Body Scan Meditation With Music

Take the time to ground back in your body and relieve anxiety with this slow, calm full-body scan. Feel the presence of the Holy Spirit and come into the presence while you release tension, feel ease, and find relief with this calming and relaxing meditation. You will feel more grounded, rested, and calm to heal difficult emotions, stress, tension, and anxiety.

Music: Enovo, "Facing the Unknown"

Transcript

Hello everyone,

I am Rachel Leroy of Christian Emotional Recovery and this is the body scan meditation and so I want you to go ahead and get into a relaxed state and a relaxed posture.

But go ahead and lie down on a bed,

Lie down in a comfortable place,

Find somewhere that's quiet,

Find somewhere where you won't be disturbed for a little while,

Sit in a chair,

Sit up on a pillow or a cushion,

But find a particular spot where you won't be disturbed.

Now,

I want you to invite the Holy Spirit to come and be here with you during this time as you're doing this meditation and allow the Holy Spirit to guide you through this process.

Now this meditation is to help bring you back into your body,

It's a somatic grounding meditation that will help you contact and be more in touch with your body so you can feel more whole and so that you can connect more with your body and help you to sort of fuse some of that fragmentation from trauma you might have experienced.

Or it could just be a relaxing meditation that helps you to feel more grounded.

So let's get started,

Okay?

To begin the meditation,

Please bring kind awareness to why you chose this meditation,

How your belly,

Chest and head feel when you reflect on this,

The emotions that you associate with your visceral feelings,

The positive or negative impact of any stories you believe in regarding to this topic,

The fact that others are feeling similarly to you about this topic,

How you might feel with an increased awareness around this topic and when you can apply increased mindfulness to this topic in your day-to-day life.

The first step in this meditation is to notice and accept your body in the present moment.

We will do a brief body scan that is helpful for anxiety,

Depression,

Insomnia and pain.

The body scan is a mindfulness practice that will allow you some time to be in your body fully and to get to know how it's feeling right now with your attention and awareness.

It offers a time to learn to effectively sit with body sensations like discomfort and tension.

So with body sensations,

It's not about trying to get rid of them,

It's not trying to run away or push them down,

It's about allowing,

It's about allowing.

The focus of this practice is not to try to change anything about our experience.

Remember,

There is no right way to feel in the moment.

The key to this practice is to actually simply notice and accept whatever is present in the current moment.

It's okay,

You're safe.

As we go through this practice,

I'm going to guide you to focus on various areas of your body,

Noticing whatever arises.

If you realize you've become distracted or your mind wanders off,

Simply tune back in to the sound of my voice and pick up with the practice.

The goal of this practice is to try to stay present and awake in your experience.

Take a deep breath.

Breathe in the spirit,

Let it out,

Release your shoulders.

Take another deep breath,

Hold it for a couple of seconds,

Let it go.

One last time,

Breathe in and let it out.

So when you're ready,

If you haven't already,

Close your eyes and take a moment to feel your body as a whole.

Those breaths will help you contact your body.

Bring attention to the fact that you're breathing in this body.

Allow yourself to experience your breath in and out.

This isn't about forcing,

This isn't about taking the deepest breath possible,

It's about a natural rhythmic breath that you become aware of.

Not trying to change or deepen it in any way,

Just notice it.

Try to follow the full cycle of your breath,

The in-breath,

The out-breath.

Do that a couple of more times,

In,

Out.

Feel it in your body,

In,

Out.

Relax into this natural rhythm and flow of your breath and allow it to bring you more fully and deeply into this moment.

On your next breath,

I'd like you to direct your attention and the breath down through your body,

Through your left leg to your toes,

The toes of your left foot.

Simply noticing any sensations that might arise.

Notice and feel your left leg.

Feel yourself feeling from the inside of it out.

Feel your left leg all the way down to the toes of your left foot.

Notice the space between your toes.

Notice any feelings of tension and tingling.

Perhaps notice the temperature.

Relax that part of your body now.

