Hello,
And welcome to this body scan meditation to help you feel more present,
Relaxed,
And grounded.
My name is Wanna,
And I'm honored to take you through this head-to-toe journey.
Begin by finding yourself a comfortable position that allows for a straight supported spine.
Close your eyes and let's take a few deep breaths together as you draw your attention into your body.
Inhale in through your nose for a slow count of four,
And exhale out through your mouth for a slow count of four.
So inhale,
One,
Two,
Three,
Four,
And exhale,
Four,
Three,
Two,
One.
Let it all go.
Land here fully.
Again,
Inhale,
One,
Two,
Three,
Four,
And exhale,
Four,
Three,
Two,
One.
Rest in this space of stillness and allow your mind to relax.
Repeat this cycle again at your own count.
Notice how your chest and abdomen expand as the air enters your lungs,
And notice all the sensations in your body.
From here,
Continue breathing slowly and deeply,
Inhaling in through your nose and exhaling out through your nose.
Go ahead and bring all your awareness into your body.
How is it feeling at this very moment?
Notice where your body makes contact with the ground.
Notice the feeling of the weight of your body on whatever you happen to be sitting or laying on.
Feel your body getting heavy.
We will now begin the head-to-toe body scan.
Follow my words with your awareness as you place your focus on each body part that I bring your attention to,
Relaxing it even if just a little bit.
Remember to breathe deeply and slowly throughout this entire journey.
Let's start with the very top of your head.
Notice any sensations in your scalp.
Now sense your forehead and the area around your eyes.
How is the back inside of your head feeling?
Next,
Place your attention on your jaw.
Are you holding any tension there?
If so,
Unclench it and relax.
Allow your entire head and face to soften,
Relaxing the muscles around your eyes and mouth.
It's time to move on to your neck and your throat.
Feel the muscles along the back and side of your neck.
Soften them.
Sense your shoulders.
Are they stiff?
If so,
Drop and relax them.
Be sure to breathe into any area where you feel tension or discomfort.
Just imagine your breath is moving in and out of that area instead of your nose.
Shift your attention to your arms,
Your elbows,
Your forearms,
Your wrists,
Your hands.
Your fingers.
Connect with all the sensations present there.
Allow all of these parts to relax.
If you have trouble relaxing,
That's okay.
Just be with what is.
Don't resist it.
What you resist persists after all.
Allow what is to move on in its own time.
Let's move into your chest and your heart.
What do you notice there?
Breathe right into your heart and soften it.
Shift your attention into your stomach and now your hips for a few deep breaths.
Remember to stay present.
Continue down your upper legs,
Into your knees,
And now your lower legs.
Be aware of all the sensations here.
Relax into them if need be.
Move on to your feet,
Your ankles.
The soles of your feet and all your toes.
Really focus in on each area.
Allow all the muscles and tissues relax even deeper with every breath.
Now take one big breath in and out and sense your entire body all at once from the tips of your toes back to the top of your head.
Feel your body as one unified field of energy and sensation inhabited fully.
Ask in the perfection of it.
Use this opportunity to give thanks to your body for working to keep you alive.
We've come to the end of this meditation.
It's now time to transition out.
So wiggle your fingers and wiggle your toes.
And when you're ready,
Flutter open your eyes.
Take this moment to observe your body and mind before you move on with the rest of your day.
Are you feeling more refreshed,
More relaxed,
Perhaps more grounded?
Thank you for joining me on this meditative journey.
As always,
Do let me know how your meditation went and follow along for more to come.
It's been a pleasure guiding you.
