Hi there,
Welcome to this guided body scan.
Please get any blankets,
Cushions or eye pillows that you might need to lay comfortably still for the next 10 minutes or so.
Lay down somewhere peaceful and quiet.
Just take a moment to adjust your position so that you can be completely still here.
Let's begin.
Start by following your breath.
Without changing your breath just watch.
Feel the cold air in your nose as you inhale.
Notice the warm air moving out through your nose as you exhale.
Observe your chest rising and falling with your breath.
Observe your belly gently expanding and softening.
Take your awareness to the top of your head and let the bones of your feet feel heavy to the ground.
Imagine the muscles of your feet softening,
Releasing and letting go of all tension.
Start to soften your body.
Imagine all tension releasing from the connective tissues around your ankles.
Feel your ankle joints opening up and releasing.
Letting go of all tension.
Start to open up and release your body.
Imagine all tension releasing from the connective tissues around your ankles.
Feel your ankle joints opening up more and more to the flow of nutrients and blood.
Move your awareness now to your lower legs and upper legs.
Let the bones of your legs feel heavy to the earth.
Imagine the muscles of your legs softening,
Releasing and letting go of all tension.
Feel the fascia around the muscles of your legs opening up more and more to the flow of nutrients.
Start to circle your awareness around your knees.
Imagine all the tension releasing from the muscles,
Tendons and ligaments around your knees.
Bring your awareness now to your hips,
To your pelvis and let your pelvis sink into the earth with the heaviness.
Imagine the muscles around your hips releasing all the tension releasing from the muscles around your knees.
Imagine the muscles around your hips releasing all the tension.
Soften your glutes,
Soften the back of your thighs,
Soften the front of the thighs,
Soften inner and outer thighs.
Allow your lower back to soften,
Allow your lower belly to soften and let go.
Perhaps you notice a sensation of buzzing or light vibration in your hips and lower limbs.
Notice this sensation of openness and softness,
A feeling of letting go.
Bring your awareness now to your spine,
Feel your table bone,
Sacrum,
Lower spine,
And your lower back.
Imagine all the deep and tiny muscles in your chest,
Your lower back,
And your upper back.
Imagine the muscles around your chest,
The muscles around your chest,
The muscles around your upper back,
And upper spine,
Heavy to the earth.
Imagine all the deep and tiny muscles connecting along the spine,
Softening,
Releasing,
And relaxing.
Let go of all tension.
Feel into your ribs and follow your ribs in towards the spine.
Imagine softening and releasing between the ribs and where the ribs connect to your spine.
Imagine the muscles around your chest,
The muscles around your chest,
And the muscles around your chest,
And where the ribs connect to your spine.
Let your awareness now move to your shoulders.
Feel your shoulders and shoulder blades heavy on the earth.
Imagine the muscles around your shoulders softening,
Releasing,
And letting go.
Feel your shoulder joints opening and softening more.
Move your awareness now to your upper arms and forearms.
Let the bones of your arms feel heavy to the ground.
Imagine the muscles of your arms all letting go and releasing.
Feel the connective tissues softening and opening up more.
Let your bones feel heavy to the ground.
Imagine the muscles of your arms all letting go and softening and opening up more.
Let go of all tension.
Bring your awareness now to your elbows.
Circling your awareness around your elbows,
Allow your joints to soften more and more.
Feel the nutrients flowing through your joints as they soften and release.
Move your awareness now to your wrists.
Imagine the muscles around your wrists softening,
Releasing,
And letting go.
Soften the front of your wrists.
Soften the back of your wrists.
Notice your awareness will flow naturally now to your hands.
Feel into the bones of your hands and fingers.
Allow them to feel heavy.
Allow your muscles and connective tissues to soften,
Release,
And let go of all tension.
Feel space around the joints of your fingers.
You may even notice a sensation of tingling,
Buzzing,
Or heat in your hands and fingers.
Watch this sensation.
Enjoy the sensation of energy.
Enjoy being aware that you can feel this energy.
Allow your awareness to move up your arms,
To your shoulders,
And now to your upper back and back of the neck.
Feel your head heavy to the earth.
Allow your neck to soften,
Release,
And let go.
Soften between each vertebrae of the upper back and neck.
All tension letting go.
Move your awareness now to the back of your head and to the top of your head.
Feel the top of your head open and soft.
You may feel a buzzing here too.
Look for it.
Enjoy it.
Move your awareness now to your face.
Allow your face to soften.
Soften your forehead,
Cheeks,
And jaw.
Soften your lips and soften behind your eyes.
Soften your throat,
Chest,
And belly.
Follow your breath again.
Let your breath come all the way into your belly.
Watch your breath as it leaves your body.
This is the end of the guided meditation.
Feel free to continue scanning your body.
Perhaps you'll naturally return to a place in your body that calls for more time and awareness to soften,
Release,
And let go.
Take as long as you need.
