Mindfully Happy Breath and Body Scan Combination

This 30 minute track combines both practices of scanning the body and counting breath and is our Producer Dan's favourite meditation.

A balance of words and contemplative space for you to enjoy.

Transcript

This meditation will be combining both counting the breath and body scanning techniques.

It's a little bit of a longer meditation for you to really move into your senses and the sensations that will occur during this releasing and relaxing letting go meditation.

Of course all throughout the meditation your mind might begin to wander and just like all other meditations we notice when the mind has started to wander and we just gently without telling ourselves off guide our awareness our attention back into the meditation into my voice into where I am with the counting or in the body scan and we just gently repeat this process it doesn't matter how many times you become distracted we're just allowing everything to settle down and we're just retraining the brain in this way when we repeat this exercise of just gently bringing our attention back into the meditation.

So I hope that you enjoy this slightly longer meditation and well done for taking this time to really nurture and nourish and look after yourself.

So getting comfortable tuning in to the sensations of your breath noticing how it feels for you to be sitting or lying wherever you are right now.

So beginning our meditation relaxed and comfortable allowing your shoulders to drop down and relax.

Let's draw in some deep breaths breathing deeply and letting go breathing deeply and letting go breathing deeply and letting go of any tension that you're holding on to in your body any stiffness and just relaxing into the breath allowing the breath to remain deep but natural moving into the sensations as you breathe the sensations of air coming into the body body opening and that melting every time that you let go the in breath and the out breath the in breath and the out breath and I'd like you to begin counting your breaths and we're going to be counting up to ten on both the in and the out breath and then when you get to ten just beginning again at one so your next in breath is one and your out breath in breath three out breath four continuing counting each in breath as it enters the body and each out breath as it leaves the body again just counting up to ten and then beginning again at one counting and breathing breathing and counting just breathing and counting without rushing being in the breath that you're in in the number that you're in allowing the next breath to occur all by itself.

Noticing also the space between the breaths the space between the numbers as you continue breathing and counting both the in breath and the out breath focusing as much awareness as you can on that rise and fall opening releasing opening breathing.

Wanting to continue breathing together and experiencing each breath again calling one Directing your next in-breath,

Your next number all the way down into the toes,

Into the very tip of the toes.

And on the out-breath,

Just release the numbers.

Let go of the numbers.

Let go of the counting.

And as you breathe in,

Breathing all the way into the tips of the toes,

And allow that release.

And on the in-breath,

Breathing in to the soles of the feet.

And on the out-breath,

Just release.

In-breath into the tops of the feet.

And release.

The ankles now.

The shins.

The hands.

The calves.

The calves.

The kneecaps.

The back of the knees.

The tops of the legs.

The thighs.

The knees.

The hips.

The buttocks.

The pelvis.

The pubic region.

The lower abdomen.

The lower abdomen.

The lower abdomen.

The stomach.

The mid-back.

The back.

The ribs.

The hips.

Your lungs.

The shoulder blades.

The hips.

The chest.

The heart.

The tops of your arms.

The elbows.

The lower arms.

The wrists.

The palms of the hands.

The backs of the hands.

The little fingers.

The ring fingers.

The middle fingers.

The index fingers.

The thumbs.

The hands.

The whole of the hands.

The fingers and the whole of the hands.

The wrists.

The lower arms.

The elbows.

The tops of the arms.

Shoulders.

Across the back of the shoulder.

Back of the neck.

The front of the neck.

The throat.

The jaw.

The cheeks.

Lips.

Mouth.

The taste inside the mouth.

The nose.

The nostrils.

The sensation of air as it passes through the nostrils.

The eyebrows.

The eyes.

The eyelids.

The temples.

Forehead.

The top of the head.

The crown of the head.

Allowing the breath to touch the crown of the head.

And releasing and letting go.

The crown of the head.

The back of the head.

The ears and the earlobes.

Noticing any sounds in the room around you.

Noticing any sounds in the room around you.

Noticing any sounds outside the room.

Noticing any sounds in the streets around you.

And the roads.

Seeing how far the stretch of your sound awareness can reach.

The stretches of your sound awareness can reach.

