Welcome back to Right Now Your Soul Meditation.
My name is Laura Plahuta and I'm going to be guiding you through a body scan meditation today.
This is going to be for you if you are really wanting to cultivate that mind-body connection so you can have greater control and empowerment over your decisions,
Over your behavior,
So you can really create a life that is feeling good to you.
So you can live a long,
Healthy,
And happy life.
Inviting you,
If you haven't already,
To find a space where you can settle into this meditation.
Somewhere preferably quiet,
If you have headphones,
Best to listen with headphones.
You can be laying down,
You can be sitting up,
Just really asking your body what it is that it is looking for today.
Looking for that comfortable space for you.
Just taking a moment to settle in.
When you're ready,
Inviting you to begin closing your eyes down.
Feeling into the sensations of your body.
Bringing awareness into your mind.
Noticing where your thoughts are.
Just bringing awareness to what's happening in your mind and your body in this present moment.
Not trying to change it.
Just becoming an observer,
Witnessing the experience you're having.
Beginning to bring awareness into your breath.
Noticing where your breath is starting from.
Is your breath starting from the very base of your belly?
Is it starting more from the center of your abdomen,
Your ribcage?
Or is it beginning shallowly in your chest?
Once again,
Just bringing awareness and witnessing.
Good.
And consciously beginning to deepen that breath.
Seeing if you can start that breath right from the very base of your belly.
Allowing it to blow out like a balloon.
Allowing that ribcage to expand in all directions.
And then having that chest be the last thing that rises before having that exhale.
And for the first few breaths,
Inviting you to breathe through your nose.
And you can choose whether it feels good to exhale through your mouth.
Or if you want to exhale through your nose.
Just seeing what feels good to you and your body right now.
If you're breathing through your mouth and you want to release a little bit of extra energy.
Inviting you to tone or sigh.
Just making any noise that wants to come out as you exhale.
Good.
And if you're breathing out of your mouth,
Inviting you now to start breathing in through your nose.
And then exhaling through your nose as well.
And taking a moment to cycle through five breaths at your own pace.
In through your nose.
Nice and slow and deep right from the very base of that belly.
And then exhaling through your nose,
Nice and slow and controlled as well.
Just slowing everything right down.
Good.
Now beginning the body scan,
Bringing your focus to the very top of your head.
Moving to your forehead.
And just noticing if you're holding any tension through your forehead.
And just with your breath,
Just seeing if you can allow it to relax a little bit more.
Bringing your focus down through your nose,
Your cheeks,
Your jaw.
And just noticing where you're holding any tension.
And your next exhale,
Just releasing it,
Letting it go.
Relaxing,
Settling in.
But if you feel called to open your jaw and close your jaw,
Bringing some movement in.
Bringing your focus and your awareness in through your neck.
Noticing if you're feeling any tension there.
If you feel called to bring a little bit of movement into your neck.
You can look over your right shoulder.
Look over your left shoulder.
Just being very slow and moving with your breath.
Moving your head up.
Looking up.
And then moving your head back down,
Your chin toward your chest.
And just taking a moment to bring any movement in through your neck to help relieve some of that tension.
And then coming down through your collarbones,
Over your shoulders,
Through your chest.
Noticing if you're feeling any tension or any heaviness.
And taking those nice,
Big inhales.
And those nice,
Big,
Long,
Slow exhales.
And feel free to continue with those audible exhales if it feels good for you.
It's really listening to your body.
Good.
Now bringing your focus through your shoulders,
Down your arms,
Your elbows,
Forearms.
Down through your wrists,
Your palms of your hands,
All the way to the tips of your fingers.
Maybe wiggling your fingers around.
Rolling your wrists out.
Bending at the elbows.
Moving your arms around.
And then allowing them to settle.
And with every exhale,
Just allowing yourself to relax a little bit more.
Good.
And bringing your focus,
Your awareness,
Through your upper back,
Through your mid-back.
Around through your abdomen,
Your stomach,
Your lower back.
And just noticing where your attention and your focus gets drawn to.
If there's any tension there,
Just taking those nice,
Big,
Deep inhales.
And exhaling.
Just letting it all go.
Giving yourself permission,
This time,
To fully surrender.
And just fully listening to what your body needs in this moment.
Sometimes when we're moving too quickly through life,
We can miss these subtle signs that our body is sharing with us.
And it can compound over time.
Really just giving your body that attention that it needs to be able to settle.
Continuing with that breath.
Inhaling.
And exhaling.
Continuing with that breath at your own pace.
Moving your awareness and your focus through your pelvis,
Through your glutes,
Through your butt.
Just allowing yourself to relax.
Feeling your body melting.
Bringing your focus down through your upper legs.
Over your knees.
Your shins.
Through your calves.
Over your ankles.
Top of your feet.
Soles of your feet.
All the way to the tips of your toes.
Inviting if you feel called to wiggle your toes around,
To roll your ankles out.
Bending your knees,
Walking your feet up closer to your bum.
Maybe giving your legs a shake.
Giving your arms a shake.
And seeing how your body's feeling.
And just letting go of any of that last little bit of tension in your body.
Shaking it out.
And allowing yourself to settle down.
Feeling into your body.
Feeling into your breath.
If there's any areas in your body where you feel like it's needing a little more attention,
Feel free to go back to that part of your body.
Just breathing with it or bringing some gentle movement into it.
And if you're feeling ready to settle into a meditation,
You're welcome to do that now.
I'll give you about two minutes to stay present with your meditation before leading you out of this meditation.
However,
Feel free to stay for as long as you would like.
Taking a moment to be with your body.
And thank your body for everything that it does for you.
Being with your mind.
Thanking your mind for all that it does for you.
And celebrating yourself for setting this time aside for yourself.
I'm massively celebrating you as well.
And taking a moment to just tune in to how your body is feeling and how your mind is feeling.
Noticing if there's any differences from the start of your practice to now.
And my hope is that you feel a lot more settled.
And feeling better than when you first began your practice.
So when you're ready,
Beginning to bring some gentle movement back into your body.
Inviting you to wiggle your fingers,
Wiggle your toes.
Maybe bringing that gentle movement through your neck again from side to side.
Big stretch with your arms overhead.
Stretching all the way from the very tips of your fingers down to your toes.
Feeling the weight of your body on the surface beneath you.
Noticing what you can hear in the room around you,
The space around you.
Feeling your breath moving through your body.
And when you're ready,
Beginning to open up your eyes.
Coming back into the room.
And taking a moment to just notice if things seem a little bit different now that you're feeling different.
And inviting you to take a moment to set an intention for the rest of your day or the rest of your evening.
Thank you so much for being here with me.
Super appreciate you.
And I will see you on the next meditation.
Take care.
Bye.
