Body Scan

This particular meditation is designed to relax your entire body. Activate your parasympathetic nervous system and allow you to ground your energy. I can meditate using this body scan as you are laying down to sleep, nap or whenever you need to recharge your energy. Allow yourself to get really comfortable and set yourself up to bring in a deep rejuvenation to your body, mind and spirit. It's a whole body reset button whenever you need it.

Transcript

Hello and welcome to your body scan meditation.

This practice is intended for relaxation of your physical body and also of your mind.

Take a moment to get comfortable.

Once you arrive in your meditation position,

Either laying down,

Sitting,

Or however is the most comfortable for you,

Notice if there is any way that you can feel even more supported.

Maybe a slight adjustment,

Use of a blanket or a pillow.

You can set an intention for this time you've carved out for yourself.

Take a moment just to connect to yourself through the breath.

Nice deep inhale and an exhale.

Just let it all go.

Tension can flow out with the breath and let's take two more just like that.

So filling all the way up with the breath,

Just noticing the inhale.

I am aware of my in-breath.

I am aware of my out-breath as I release tension with the exhale.

Throughout today's practice,

I'll guide you to bring awareness to different areas of your physical body.

Don't worry if your mind wanders off and takes you on a journey of past or future.

This is completely normal.

When you become aware that this has happened,

Simply tune back into the next cue of awareness.

The flow of thought is an intrinsic part of your brain function.

So I invite you to work with the flow of thought and allow your mind to connect with your body through feeling deeply into sensation within the body.

So no need to work against your mind activity.

Just let it be,

Let it flow as you allow yourself to connect.

Let's begin.

Bring your awareness to the top of your head.

Simply relax the top of your head and soften.

Let your awareness drift down to your forehead.

Soften all of the muscles in your forehead.

Allow the muscles in between your eyebrows to smooth and release.

Bring your awareness down to your eyes.

Relax from the world of looking.

Soften all of the muscles surrounding your eyes.

Let your cheek muscles relax now,

Cheekbones soften.

Rest your awareness on your mouth.

Let your jaw soften.

Allow space in between your upper and lower jaw.

Begin to notice your ears now.

Soften and release through your ears.

Gently bring your awareness down to your neck.

Delicately release any gripping or tension in the front of your neck.

Inside of your throat can soften.

Your tongue can release and just soften all the way down.

The back of your throat and all of the muscles surrounding your neck and supporting your neck,

Supporting your spine can soften and let go.

Let your awareness drift down to your shoulders now.

Take a nice,

Slow,

Deep breath in.

And as you exhale,

Allow your shoulders to fall closer to the earth.

Letting go now.

No need to hold them up.

You can just let them go.

Dissolving any tension you may be holding here.

Maybe you take a few breaths here just to soften on your exhale.

Inhaling to notice any sensation.

Exhaling to let go and just relax,

Release.

And bring your awareness to both upper arms now.

Your biceps,

Your triceps,

Maybe they're sore,

Maybe they feel great.

Just noticing the sensation.

How are your upper arms showing up here?

And then is there any way that you can relax them and just soften them?

Let them fall closer to the earth,

Feeling supported here.

And letting them drop like we did the shoulders.

Notice the sensation of your elbows.

Relax.

Bringing your attention down to the arms,

Your forearms,

Both forearms.

Just soften and release.

Just move down into your wrist area.

Both wrists.

Softening,

Letting go.

Bring your attention down into both of your hands.

Spread your fingers wide and then just let them fall.

Let them be supported by the surface you're on.

Now begin to notice your chest area.

Just bringing awareness there.

Take a breath as you just bring awareness to this area.

Your rib cage,

Your sternum,

Collarbones,

All this area.

Can just soften and let go.

So letting your collarbones broaden.

Allow the front of your shoulders to open.

Create space in the front of your chest and just notice this expansion here.

Gentle rise and fall of your chest,

The ebb and flow of your breath.

Every exhale softening,

Opening up.

With this gentle nourishing breath,

Begin to feel the sensation of your upper back now.

We'll get nice and heavy here.

No need to hold yourself up any longer.

You can just let go and soften.

Relax into the surface supporting you.

You can merge into whatever surface you are on.

Get nice and heavy.

Let gravity just hold you and support you here.

Your awareness can drift down to your abdomen now.

Your upper belly softening this area.

The area around your belly button just releasing downward.

Low belly sensation lightly dissolving into ease.

Notice your low back now.

Soften and release through the low back.

Rejuvenating,

Renewing as your back is fully supported here.

Sensation of hips,

Heavy in the hips,

Freeing your energy from holding you up.

Relax,

Soften and merge downward through the very top of your hip bones downward,

The back of your hips,

The entire pelvic area can just lighten up and release.

And your awareness come down to the top of both thighs,

So your upper legs.

Let the muscles surrounding your bones holding you up just loosen and soften.

Back of the thigh sensation loosening up through both hamstrings,

That downward sinking motion with the legs.

No need to hold your legs up here,

Just let them go.

Bring your focus now to both knees.

Releasing any pressure here in the knees.

Let the knees just find a gentle opening.

No need to clench them or put any weight on them right now,

They can just be fully supported and just let go.

Sensation of your lower legs,

The front of the shin letting go.

The back of your legs,

The calf muscles can release with ease.

Bring your awareness down to your ankles,

Let them soften,

Expand and release.

Sensation of the top of your feet,

Top of both feet.

Let's spread the toes wide,

Let the bones go,

Any tension you're holding in your upper feet.

Let it go now.

Your feet are not constricted here by shoes.

They have no need to support us right now.

They can truly spread wide and sprawl out,

Open and expand.

Notice the very bottom of your feet now.

Bring in that sensation of deep rest here through the bottom of your feet.

Whole body now.

Notice the whole body sensation.

Allow yourself to sink down,

Let gravity support you.

Release downward.

Honoring all of our automatic processes,

Our intelligence in our bodies,

Acknowledging how our bodies support us.

Any functions with no effort of our own,

Every day.

Body support us,

Keep us nourished,

Keep us moving on our journeys.

They uphold us,

Sustain life within us.

Our vibrant,

Clear energy that runs through us right now.

Hearts beating,

Breath like the ocean tide.

Rest here for a moment in rejuvenation.

Each breath nourishing our bodies.

Each heartbeat a gentle flow of energy coursing through us.

Each thought that flows through our minds,

An electrical signal,

An expression of our intrinsic intelligence.

Take a nice and slow,

Deep breath in and let that go now.

Soften and melt a little bit more.

We'll begin to reawaken to the space around us.

Begin to notice the sounds around you.

Feel free to stay right here or begin to find some movement in the body,

So maybe just a little wiggle of the fingers and the toes,

Reawakening the feet and the hands.

You could take your head side to side.

Come into a full body stretch,

Stretching the arms up above you and getting long through the body,

Engaging the muscles,

All of the muscles in your body and then just let them go and just notice that softening of the muscles and release of the breath.

Being gentle with yourself here.

Getting into remembrance,

Your intention if you've set one for your practice or feel free to set one right now.

Intention for how you want to show up for your life.

Maybe bringing this feeling of relaxation into your life and continuing it through the conscious breath and awareness.

Gently reawakening to your life,

Renewed and refreshed.

Thank you for meditating with me today.

I'd love to hear from you,

So please leave a comment below and I wish you an incredible day or night.

Namaste.

Reviews

So relaxing!!! Drifted off to sleep at the end! Lol