Welcome to this body scan meditation to relax but also rejuvenate and reenergise.
You can do this meditation either seated in a chair with your feet flat on the floor or you can do it standing if you prefer.
Take a few moments now to settle yourself into the space.
You might like to soften your gaze or you can close your eyes if you prefer.
Notice how your body feels at the moment.
There's no need to change any feelings or adjust but if you are feeling any discomfort you might like to just gently introduce some movement to those points to help soften and relax that part of your body.
In your own time slowly come back to stillness and gradually turn your attention to the bottom of your feet and the point of connection with the floor.
Imagine a ball of warm soft light just underneath your feet in the ground.
With each breath you take you might like to imagine that warm light being drawn up through the soles of your feet and filling that space around your feet and ankles.
Notice the sensations that you feel within your feet and ankles.
As you envision that warm perhaps pulsing light it can be as strong and bright as you need it to be.
When you're ready gradually visualise that restful energy and warm light rising up to just above your ankles.
You can do this at any pace and speed that is comfortable for you.
The light still filling your feet,
Your ankles and slowly up towards your shins and calves.
With your attention slowly moving up your body and resting on this new point.
You only need to notice what you feel at that particular point,
Resting your attention on whatever it brings up with no need to change it or adapt it.
If your attention turns to thoughts or feelings that's okay.
You can stay with them as long as you like.
When you're ready you can gradually move your attention back to the body,
The sensations,
Feelings,
Warmth,
Coolness,
Whatever you feel at this moment.
Notice your knees.
Are they soft or tense?
Where do you feel the bend?
How does that warm white light fill that space?
How does that warm white light feel?
In your own time allow that warm light to fill your thighs and upper legs,
Still being drawn from beneath the soles of your feet all the way up your legs.
Do you feel a difference at the back and front of your legs at the top?
Perhaps a difference in warmth or coolness,
Pressure points and parts of connection to the chair or other parts of your body,
Perhaps your hands sitting in your lap,
Whatever it is just notice it.
Do your legs feel heavy,
Light,
Tired,
Energised?
Gradually allow that light to enter your sit bones,
Groins and hip and pelvic area.
How does this area support your upper body?
With your next breath you may like to imagine that warm light entering your lower belly,
Expanding with each breath and filling the space below your belly button with warmth.
Perhaps it reduces down to a soft glimmer as you exhale and grows again as you inhale,
Just like giving a fire oxygen,
Allowing it to expand.
Allow the light to slowly rise through the stomach and abdomen,
Expanding your rib cage,
Forwards,
Sides and back.
Can you notice sensations in your back?
An often neglected area of our bodies.
Become aware of any sensations or softening as you go,
Any tingling,
Pulsing,
Without the need to change it as that warm light expands into your chest.
Allow it also to extend up from your fingertips,
Through your palms,
Wrists,
Lower arms,
Through your elbows,
Upper arms,
Into your shoulders and collarbone.
When you're ready take that warm pulsing light to the centre of your neck,
Radiating out in all directions with each breath.
Allow it to extend through the underside of your jaw to your mouth and face,
Softening any tension as you go,
As it fills out to your ears,
The sides of your head,
Back of your head.
Simply allow that light to lift to your forehead and scalp,
Shining and stretching upwards.
The light shining up and out all around you.
How do you notice any shifts in your posture,
Perhaps or general feelings or sensations in the body?
If you don't notice anything,
Before we come to the end of the meditation,
With this warm light that you're drawing from the ground up through your body,
Allowing it to glow inside you,
Just notice the sensations you feel throughout your body.
You may like to notice what remains from the start of the meditation and what feels different.
When you're ready,
You may draw the meditation to a close.
Open your eyes and continue with your day.