Expand your awareness through your foot into your ankle,

Noticing the point of contact at the bottom of your foot or at the back of your leg,

Depending on where you are.

The surface and the structure of your foot and ankle,

Whatever it might be touching or laying on or up against.

Feel that.

And now rest your complete attention on your lower leg,

Again,

Simply becoming aware of all the sensations,

Just noticing.

No need to change anything about what you experience.

And now through your knee and the underside of your knee,

Expand your attention to include your thigh and up to your hip.

Again,

Noticing any sensations,

Maybe tingling,

Achiness,

Tension.

Perhaps you're noticing a sensation of relaxation.

Let all the tension go of that part of your left leg now.

Whatever the sensation you experience at this moment,

Sink deeply into this and attend deeply to it and allow it to be.

And now breathe into the toes of your right foot.

Breathe there.

Again,

Allowing the attention to rest lightly,

Simply noticing the point of contact.

Your feet,

The back of your legs,

Your calf,

Your knee,

Your tendons,

Maybe the muscles.

Is there pressure?

Are you lying against something?

Are your feet making complete contact with the floor?

Feel that now.

Sink into that and relax.

The Holy Spirit's got you.

You're safe.

Now bring your attention to your right shin and calf,

The whole lower leg up through your right knee,

Right thigh,

And up through your hip.

Perhaps noticing any achiness,

Tension,

Tingling,

Maybe paying attention to the temperature.

Relax that part of your body,

Just release and sink deeper and down deeper into it.

Remember to breathe into that part of your body and let your breathing be natural and deep.

As you attend deeply to your body,

You may notice sensations that feel stronger and comfortable at times.

Allow yourself to be open with this experience and to breathe into the feeling of discomfort.

Simply noticing and allowing whatever you experience in this moment.

Now just be with your right leg for a moment and breathe into it.

Now,

Notice through your waist and your abdomen any tension you're holding.

Notice the floor of your pelvis and the area around your hips and your lower back and your buttocks.

Simply bringing your awareness to this area.

Breathe into them,

Release that tension.

Just let it melt into the bed or the floor or whatever you're sitting or lying on.

Just let it all go.

And now,

Move up your body to focus on your lower back.

Noticing the position of your spine,

The muscles along your spine.

Noting the sensations of your ribcage and your torso as it rises and falls as you breathe.

Breathe into this area and release the tension in your muscles.

You know those muscles that follow the line of your spine and sometimes they tend to get twisted and tense and sore and tight.

Start with your lower spine and just breathe into those muscles that go along your spine and your back and release them.

Feel them melting away and go up to your mid spine and your mid back and feel the tension just release and melt away.

Remember to breathe and then feel the upper part of your spine and those muscles that line that part of your spine and just release them.

Let all of the tension along your spine and all those muscles soften and release.

Remember to breathe.

Just be with that for a moment as you let all that go.

And now bring your attention to your chest.

Are you aware of the sensations of your lungs expanding and contracting or perhaps the beating of your heart?

Focus your attention on your collarbones,

Your shoulders,

Your upper ribs.

Just breathe into those places.

Your shoulders are a place that your body holds a lot of tension so just feel that sensation and don't try to force it to be anything.

Just feel it and breathe into it and accept it.

Notice any sensations you find in your shoulders and then just let your shoulders go.

Sometimes it's even helpful to push your shoulders up next to your ears,

Tighten them and then just breathe in.

Hold it for a second and then just let it all go.

Let it all go.

Just let all the muscles around your shoulders,

Your upper back and your chest release.

Breathe.

Keep breathing.

That's the area of your lungs.

Take a deep breath.

Let it out and just be aware of that release.

As you focus your attention on your collarbones and your shoulders,

Continue down your right arm through the elbow,

The wrist,

Your fingertips,

The base and middle of your hand,

The spaces between your fingers and just release those.

Notice the sensations and then breathe into those and release them.

Your right arm.

And now come to the left side of your body from your shoulder down through your left arm.

What tension are you holding there?

Feel it.

