Today we are going to be scanning our body with our mind.
Sometimes our minds have disconnected from our bodies or have built up a negative self-talk about certain aspects of ourselves.
This meditation,
When done often,
Will turn down the negative dialogue we have built in our mind.
This will give us a clearer choice over our response to how we talk to ourselves.
So sitting or laying comfortably,
Close your eyes or fixate them on somewhere in the room without any judgment or expectation of feeling anything.
And to allow things as we find them,
As you sit here,
Notice what has contact with your back or bum.
Sit on the chair,
Notice your feet on the floor.
As your mind wanders,
As it will tend to do,
Bring it back to your breath without giving yourself a hard time.
So now bring your awareness to your breath,
The breath in your abdomen,
Rising,
Falling,
Rising,
Falling,
Rising and falling.
Now gather your attention to both of your feet.
Do you notice any sensations on the toes,
On the heels,
In the top of the feet?
This is your own experience,
There is no right way to feel.
Just relax and take a deep breath and let go of the attention in your feet and move to your calves.
Notice any sensations on the inside or the outside.
On the knees,
Notice any tingling.
Now take a deep breath and on your out breath,
Draw attention to your thighs,
Your hips.
Notice any sensations.
Now take a deep breath in through your nose,
Follow that breath through your body,
Right down to your toes and again in through your nose,
Follow that breath right down to your toes,
In through your throat,
Through your torso,
Your stomach,
Hips,
Legs and right into your toes.
Do this a couple times on your own.
Your next in breath,
Move your attention to your pelvis.
Just note if you have no sensations,
That is okay.
Just breathe into the pelvis and let it go.
Taking your attention and breath to your lower back,
Take a nice deep breath here and take it to your upper back,
Your shoulders.
Breathe in the clean air and breathe out the tension.
In through your lower back,
Up to your mid-back,
Into your shoulders,
Breathe out the tension.
Do this again on your own a couple of times.
If you notice some judgmental thoughts,
Just return to your breath,
Bring your attention to your abdomen,
Easing,
Easing,
To your chest while easing,
Your attention to your hands.
If you feel any energy here,
Breathe the energy into your arms,
To your shoulders,
Breathe of all sensations and take a deep breath into your arms and your hands and let go.
Bring your attention to your head,
Deep into this area.
Notice,
Is it a cool breath or does it feel warm?
Breathe and focus,
Breathe and focus on your eye area,
Nose,
Ears.
Take a big deep breath into this whole area.
Now just bring yourself to your breath and bring your attention to your body as a whole,
Relaxing,
Calm,
Be at peace.
Your breath return to normal.
Just lay here enjoying,
Relaxing,
Letting the energy flow through your body.
Continue to stay enjoying this,
Where you've made yourself feel or when you're ready,
You can slowly open your eyes and sit and enjoy how you have made yourself feel.
Body is a product of our subconscious mind.
If you can make this magic connection,
You'll never have to ask advice of others again,
As your body will be your beacon of light.
