Hello and welcome to this body scan meditation.
My name is Alyssa Maddox and thank you so much for joining me on this journey through the body.
Lie down on your back somewhere where you can relax and won't be disturbed.
I welcome you to get as comfortable as possible.
So take a few moments to set yourself up.
Putting something under your knees and your head.
Getting some extra support.
Maybe something covering your eyes,
Blocking out all distraction from the outside world.
It's time to go in and explore the body.
So stretch yourself long and take up space.
Legs wider than hips,
Hands wider than shoulders.
Your hands can be on the body if that feels better for you.
If they are on the body just be sure your hands are not touching.
So maybe one on the heart and one on the belly.
Trust my voice as a safe guide into a journey of the body.
Do not attach to my voice but let it guide you through an exploration within yourself.
You are safe and you are supported here.
Experience the deeper layers of being a human.
Understanding yourself on a subtle level and reminding yourself of how incredible your body truly is.
Feel all the points of contact between the back of the body and the surface beneath you.
Scan your body from head to toe and make sure you are completely comfortable.
Make yourself possibly 5% more comfortable here.
Get out that final wiggle and do whatever you need to do to get into your cozy cocoon of comfort.
Your attention and consciousness will now travel through a map of the body.
Place a tiny bright star on each body part named,
Illuminating it with awareness and light.
And if you lose your place that's okay,
Just gently come back to the sound of my voice and pick up where we are.
We begin with a dark night sky and as the mind travels around the body,
Stars light up creating a constellation of stars.
The constellation of you.
Bring your attention to the tip of the tongue and place a bright star at the very tip of the tongue.
Then place stars on the floor of the mouth and the roof of the mouth,
The upper teeth and gums and the lower teeth and gums.
Inside the right cheek,
Inside the left cheek and move your awareness to the inner part of the right ear and shine bright stars all the way through and around the right ear to the outer part of the right ear around the earlobe and the shell of the right ear.
Feel the entire right ear and now move your awareness to the inner part of the left ear and shine stars through and around to the outer part of the left ear.
The left earlobe,
Shell of the ear,
The entire left ear.
And now feel both ears illuminated in starlight awareness.
Then shine a bright star on the back of the head.
Go to the inside of the center of the head and feel a bright star directly between the two ears.
Now feel a star on the crown of the head and a star on the right temple and left temple.
A star on the forehead,
Right eye,
Eyelid,
Left eye and eyelid.
Stars on the right eyebrow,
Stars on the left eyebrow and stars on the eyebrow center.
Place a star on the right cheek and the left cheek.
A star on the bridge of the nose and the tip of the nose,
The nostrils.
Stars illuminating the entire nose.
Now move the awareness to the upper lip and lower lip,
Chin,
Right side of the jaw and the left side of the jaw.
Stars along the entire jawline.
Now feel all the bright little stars lighting up the entire head.
Feel the whole head twinkling with stars.
Move the awareness to the neck and the throat.
Feel a star land on the right collarbone and the left collarbone.
A twinkling star between the two collarbones.
Star on the right shoulder,
Armpit,
Upper arm,
Elbow and forearm.
Star on the right wrist and back of hand,
Palm of hand.
Now take a star to the right hand thumb and shine a bright star on the index finger,
Middle finger,
Ring finger and pinky finger.
Now be aware of the entire right hand being lit up in starlight awareness.
Trace that attention back up the right arm to the left side.
Stars shining on the left shoulder blade,
Armpit,
Upper arm,
Elbow,
Forearm.
Star on the left wrist,
Back of the left hand and palm of the left hand.
Take the awareness to the left hand thumb and shine a bright little star on the tip of the left thumb,
Index finger,
Middle finger,
Ring finger and pinky finger.
Now feel the entire left hand twinkling in starlight awareness.
Carry the awareness to the center of the chest and place stars along the length of the breastbone into the right side ribs and the left side ribs.
Shine a star into the middle of the right shoulder blade and the middle of the left shoulder blade.
A star twinkling between the space of the two shoulder blades.
Stars in the right side waist and the left side waist.
Stars twinkling in the upper back,
Mid back and lower back.
Stars on each of your vertebrae.
A bright star on the right side of the pelvis and the left side of the pelvis.
A star on the right buttock and the left buttock.
A star at the navel center and stars at the pubic bones.
Now take your attention to the right groin and shine stars there.
Travel a star on top of the right thigh,
The back of the right thigh.
A star on the right kneecap and back of knee,
Calf,
Shin,
Ankle and heel.
Now shine stars along the top of the right foot and the bottom of the right foot.
Now feel five stars twinkling on each of your toes.
Right big toe,
Second toe,
Third,
Fourth and fifth toe.
The whole right foot is now lit up with starry awareness.
The whole right leg twinkling with conscious awareness.
Now take your attention to the left groin and shine stars there.
Travel a star to the top of the left thigh and the back of the left thigh.
A star on the left kneecap,
Back of knee,
Calf,
Shin,
Ankle,
Heel.
Shine stars along the top of the left foot and the bottom of the left foot.
Now feel five bright twinkling stars on each of your toes of the left foot.
The left big toe,
Second toe,
Third,
Fourth and fifth toe.
The whole left foot is now lit up with starry awareness.
Feel the whole left leg twinkling with starry awareness.
Stars twinkling now along the whole right side.
Foot,
Leg,
Arm and hand.
Feeling the whole right side body lit up with stars.
Now travel the twinkling stars to the whole left side.
Foot,
Leg,
Arm and hand.
Feeling the whole left side body lit up with starry awareness.
Feel the stars illuminate on the right arm and hand.
Now feel stars on the left arm and hand.
Feel both arms and hands together.
Now travel your awareness to the right leg and foot,
To the left leg and foot.
Now be aware of both legs and feet together.
Now feel both arms and both legs together.
Now be aware of the stars in the head all the way down to the toes.
See all the little stars twinkling in the constellation of your whole body.
Be aware now of the whole body.
Feel the awareness of the stars in the whole body,
Head to toe and toe to head.
Conscious awareness fills each star,
Each part of the body named.
Feel the constellation of stars,
The constellation of you.
You are lit up in twinkling awareness.
Tiny stars shining through the whole body.
Stars in the whole body,
The whole body,
The whole body.
Your physical body is at ease and your mind is still.
Breathe into the space you've just created for yourself and take note how you feel.
Simply notice if anything has shifted since the beginning of this body scan meditation.
Just noticing and observing the sensations in your body right now.
Thank you so much for joining me on this magical journey of the body.
Remember,
You are a star being full of infinite amounts of light.
You are the light in the dark.
I welcome you to return back to this body scan anytime you're craving some deep relaxation and deep connection to yourself.
Thank you so much.
Hari Om Tat Sat.
Namaste.
