Hi and welcome to your guided meditation,
Body scan journey.
Take a moment to find yourself in a comfortable seated or lying position.
Let your hands rest naturally,
Gently closing your eyes if that feels good,
Or gaze softly if you prefer to,
Arriving into the time and space of the practice,
Leaving whatever have happened so far,
Whatever is about to happen.
There's nowhere to go.
Take a moment here to notice your natural way of breathing.
Without any adjustment for the moment,
Just notice.
Almost literally repeating to yourself in your head.
I'm breathing in.
Then we will finally start gently engaging in our breath.
Next,
Taking a nice steady long breath into your belly,
Notice how it rising.
And then exhale through the mouth.
Once again,
Taking a nice steady deep long breath in,
Fill your belly with the air.
Find that sense of relief,
Of letting go.
Giving yourself full permission to be here and now.
Bring your awareness to your right foot.
Take a moment to notice your right foot.
Maybe you're able to notice each of the toes of that foot.
Maybe you're able to notice the outer edge of that foot.
Inner edge.
Ball of the foot,
Heel.
And as you are observing your right foot,
Imagine your awareness as a bright shining light.
Bright shining light of energy present in your right foot.
Notice how the right foot is glowing in the light of your awareness.
Really expanding that awareness up.
Noticing your right ankle.
And once again,
Take a moment here to be precise in your observations.
Noticing your outer ankle,
Inner ankle.
And then slowly moving that awareness up the shin.
Finally arriving to your right knee.
Take a moment to observe your knee.
Now moving with that bright light of awareness.
Up your right thigh.
Up your hamstring.
Slowly arriving to your right butt cheek.
Noticing your right hip.
Take a moment to notice how your right leg is glowing with that bright light of your awareness.
Now moving your awareness to your left foot.
And again,
See if you can be precise in your observations.
Maybe you're able to notice each toe separately.
Notice the outer edge of that left foot.
Inner edge.
Your heel,
Ball of the foot.
And finally notice how your left foot is glowing with a bright light of your awareness.
Slowly expanding that awareness up the ankle.
Once again,
Take a moment to notice outside,
Inside of your ankle.
And then slowly start expanding that awareness up the leg.
Going through the shin,
Through the calf.
Finally arriving at your left knee.
Noticing how the left knee is glowing in that bright light of your awareness.
Moving with your awareness up the leg.
Noticing your thigh.
Noticing your hamstring.
Finally arriving to that left butt cheek.
Notice your left hip.
And finally notice how the whole left leg is glowing with a bright light of your awareness.
Now placing your awareness into your pelvis.
Noticing your pubic bone,
Your cortex.
And then slowly moving that awareness through the lower belly,
Lower back.
Up to the middle back.
Chest,
Ribcage.
Notice how your torso is glowing with a bright light of your awareness.
Take a nice steady deep breath into your torso.
As you exhale,
Relieve,
Let go of any tension that is hiding there.
Take a nice steady deep breath into your legs.
And as you exhale,
Release any stiffnesses.
Allow them to melt away.
Now bringing your awareness to your right palm.
Maybe you're able to notice each of the fingers separately.
All the way from the thumb to a pinky finger.
Notice the outer edge of your right palm.
Notice the inner edge.
And finally notice how your right palm is glowing with that bright light of your awareness.
Moving with that awareness up the wrist.
Slowly up the forearm.
To finally meet your elbow.
Slowly moving up the arm.
To finally meet your right shoulder.
Notice how your right hand is all glowing in that bright light of your awareness.
Moving into your left palm.
Again,
Maybe you're able to notice each of the fingers separately.
Take a moment here,
Don't be in a rush.
Again,
Notice the outer edge of your left palm.
Notice its inner edge.
And finally notice how your left palm is glowing with that bright light of your awareness.
Moving that awareness up the wrist.
Finally slowly going up the forearm.
Meeting your left elbow.
Noticing how the elbow is glowing.
Then finally moving up the arm.
Slowly reaching the left shoulder.
To notice how your left hand,
All of it is glowing in that bright light of your awareness.
Now take a nice steady deep breath into your arms.
Ah,
As you exhale allow them to release completely and melt into the support.
Taking a moment to notice the front of your neck.
Notice the back of your neck.
Left side,
Right side.
Notice your throat.
Taking a moment to notice how the neck is glowing with that awareness.
Moving with that awareness to your chin.
Slowly expanding it for the jaw.
Notice your cheeks.
Notice your nose.
Slowly moving into the forehead.
And finally notice how your face is glowing in that bright light of your awareness.
Ah,
Notice the back of your head.
Notice your ears.
And then slowly moving into the crown of your head.
Noticing how the whole head is glowing with that light of your awareness.
Ah,
Notice the back of your head.
Taking a nice steady deep breath in through the nose.
And as you exhale relax your face,
Relax your jaw.
Now your whole body is glowing with that beautiful bright light of your awareness.
Breathe into this full body awareness.
The stillness.
And whenever you're ready,
Back to your body.
Ah,
Start moving your toes,
Your fingers.
Rock your head side to side.
Bringing the arms over the head,
Give yourself a nice full body stretch.
Whenever you're ready.
Gently open your eyes.
