Simple Body Scan Meditation

The purpose of a body scan is to create a sense of re-connection and awareness of what is happening within our bodies. When we experience trauma, stress, or shock one of the first things to go is oftentimes the connection to the wisdom of our bodies.
By tending to our physical self with curiosity and mindfulness, we can become more attuned to stored or stuck emotions, more accepting of ourselves, and more able to regulate our nervous system.

Transcript

Welcome to today's meditation.

In today's simple body scan meditation,

I'll be taking you through a journey of your body with the intention to understand and inquire into the emotions,

The memories,

And the feelings which we store within ourselves and muscles and tissues.

As we explore the nooks and crannies and crevices of the body,

It allows us to take a break from the thinking mind.

It brings a point of focus for our meditation practice and a place to always come back to.

Before we commence,

Ensure that you are in a comfortable seated position,

Either on the floor or on a cushion or perhaps even on a chair.

If you're on a chair,

Ensure that your feet can touch the ground and that they are firmly planted onto the earth beneath you.

If you're sitting on the floor or on a cushion,

Having your legs either crossed or out in front of you,

Ensuring that you feel comfortable for the next few minutes.

To prepare the body for meditation,

Bring your attention to your spine and just notice your posture.

Imagine that the vertebrae of the spine are separating as the spine elongates and the crown of the head reaches for the sky.

You're creating space in the lungs and chest to allow for your breath to easily move in and out of the body.

Close your eyes down if they aren't closed already and gently tuck your chin in toward your chest to elongate the back of your neck.

Let's begin.

Start by taking three deep breaths,

In through the nose and out through the mouth,

Inhaling together,

Opening the mouth to exhale.

Two more just like this.

Inhale through the nose,

Final time in,

Inhale in and release.

As you sit in meditation today,

I invite you to start by bringing your attention to your feet.

So just noticing how the feet are feeling today,

Whether they are relaxed or tired,

Energized,

Painful,

Agitated.

As we observe the body,

We don't bring any judgment or observations,

We simply allow the observations to be there.

So just noticing the feet,

The soles of the feet,

Each toe and toenail,

The strength of the ankle,

Perhaps even imagining or feeling into the bones and ligaments which make up this part of the body and which holds you upright.

Just noticing if there are any emotions in this space.

There may be none or there may be a feeling that arises for you as you think of the way that you use your feet and the purpose that they serve you.

Bring your attention now to your shins and your calves,

Traveling up the legs towards the kneecap.

Once again,

Just noticing any tightness in this area.

Maybe you feel something,

Maybe you feel nothing.

Whatever you feel is completely fine.

And just notice if the mind wants to wander and if it does,

Keep bringing it back to the part of the body that we're focusing on.

Breathing into the space of the calves and the shins and the knees.

Maybe there's been injury here.

And just noticing if it has anything to say to you.

As you travel up from the kneecaps,

Let's explore the area of the thighs.

The thighs which hold one of the largest muscles in the body,

So much strength and power which comes from this part of our system.

And just noticing any feelings or sensations in the area of the thighs,

Any judgments which we wish to neutralize.

Any emotions which are in this space.

If anything difficult arises for you,

Simply take an inhale through the nose and an exhale sending the breath to that part of the body.

Noticing now as we travel to the area of the sit bones and the space of our lower hips,

Our groin,

The area of the body which houses our womb,

A sacred space which creates and has the ability to create new life.

Oftentimes an emotional space for many of us.

Spending a few moments here,

Notice if there's any tension,

Noticing what this area of the body has to tell you or show you.

Noticing any tightness,

Any feelings or any memories which arise.

Remember that tightness and constriction longs for expansion and relief.

And you can do this by sending this part of your body and using exhale,

Inhaling through the nose,

Breathing out and releasing into this space.

Traveling up now to the area of the solar plexus,

The space around your belly button,

Your stomach,

As well as your lower spine.

The spine represents support,

Being supported,

Needing support.

Noticing how the vertebrae in the spine feel,

Noticing any heaviness or tightness,

Any pain which may be present in the back.

If you need to adjust the body slightly when you notice something,

Feel free to do so.

Once again,

Breathing into these spaces,

Only if the body requires it.

As we explore the solar plexus,

The area of drive and self-esteem,

The space which holds our fire,

Our digestive capacity,

Spend a few deep breaths here.

There can often be mixed emotions and feelings and thoughts and memories which arise when we explore the space of the solar plexus and the stomach.

Just keeping track of what the body's telling you without judgment,

Without criticism,

Just noticing the body.

With your next inhale,

Let's travel up to the tender space of the heart,

The beating,

Pulsating,

Loving,

Expansive potential of the heart.

Maybe if you're really in tune,

You can hear your heart beating or you can feel it beating as it pumps life through your veins and around your body.

Notice the chest in which the heart is encased.

Notice your breath as it moves in and out of your lungs.

How is this space of your body?

What does it feel like?

What is it telling you?

Is there any emotion,

Memory associated with this part of the body?

Of course a deep breath is needed here.

Taking a long inhale through the nose and releasing,

Exhale through the mouth.

Allowing any constriction in the chest to slightly loosen for the heart to have an opportunity to feel safe.

Let's now travel down the space of the arms all the way to the tips of the fingers,

Observing the shoulder,

The elbow,

The wrist joints,

And all the joints which make up your hand.

Are the arms sitting heavy and relaxed?

Or is there a tension there?

If there's a tension there,

What is it telling you?

Why is it tense?

Remembering to always breathe into these spaces as we need to,

Observing and observing,

Listening with no judgment.

Let's travel up the arms and to the tops of the shoulders,

Up the neck and towards the base of the skull,

A place where many of us feel the weight of the world,

The pressure of expectation from either self or others.

Another spot in the body which often holds a lot of our emotions.

Spend some time here to observe,

To listen,

To understand.

If there is tightness here,

What is the emotion that is associated with it?

What is it trying to tell you?

What does it need?

Noticing how the body speaks to you,

Loves you,

And is always sending messages to you to keep you aware and to keep you safe.

Finally,

Let's travel all the way up to the space of the skull,

Noticing everything from the jaw to the cheekbones,

The ears,

The third eye,

Crown of the head.

What's happening in your face,

In the muscles of your face?

Is there tightness in your jaw or your tongue?

What's happening in the throat?

Is it at ease or is it constricted?

Is there anything the throat or the mouth or the tongue wishes to say or express?

Noticing the eyes,

The temples,

The space which holds the thinking brain and just observing one last time.

What are the sensations of this space?

Is there pressure?

Is there release?

Are there any emotions which we hold in this area?

Take one more deep breath in through the nose.

Take a long exhale through the mouth.

Do this one more time and when you exhale,

Imagine the sigh of relief like a blanket traveling from the crown of your head all the way down to the tips of your toes,

Hovering your body in a sensation of relief.

Breathing in together,

Exhaling fully,

Taking as long as you need to just sit in the mindful awareness of your body.

Perhaps there's an area you wish to spend more time with.

Perhaps you can imagine yourself purely as the observer,

Stepping away from your body as if you were not your body,

Watching it and looking at it with interest and curiosity,

Noticing the messages and the spaces which hold information for us to heal and grow.

As we conclude this meditation,

Be sure to write down anything which has come up for you,

Any insights into your body and what it may need from you as you travel together on your journey of self-awareness.

The meditation practice is now complete.

The meditation practice is now complete.

Reviews

Thanks Nikki for the incredible meditation! I felt super relaxed after it. I also loved how my shoulders literally whispered to me when focusing on them 🤍👌🏻

Nice flow and timing. Soothing voice. Feel aware of what’s happening in my body. Thank you.