes forward like a ballerina.

Visualize the physiology under your skin,

Visualize every little sensory receptor firing and see the blood pumping.

Take your awareness to as deep as the bone and swim with the deepest of your being.

See the goodness of God twirl in your tissue.

Breathe in through your nose and out through your mouth.

On your out-breath,

Visualize any tension or pain or restriction at body while you relax your legs.

In your head say the words,

My legs have been heard.

They are now completely relaxed.

When you feel ready,

Breathe in as before and visualize your breath making its way to your thighs.

Twirling and swirling,

Filled with goodness and feeding your body.

See the goodness of God's spiritual light intertwined with the breath making its way to your thighs.

Once it gets there,

See it connect and morph into your body and soul,

Delivering with it a sensation of peace that you have long desired.

Let all your attention move to your thighs.

In your mind say,

Hello thighs,

I feel you and I hear you.

Get ready to relax.

Contract your upper legs by pulling your kneecap up lightly.

Visualize the physiology under your skin.

Visualize every little sensory receptor firing and see the blood pumping.

Take your awareness to as deep as the bone and swim with the deepest of your being.

See the goodness of God twirl in your tissue.

Breathe in through your nose and out through your mouth.

Repeat after me in your mind,

Hello thighs,

I feel you,

I acknowledge you,

I am aware of you.

On your out breath visualize any tension or pain or restriction exit the body while you relax your thighs.

In your head say the words,

My thighs have been hurt,

They are now completely relaxed.

When you feel ready,

Breathe in as before and visualize your breath making its way to your buttocks and pelvis.

Twirling and swirling,

Filled with goodness and feeding your body.

See the goodness of God's spiritual light intertwined with the breath making its way to your buttocks and pelvis.

Once it gets there,

See it connect and morph into your body and soul,

Delivering with it a sensation of peace that you have long desired.

Let all your attention move to your buttocks and pelvis.

In your mind say,

Hello pelvis,

I feel you and I hear you.

Get ready to relax.

Contract your bum muscles gently by squeezing your bum cheeks together.

Visualize the physiology under your skin.

Visualize every little sensory receptor firing and see the blood pumping.

Take your awareness to as deep as the bone and swim with the deepest of your being.

See the goodness of God twirl in your tissue.

Breathe in through your nose and out through your mouth.

Repeat after me in your mind,

Hello pelvis,

I feel you,

I acknowledge you,

I am aware of you.

On your out breath visualize any tension or pain or restriction exit your body while you relax your pelvis.

In your head say the words,

My pelvis has been heard,

It is now completely relaxed.

When you feel ready,

Breathe in as before and visualize your breath making its way to your abdomen and rib cage.

Twirling and swirling,

Filled with goodness and feeding your body,

See the goodness of God's spiritual light intertwined with the breath making its way to your abdomen and ribs.

Once it gets there,

See it connect and morph into your body and soul,

Delivering with it a sensation of peace that you have long desired.

Let all your attention move to your tummy and ribs.

In your mind say,

Hello abs,

I feel you and I hear you.

Get ready to relax.

Contract your stomach muscles by bracing as if you were going to be punched.

Your ribs will tighten with this technique.

Visualize the physiology under your skin.

Visualize every little sensory receptor firing and see the blood pumping.

Take your awareness to as deep as the bone and swim with the deepest of your being.

See the goodness of God twirl in your tissue.

Breathe in through your nose and out through your mouth.

Repeat after me in your mind,

Hello abs,

I feel you,

I acknowledge you.

I am aware of you.

On your out breath visualize any tension or pain or restriction.

Breathe out with you and exit your body while you relax your tummy.

In your head say the words,

My abdomen has been hurt.

It is now completely relaxed.

When you feel ready,

Breathe in as before and visualize your breath making its way to your shoulders.

Twirling and swirling,

Filled with goodness and feeding your body.

See the goodness of God's spiritual light intertwined with the breath making its way to your shoulders.

Once it gets there,

See it connect and morph into your body and soul,

Delivering with it the sensation of peace that you have long desired.

Let all your attention move to your shoulders and neck.

In your mind say,

Hello shoulders.

I feel you and I hear you.

Get ready to relax.

Lift your shoulders by pulling them up to your ears.

Your muscles will tighten with this technique.

Visualize the physiology under your skin.

Visualize every little sensory receptive firing and see the blood pumping.

Take your awareness to as deep as the bone and swim with the deepest of your being.

See the goodness of God twirl in your tissue.

Breathe in through your nose and out through your mouth.

Repeat after me in your mind.

Hello shoulders.

I feel you.

I acknowledge you.

I am aware of you.

On your out breath visualize any tension or pain or restriction exit your body while you relax your shoulders.

In your head say the words,

My shoulders have been heard.

They are now completely relaxed.

When you feel ready,

Breathe in as before and visualize your breath making its way to your arms and hands.

Twirling and swirling,

Filled with goodness and feeding your body.

See the goodness of God's spiritual light intertwined with the breath making its way to your upper limbs.

Once it gets there,

See it connect and morph into your body and soul,

Delivering with the dissensation of peace that you have long desired.

