Hi,
This is Monty with Mindful Higher Ed and in this video we're going to practice a short body scan meditation.
First I'd like to invite you to find a comfortable position,
Some place where you can begin to just relax with your body.
It could be a cushion,
A chair,
You could even lay down on a sofa or the bed.
And if you feel comfortable,
Feel free to sit with a loved one or even a beloved pet.
Just settling into a meditation posture.
And just beginning to notice the sensations of where you are sitting.
Noticing the sensations of making contact where you are sitting and touching the surfaces around you with your bottom or your legs or your feet or the contact that your back might be making against your bed or couch.
Just arriving,
Just settling into this moment.
And for today's body scan meditation,
I'd like to invite you to shift your awareness to the very top of your head.
Even the space above your head and that's where some people might say you can feel your halo or notice your connection to your higher self or notice your connection to the divine.
Just tuning into this energy above at the very top area above your head.
Just breathing in and breathing out this connection to your higher self.
And as we touch base with our higher selves,
Let's now move to the physical body.
Noticing any sensations around the crown of your head.
It might even be your scalp or your hair.
Maybe you can even notice some itching or scratching around your hair.
Just tuning into the sensations at the top of your head.
And now gently shifting your awareness to the other parts of your head,
Your forehead area and your eyebrows.
And see if for a moment you can notice any sensations between your eyebrows around your forehead area.
This is where some say you might connect with your third eye or your seed of intuitive wisdom,
Having knowledge within,
Always knowing your own truth within your body.
And gently shifting your awareness now to your eyes and your ears and your nose and your mouth and your whole face.
The whole entirety of your beautiful face where you smile and laugh and just allowing your face to relax,
Allowing all the muscles in your face to let go.
Let go of any tension in your jaw,
Any tension you might be carrying around your eyes.
Letting go any negative energy that is not your energy and sending that and releasing it down below to Mother Earth.
Good,
Good.
And just gently shifting this awareness down your face to your neck area,
The left side of your neck and the right side and the back and the front of your neck and all those tendons and ligaments.
Just allowing your neck to relax,
Allowing your neck to let go.
Good,
Good.
And now just gently shifting this awareness,
Shifting the energy to your shoulders,
Your left shoulder and your right shoulder.
And if you are feeling any burden that isn't your burden to carry,
Let it go.
Give yourself permission just to let go of any weight on your shoulders that isn't your burden to carry.
And now just gently shifting the awareness to your chest and to your lungs and your heart and your belly and the digestive system and all the organs,
All the vital organs that do so much work for your body.
Just maybe even sending them a gentle thank you for all the work they're doing just to nourish and nurture your body.
Good,
Good.
Good.
And gently shifting this awareness down your upper back,
Your lower back.
And if there's any tension or discomfort in your back,
Just breathe in a little bit of extra loving kindness for your body.
Bringing in joy for your body,
Breathing in relaxation to all these parts of your body that never stop working for you.
And just gently shifting your awareness down your upper arms,
Your lower arms and your hands and your hips,
Your thighs,
Your whole lower body.
Just allowing your lower body now to relax and let go.
Breathing in to the present moment with gentleness,
With compassion,
With love and with consideration for your body.
And then gently shifting this awareness down to your thighs and your knees and moving all the way down your shins and your calves.
Going all the way down to the soles of your feet,
To the roots of your connection to Mother Earth,
To the planet.
Rooting yourself,
Grounding yourself in this moment and just releasing any energy that does not belong to you and sending it all the way down to Mother Earth.
And just breathing in and breathing out peace and love and compassion for yourself.
And if there is anywhere in your body that needs a little extra attention,
A little extra love and kindness,
Let me ask you now just to go to that part of your body and just breathe in a little bit of extra love to anywhere where your body might need it right now.
Good,
Good.
And in a moment,
I'm going to ring the meditation bell.
And when I do,
I just want you to know you can always pause.
You can always reset yourself simply with the breath.
Just simply by breathing in and breathing out.
Wherever you are,
Wherever you are.
And with that my friends,
I want to thank you for this short body scan meditation.
May you go in peace.
