Hello there.
I trust that you are well.
Thank you for joining me for this deeply restorative and relaxing body scan and gratitude meditation.
I invite you to find a comfortable laying position.
It is recommended that you lay on your back with arms and legs extended,
Making sure to gather any props or blankets that will help support and ground you.
You may choose to place a pillow behind the head and underneath the knees.
You may choose to cover the body with a warm blanket and cover the eyes with an eye pillow or towel.
Take your time adjusting into this space you are creating for yourself.
Once you've settled in,
Begin to feel your body against the earth beneath you,
Taking notice of any felt sensations within the body.
Simply noticing the weight of the body,
The gravity of your being.
Allow yourself to release into this space and time,
Sinking into this present moment.
As you lay here,
Begin to notice your breath,
The natural rhythm of your breath,
The rise and fall of the belly.
And now inviting in a deeper inhalation in through the nose,
Pausing at the top,
And then releasing,
Exhaling,
And letting go.
Again,
Inhaling in through the nose,
Pausing at the top,
And then releasing,
Sighing,
Letting go.
And once more,
Inhaling,
Filling the body with breath and life force,
Pausing at the top,
And then releasing,
Sighing,
And letting go.
Tuning into the various senses of the body,
Tuning into this experience of life,
Noticing the sounds of the space you are within,
The sounds of this recording,
The coolness or warmth surrounding your body,
And any sense that are filtering in through the nose.
Slowing down to notice,
To listen,
To find peace in this presence,
To find gratitude in this moment.
Gently bring your attention to the crown of your head,
Sensing the scalp and any sensations you may feel here.
Relaxing and softening the scalp.
Allow your attention to float downwards towards the forehead,
Smoothing out the forehead,
And relaxing the right eyebrow,
The left eyebrow,
The right temple softening,
The left temple softening.
Sensing the right eye and all of the tiny intricate muscles of the right eye.
Allowing those muscles to relax and sink backwards.
Sensing the left eye,
The tiny intricate muscles of the left eye.
Allowing them to relax and sink backwards.
Sensing both of the eyes together,
The darkness behind the eyelids and the light beyond the eyelids.
Sending gratitude to your eyes.
Bringing your attention to the right cheek,
The left cheek,
The right nostril,
And the air flowing through the right nostril,
The left nostril,
And the air flowing through the left nostril.
Sensing the air flowing through both nostrils together.
Sending gratitude to your nose,
To your breath.
Bringing your attention to the mouth,
The upper lip,
The lower lip.
Releasing the tongue away from the roof of your mouth.
Releasing the jaw.
Sensing the tongue,
The taste buds.
Bringing your attention to the right ear,
The right ear.
Listening.
The left ear,
Listening.
Both ears listening together.
Sending gratitude to your ears.
Floating down to the center of the throat.
The space where our voice resides.
Sending gratitude to our voice.
Bringing your attention to the center of the chest,
The heart center.
Feeling into this expansive energetic space.
Sending love to yourself.
Sending love to all beings.
The right shoulder,
The elbow,
The wrist,
The top of the hand,
The palm of the hand.
All of the fingers of the right hand together.
The entire right arm radiating with a sensation.
Bringing your attention back to the heart center,
The left shoulder,
The elbow,
The wrist,
Top of the left hand,
Palm of the left hand.
All of the fingers of the left hand.
The entire left arm radiating with sensation.
Sending gratitude to your arms and your hands.
Moving back to the center of the heart,
The belly,
The pelvis,
The right hip.
The knee,
The shin,
The calf,
The ankle,
Top of the right foot,
Sole of the right foot.
All of the toes of the right foot together.
The entire right leg pulsing with life force.
Shifting your attention back to the pelvis,
The left hip,
The thigh,
The knee,
The shin,
The calf,
The ankle,
The top of the left foot,
Sole of the left foot.
All of the toes of the left foot together.
The entire left leg pulsing with life force.
Sending gratitude to our legs and to our feet.
Sensing the whole front side of the body.
Sensing the whole back side of the body.
Sensing the entire body,
Front and back,
Together.
The whole body filled with vibrating energy and light.
The whole body filled with gratitude and love.
Continue to breathe into this spaciousness and deep relaxation.
Gently bring your awareness back into your physical body and the physical space you are within.
Welcoming some deeper inhalations and exhalations to awaken from this practice.
Moving slowly,
Moving carefully.
You may lay here for as long as you need and you may return to this meditation on a regular basis to receive the amazing benefits of the body scan and gratitude practice.
May you be safe.
May you be healthy.
May you be peaceful.
May you be joyful.
May you be free.
May you be one with all.