Let all your attention move to your arms and hands.

In your mind say,

Hello arms.

I feel you and I hear you.

Get ready to relax.

Tense your arms and clasp your hands gently into a fist.

Your muscles will tighten with this technique.

Visualize the physiology under your skin.

Visualize every little sensory receptor firing and see the blood pumping.

Take your awareness to as deep as the bone and swim with the deepest of your being.

See the goodness of God twirl in your tissue.

Breathe in through your nose and out through your mouth.

Repeat after me in your mind.

Hello arms and hands.

I feel you.

I acknowledge you.

I am aware of you.

On your out breath visualize any tension or pain or restriction except your body while you relax your arms and hands.

In your head say the words,

My arms and hands have been heard.

They are now completely relaxed.

When you feel ready,

Breathe in as before and visualize your breath making its way to your neck and jaw.

Twirling and swirling,

Filled with goodness and feeding your body.

See the goodness of God's spiritual light intertwined with the breath making its way to your neck and jaw.

Once it gets there,

See it connect and morph into your body and soul,

Delivering with it a sensation of peace that you have long desired.

Let all your attention move to your neck and jaw.

In your mind say,

Hello neck and jaw.

I feel you and I hear you.

Get ready to relax.

Tense your neck and jaw gently.

Your muscles will tighten with this technique.

Visualize the physiology under your skin.

Visualize every little sensory receptor firing and see the blood pumping.

Take your awareness to as deep as the bone and swim with the deepest of your being.

See the goodness of God twirl in your tissue.

Breathe in through your nose and out through your mouth.

Repeat after me in your mind,

Hello neck and jaw.

I feel you.

I acknowledge you.

I am aware of you.

On your out breath,

Visualize any tension or pain or restriction.

Relax at your body while you relax your neck and jaw.

In your head say the words,

My neck and jaw have been hurt.

They are now completely relaxed.

When you feel ready,

Breathe in as before and visualize your breath making its way to your face.

Twirling and swirling,

Filled with goodness and feeding your body.

See the goodness of God's spiritual light intertwined with the breath making its way to your face.

Once it gets there,

See it connect and morph into your body and soul,

Delivering with it a sensation of peace that you have long desired.

Let all your attention move to your face.

Scrunch your face gently and become aware of all the muscles in your face.

The abilities of your lips,

Your eyes,

Your forehead.

Breathe in through your nose and allow the energy and breath to cascade onto your face.

Your muscles will tighten with this technique.

Visualize the physiology under your skin.

Visualize every little sensory receptive firing and see the blood pumping.

Take your awareness to as deep as the bone and swim with the deepest of your being.

See the goodness of God twirl in your tissue.

Breathe in through your nose and out through your mouth.

Repeat after me in your mind.

Hello face,

I feel you,

I acknowledge you,

I am aware of you.

On your out breath visualize any tension or pain or restriction exit your body while you relax your face.

In your head say the words,

My face has been hurt,

It is now completely relaxed.

Shift your attention back to your belly and breath as your body desires,

Slowly and steady.

Feel your diaphragm opening,

Your chest expanding and become aware of the power of your beating heart.

Visualize the energy within your body intermingled with the energy from spirit seeping in through your head and ever so gently flushing you with spiritual essence.

Take the energy and from your head to your toes let it swirl through you and out of your feet,

Carrying with it all the tensions and worries of the day.

Visualize every little sensory receptive firing and see the blood pumping.

Take your awareness to as deep as the bone and swim with the deepest of your being.

See the goodness of God twirl in your tissue.

Breathe in through your nose and out through your mouth.

Just be for a few moments.

Breathe,

Be still,

Just be.

When thoughts pop into your head acknowledge them and ask them to leave for now.

Do not allow judgment.

See this waterfall of body,

Mind and spirit.

Bring the goodness from the earth you are bound to and let it twirl into your being,

Moving from your feet to your calves.

Breathe,

Your calves to your thighs spreading through your knees.

This vital force keeps traveling up your body to your pelvis where it swirls into every bit of tissue before it makes its way up to the abdomen.

Breathe.

This light of goodness keeps traveling and spreads into your shoulders,

Arms and hands.

Breathe.

It flows into your neck and jaw and melts into your face,

Scalp and hair,

Covering every bit of human cells.

You have been flooded with self-love and nurtured your body in awareness.

Thank God for the deepened consciousness that you are experiencing and for the sensation of being alive.

Thank God for the opportunity to get close to Him and the opportunity to hear your body speak.

With each body part let your body soften and go deeper and deeper into relaxation should that be intended for you.

Remember not to try,

Just let it happen and if it does not happen today,

It will happen tomorrow.

Be content with just being.

Just be here,

Right here and right now and embrace what comes as you can and without judgment.

Lie and swim in this pool of goodness while giving gratitude for as long as you like and when you are ready start to wriggle your fingertips and toes,

Slowly coming out of your meditation.

Filling your three levels withgedness.

You

Reviews

Thank you Milyn. I loved your soft gentle voice throughout the meditation. A welcome and much needed practice to realease the tension I am currently holding in my body both physically and emotionally. Love and light to you 🌱