To the edges of the country.

Land and the sea.

And the sky.

Drawing your sound back in again now.

To the streets around you.

And the building.

And the room.

And to yourself.

To the sound of your own breath.

As it enters the body.

And leaves the body again.

Breathing.

And releasing and relaxing and letting go.

The sounds inside your body.

If you could feel your heart and hear your heart beating inside your chest.

How would that sound?

Listening for the beating of your heart.

As you breathe into your heart.

Breathing.

Breathing and letting go.

Sitting with all of your awareness in your heart now.

As you breathe.

And release and let go.

Breathing.

Tuning into the journey of the breath.

The in-breath and the out-breath.

The rise and the fall.

And I'd like you to begin counting again,

But this time just counting your in-breaths.

In-breath is one.

There's a whole breath to the out-breath.

Your next in-breath is two.

Whole breath and out-breath.

Your next in-breath is three.

Whole breath.

Just breathing and counting.

Breathing in the whole breath that you're in,

In the whole number that you're in.

From one up to ten and then beginning again at one.

Just breathing and counting.

Breathing the whole of the breath,

The in and the out-breath is one.

And the in and the out-breath is two.

Beginning at one.

Ending at ten.

And beginning again.

And beginning again.

Opening up into the heart with each new breath,

With each new number.

Being exactly where you are.

Breathing.

And if you lose your way,

Just begin again at one for a whole breath,

Both the in and the out.

Moving as deeply as you can into your breath,

Into the numbers.

And on your next breath,

Just letting go of everything,

Letting go of the numbers,

Letting go of the breath,

Letting go of everything.

And just allowing yourself to be exactly where you are.

Being open and alert to any thoughts that want to come along.

And allow them.

Allow whatever wants to come to come.

Just completely open to this moment.

Breathing into the top of your head,

The crown of the head.

And releasing and letting go.

The forehead,

The temples,

The eyebrows,

The eyes,

The nose,

The cheeks,

The ears,

The back of the head,

The jawbone,

Lips,

Mouth,

Taste,

Throat,

Neck,

Shoulders,

Tops of the arms,

Elbows,

Lower arms,

Palms of your hands,

Tips of your fingers,

Backs of your hands,

Wrists,

Elbows,

Shoulders,

Shoulder blades,

Front of the chest,

Your heart inside your chest.

Tuning in to the beating of your heart inside your chest.

Heart,

Rib cage,

Stomach,

Mid back,

Lower back,

Abdomen,

Pelvis,

Hips,

Buttocks,

Pubic region,

Tops of your legs,

Backs of your legs,

Knees,

Shins,

Calves,

Ankles,

Feet,

Toes,

Top of the head.

Breathing in to the top of the head.

And as you let go of the breath,

Let go of any tension from the very top of the head to the very tips of the fingers and tips of the toes.

Breathing in to the top of your head and the whole of the face and the whole of the body and the arms to the tips of your fingers and the tips of your toes.

Opening and breathing into the whole of the body.

And counting now ten breaths into the body,

Both the in-breath and then the out-breath.

So beginning one in-breath,

Out-breath two,

In-breath three,

Out-breath four.

Into the whole of the body,

Counting and breathing all the way to ten.

And then holding the whole of your body in your awareness now from the tips of the top of the head to the tips of the fingers and the tips of the toes.

Breathing into the whole of the body.

And releasing and letting go of any tension.

And then beginning to move into the fingers and move into the toes by giving them a little wriggle.

And still with the eyes rested down,

Noticing any colors,

Any lights,

Any movement behind the eyes.

So we have a sway from side to side.

Breathing and maintaining that level of focus and relaxation that you've developed during that meditation.

In your own time,

You can congratulate yourself for taking this time to look after and nourish and nurture yourself.

And if you like to,

Have a stretch and open the eyes.

Reviews

This felt longer than it was with two detailed body scans and lovely breath counting Thanks William

Just the kind of meditation that I like! Counting breaths in different ways, being aware of sounds and doing body scan.

I think even beginners can follow.

Loved it! Thank you

Thank you! Very relaxing!

Focus on breathing & body scanning

Very very nice and gentle.