Feel the sensations and release it.

Release it.

Down your elbow,

Your fingertips,

The base of your hand.

Feel between your fingers.

Release every muscle,

Every tissue,

Every bone.

Breathe into those.

Bring attention and awareness to whatever sensations you're experiencing at this moment and release.

And now focus your attention on your neck.

Your neck might be the one part of your body where you hold the most tension.

Do you feel tightness?

Stiffness?

Soreness?

Sometimes your neck will even resist when you try to let go at first.

So don't try to force the letting go.

Let it happen.

Instead of making it happen,

Allow it to happen.

Take a deep breath.

The Holy Spirit is guiding your neck and you're releasing all that tension.

Softer.

Easier.

Calmer.

Do it again.

Breathe into your neck.

He's got you.

You're safe.

Keep letting go of the tension in your neck and pay attention to how that is loosened and easier now.

Now scan up into your jaw.

Is your jaw locked?

Is it tense?

Release that and just let it melt.

Let it soften.

Notice the muscles of your face.

The valley between your nose and your cheeks.

Your tongue.

Your throat.

Your lips.

Your nose.

Your eyebrows.

Your forehead.

Your cheeks.

And your jaw.

Just let them all go.

Breathe into that.

Feel the sensations and allow them to release.

This isn't a forcing.

It's an allowing.

Just let them all go.

Let go of your cheeks and your jaws.

Feel everything go in the top and the back of your head.

The crown of your head.

Everything is soft and easy.

Relax.

Just let all that tension melt away.

Just feel that for a moment.

Now take a moment to feel the body as a whole.

From the crown of your head.

Down through your face.

Your neck.

Your shoulders.

Your upper back.

Your spine.

Your mid back.

Your lower back.

Your chest.

Your abdomen.

Your pelvis.

Your hips.

Your backside.

Your legs.

The upper parts of your legs.

Your knees.

Your calves.

All the way down to your feet and your toes.

Sit with this experience of your body as a whole.

How do you feel different now?

How do you feel different now?

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Attention to that breathing,

Simply noticing your breathing body.

You're not breathing your body.

Your body is breathing itself,

Awake,

Tuned in,

Whole,

Relaxing into the rhythm and flow of your breath,

Into the natural and calm and slow rhythm of the Holy Spirit where there's no rush,

Everything is at peace,

Everything is exactly as it should be,

No one wants anything from you,

There are no deadlines,

You're completely safe and everything's going to be okay,

God's got you,

God.

Relax into the rhythm and flow of your breath as it allows you to sit or lie deeply in this moment,

Take a deep breath as you feel how you've sunk deeper into your wholeness.

Just reflect on this for a moment.

Now,

As this practice comes to a close,

Take the moment to acknowledge the time you spent intentionally nourishing your body,

Reintegrating your body into wholeness,

Grounding yourself in your body to become one with yourself,

To connect to the Holy Spirit,

To calm your body by resting into mindful awareness.

Appreciate yourself for the energy and effort it took to stay aware and form an intention to continue to practice this in your everyday life and a wish that benefits of this practice can flow into your experience of your everyday life.

Ask the Holy Spirit to be with you throughout the day to help you to stay in this mindset and thank God and thank the Holy Spirit for helping you to stay aware and form an intention that you can continue throughout the day and make this a regular practice.

Take a deep breath,

Let it out.

When you're ready,

You can take another nice deep breath and count from five to one,

Coming back into the room,

Becoming more aware of the sounds around you,

Of the temperature,

Of the air,

Of everything around you.

Thank God for this practice.

Thank yourself for taking the time to do this practice.

Now take one more deep breath.

Five,

Four,

Three,

Two,

One.

Let it out and open your eyes.

Thank you so much for going on this journey with me and I hope it's made your day better.

Keep doing this practice and it will make a huge difference in helping you heal and helping you stay close to the Holy Spirit and your body and in healing trauma.

Have a great day.

Reviews

Loved this body scan, very relaxing. Im going to be using this often thank you!