Do not listen to this recording while driving or if you are operating machinery.
Only listen when you can safely relax and are able to get as comfortable as possible.
Hi,
My name is Robert Aceves and I welcome you to this guided mindfulness meditation Bodiescan to reset your body.
This meditation is designed to reset your body and relieve stress from your day to day.
Just as our smartphones need to be rebooted or recharged from time to time to function optimally,
Our bodies and minds can also benefit from good rest and relaxation.
This time we are going to practice completely disconnecting our body and our mind to give our body and our mind the opportunity to heal the wounds from the past and recover our hopes and dreams from the past.
I'm going to ask you to go to a place where no one will interrupt you for the next few minutes and where you can be comfortable.
We'll start by laying your body in a comfortable position and where your head can rest comfortably.
Let's begin.
Close your eyes.
I'm going to ask you to take a deep breath in and release the air.
That's it.
Again,
Take a deep breath in through your nose and release the air through your mouth.
Great.
One more time,
But this time I'm going to ask you to put both of your hands on your belly and as you breathe in deeply,
Feel how your belly expands.
That's it.
And now as you exhale and release the air through your mouth,
Feel how your belly contracts.
That's it.
Now you can put your hands by your side.
That's it.
I'm going to ask you to bring your attention to your breath and listen to the sounds of the music,
Breathing deeply,
Naturally.
If your attention is distracted,
Bring your focus back to your breath,
Inhaling and exhaling.
That's it.
And slowly you're going to lower your attention to your toes and observe what sensations there are in your toes.
You may move your toes a little if you want to see what they're touching.
That's it.
And as you inhale and feel how the air enters your body,
Imagine that oxygen traveling from your nose all the way down through your lungs and your abdomen until it reaches your toes.
And as you exhale,
Imagine that oxygen traveling from your toes to your abdomen and your lungs and out through your nose.
And notice if you don't feel anything,
Which can also happen,
And observe that feeling of not feeling anything when thinking about your toes.
That's it.
And when you feel that's enough,
You're going to allow your toes the opportunity to relax and completely disconnect so that they can rest fully from everything they do throughout the day.
And that's it.
And now we're going to do the same with your feet and your legs.
Simply bring your attention to your feet and your legs and observe what sensations there are in your feet and in your legs.
And imagine when you inhale that you're inhaling from your feet and your legs.
Feel all that oxygen going through your whole body until it reaches your legs and your feet.
And when you exhale,
Imagine the toxins and everything bad coming out of your legs and your feet going through your body until it comes out through your nose.
That's it.
And if at any moment you feel that you are distracted,
Bring your attention back to your breath.
Continue breathing and observing what sensations are in your feet and in your legs.
Notice if you have any physical or emotional tension in your legs and your feet.
And don't try to change it.
Simply observe what is there and become aware of what's in your legs and your feet.
And when you observe those sensations in your legs and your feet,
Notice if something changes.
Sometimes when we inhale or exhale,
We may feel something different.
Just watch it.
See if it changes with each passing moment.
And continue breathing from your legs and your feet.
And that's it.
Now we're going to give your feet and your legs a chance to rest fully and completely disconnect.
Allow your legs and your feet to relax effortlessly and let go of your legs and feet.
Perfect.
And now we're going to raise your attention to the trunk of your body and observe what sensations are in your belly,
Your internal organs,
Your abdomen,
Your back and your hips.
And we're going to loosen up the trunk of your body,
Including your belly,
Your internal organs,
Your abdomen,
Your back and your hips.
Allow them to relax.
And you become curious to see what sensations there are in the trunk of your body.
And observe what sensations there are in your belly,
Your internal organs,
Your abdomen,
Your back and your hips.
And as you inhale,
Imagine inhaling from your lungs and your lungs filling your body with oxygen,
And that oxygen filling yourself with life.
All your internal organs are filled with life.
Your belly,
Your back and your hips.
And as you exhale,
Imagine releasing all the toxins that you don't need anymore in your body,
And freeing your body from stress,
Tension and anxiety.
You can also observe what sensations there are on your back when you're touching the floor or the bed where you are.
You can also feel your belly and your chest as they rise and fall with each breath.
And if any thoughts or ideas come to mind,
Allow them to come and go effortlessly and return to your breath,
Observing the sensations of your body.
We're also going to observe what sensations are in your heart.
You can observe your chest,
And as you inhale and exhale,
Notice how each breath has an effect on your heart.
You'll also bring your attention slowly to your arms and your hands.
Feel how your arms and your hands become heavier and heavier as they relax more and more.
And you can bring your attention to your arms and your hands and feel like you're inhaling and exhaling from your hands.
Bringing oxygen and life to your arms and your hands and exhaling toxins and things that you don't need to carry with you anymore.
You can also feel your shoulders.
Notice how they feel more relaxed now.
I'm going to allow your entire trunk to relax and disconnect completely for a few minutes to rest deeply.
And feel how your belly,
Your internal organs,
Your abdomen,
Your back,
Your arms,
Your hands,
Your shoulders and your hips relax more and more.
That's it.
And now we're going to bring your attention to your neck and your throat.
In this part of your body,
We can generally feel a lot of tension.
That is usually where we carry a lot of stress.
So I'm going to ask you to observe what sensations there are on your neck and in your throat.
Feel what you're feeling in this part of your body.
And we're going to let go of your neck and your throat.
I'm going to allow it to completely disconnect for a few minutes so that it can rest fully from carrying the weight of your head throughout the day.
Allow your neck and your throat to relax completely.
And that's it.
Continue breathing.
And now let's bring your attention to your head and observe your head and your face.
What sensations are there on your head and on your face?
Feel your head and notice if there's any tension on your head or on your face.
And now let's allow your head and your face to relax and rest fully.
Let go of your head and your face.
Allow them to disconnect completely.
And allow your head to rest fully.
And that's it.
You're doing really well.
And now we're going to allow your whole body to disconnect completely and relax completely.
Relax your whole body more and more.
And that's it.
And finally,
We're going to disconnect your mind completely and allow your mind a chance to rest fully and completely.
Relax your mind more and more.
And that's it.
Continue breathing.
And now you have a choice.
You may stay and continue to relax and perhaps even sleep.
Or in a minute,
You can come back to the present as I'm going to ask you to breathe deeply,
Filling your body with energy after having completely disconnected your body and your mind.
And you'll be able to return to the present with more energy,
More alert,
And a great desire to live and eager to share the benefits of this meditation with the people that you meet throughout your day.
That's it.
Take a deep breath in and release the air.
That's it.
And now you may open your eyes,
Feeling much better.
Thank you for your time and I'll see you next time.
