Softening Body Scan

Join Cara for this body scan practice that will help you connect into the current moment, encourage relaxation and offer you an opportunity to find a place where you can create more self-kindness.

Music Title: Space Ambient Mix1
Courtesy of: Almusic34

Transcript

Hello,

My name is Kara and I'm going to be leading you on this guided meditation today.

I'd like to invite you to find a comfortable position.

You may find laying down the most advantageous position for this meditation,

But if that isn't possible or comfortable for you,

Simply find the most comfortable position that is available to you in this moment.

Once you find yourself there,

If it feels safe to do so,

Allow your eyes to drift closed or allow your gaze to soften so you are able to turn your attention inward.

As you settle into the current moment,

Allow your attention to focus on your breath.

Wherever your breath feels most clear in your body,

There is no right or wrong.

Perhaps you are most aware of your breath at your nose,

Feeling the flow where air becomes breath and breath becomes air again.

Perhaps it is in the expansion and contraction of your lungs or maybe the rise and fall of your tummy.

Trust that you know where you feel your breath most clearly and come into that place.

Allow your breath to flow naturally and simply watch it move in and out of your body,

Noticing the expansion created by your inhale.

Notice the softness created by your exhale.

Begin to allow yourself to settle into that softness.

Let your attention drift away from your inhale and just continue to dive deeper into your exhale and deeper into the softness.

As you soften,

Invite your attention to wander down to your toes.

Notice how your toes are feeling right now.

Notice what you can feel with your toes.

Maybe it is fabric or the floor or even your other toes.

Ask your toes if they can soften just a little and then slide gently up into your feet.

Again taking a moment to notice what your feet can feel right now and then inviting your feet to soften just a little.

As we continue to move up the body,

At each place we stop,

Always begin by noticing the sensations you might be feeling and then allow your breath to lead that spot towards softness.

Slipping your attention upwards into your ankles.

Noticing.

Breathing.

Guiding your attention into the lower legs,

The calves at the back,

The shins at the front.

Feeling whatever sensations are available to you and then softening.

Up into your knees now.

This is a common trouble spot for some people.

So how are they feeling for you today?

Whether they are a trouble spot for you or not.

Acknowledge the sensations.

Experience the sensations.

And then invite your knees to soften,

Even the tiniest amount.

Breathing up into the upper legs.

Some of the largest muscles in the body live here.

Take time to really become aware of the whole upper leg.

Notice whatever sensations may be coming up for you.

Allow these sensations to sit in your awareness for a few moments.

And then allow your exhale to offer some softness.

Really ask your awareness to move up now into your hips and your glutes.

Settle into whatever you might be feeling here.

This region can bring up a lot of emotions when you allow yourself to tune into the physical.

So acknowledge what is coming up for you.

And breathe.

And then maybe allow yourself to soften just a little bit more with each exhale.

Softly sliding up into the low belly and low back.

Notice.

Breathe.

Soften.

Breathing up the torso,

Coming into the upper belly area,

The middle of the back.

Perhaps starting to notice the expansion in the contraction of the breath.

As you're feeling that contraction of the exhalation,

Inviting even more softness.

Change your awareness up into your chest and your upper back now.

Allow yourself the space to be aware of whatever sensations you might be feeling.

And release that and simply allow your breath to invite that softness in here as well.

Coming all the way up into the shoulders.

This is a place so many of us carry tension.

So perhaps that's something you notice.

Perhaps something else entirely.

Simply allow yourself to notice whatever you're feeling through your shoulders.

Now inviting in that release,

That softening.

Getting any tension that you might be carrying to simply drift away.

Gently moving down into your arms.

Going all the way through the upper arms,

Forearms,

And down into your hands.

Let them feel heavy.

Let them release.

Let them soften.

Moving slowly back up through your arms,

Back up through the shoulders,

And find your way into your neck and into your head.

Let your attention wander through the whole area and bring whatever sensations you're feeling into your awareness.

Notice if maybe your eyebrows are a little creased,

Or maybe your tongue is glued to the roof of your mouth,

Or maybe something else entirely.

Whatever you're experiencing,

Use your exhale.

Invite relaxation.

Invite gentleness.

Having moved now through your whole body,

Becoming aware,

Softening,

Creating a loving space for yourself.

Now perhaps ask yourself this question.

Ask it lovingly.

Ask it gently.

Is there a place in my life where I need to be kinder to myself?

Hear the answer without any judgment,

Without any kind of self-loathing or anger or recrimination.

Instead just hear your true inner voice asking for what it needs.

And thank that voice.

Honor the courage of your inner voice.

Trust that your inner voice is asking from a place of love and offer that love in return.

As you are ready,

Invite a deep,

Slow breath in through your nose and release your exhale gently through your lips and begin to notice what it feels like to be in your body right now.

Notice whatever sensations or emotions are coming up for you and breathe into them,

Always,

Always returning to the breath.

As you are ready,

Without rushing,

Invite small movements in.

Perhaps wiggling your fingers or your toes,

Perhaps rocking your head softly side to side,

Or perhaps some other gentle movement that just feels natural and good and nurturing for you in this moment.

Allow your eyes to flutter open if they're closed and find yourself back in the world.

Move with care as you continue to return into your space,

Continuing to offer yourself gentleness and kindness as you return to your day.

Thank you so much for joining me.

With love and with gratitude,

I wish you peace.

Reviews

That was excellent! Very calming I fell asleep quickly. I will definitely use it again soon.

Very relaxed thank you for your meditation session I am 😊

I keep falling asleep before I can get very far to really rate properly lol, but I love what what I’ve experienced so far! I’m going to keep trying, too.
The main thing is that I really love how quickly you get into the actual scanning of the body parts. It’s always a relief when I hear you mention the feet, as opposed to whatever other grounding technique we should be focusing on.
Thank you!! 🛌

Thank you, Cara. I needed this medication today.