Hello and welcome back to this guided meditation.
My name is Laura Plahuta and I'm going to be guiding you through a body scan meditation today.
And the intention of this meditation is to increase body awareness and reduce tension in the body.
Inviting you,
If you haven't already,
To find a comfortable position,
Either sitting or lying down,
Whatever is most comfortable to you.
Gently closing your eyes down,
Taking a few deep breaths,
Allowing your body to begin relaxing,
To begin softening and settling into the position that you're in.
And as we move through this body scan,
As you scan each area of the body,
Imagining a warm soothing light,
Releasing any tension and bringing in relaxation.
After you've scanned your entire body,
Inviting you to take a few nice big deep breaths and just simply notice how you feel.
Before opening up your eyes.
Inviting you to tune into your body and just noticing how it feels.
Is there any tension in your body?
Do you feel any heaviness or density anywhere in your body?
Maybe your shoulders,
Your chest,
Maybe through your neck,
Your stomach,
Your hips,
Maybe through your legs.
Just making note.
And taking a few nice big deep cleansing breaths into the body,
In through your nose,
And out through your mouth.
Again.
And bringing your awareness down into your feet.
Down into your toes.
Just noticing how they feel.
Maybe wiggling them around.
Bring in some movement.
Bring your awareness up through your feet to your ankles.
Pointing and flexing your feet,
Rolling your ankles in one direction,
And then the other.
Just noticing how they feel,
Being curious.
Good.
Now bringing your awareness up to your calves.
Inviting you to relax.
Inviting if you feel called to flex those calves.
Squeezing them and then letting them go.
Allowing them to relax.
Imagining that warm soothing light,
Releasing any tension and bringing in relaxation.
And moving up to your knees.
Allowing them to relax with that beautiful soothing light,
Releasing any tension.
Coming up over your thighs.
Seeing that beautiful soothing light.
Softening your body.
Relaxing your body.
Coming up through your hips.
Your lower back.
Just breathing relaxation into your hips and your lower back.
Allowing them to soften,
To relax.
And then coming up through your feet.
Just breathing relaxation into your hips and your lower back.
Allowing them to soften,
To relax.
Just feeling it shift.
Bring your awareness up into your stomach.
Feeling your stomach move with every breath.
With every exhale,
Relaxing a little bit deeper.
Bring your awareness up through your chest.
Seeing that soothing light,
Releasing any tension.
Relaxing.
Settling,
Softening.
Releasing any tension.
Releasing any tension through your upper back,
Your shoulders.
Breathing into them.
Seeing that soothing light coming over your arms,
All the way down to your hands.
The very tips of your fingers.
Wiggling them around,
Rolling them up.
Wiggling them around,
Rolling your wrists out.
Clenching your fists and then allowing them to relax.
And just allowing them to settle in.
Breathing in.
And out.
Good,
And bringing your awareness up through your neck.
You're looking to the right.
Looking to the left.
Gently rolling your neck from side to side.
Bringing your chin to your chest.
And releasing any tension.
Feeling your body softening,
Feeling your body relaxing.
And bringing your awareness with this beautiful,
Soothing light up to your head.
Relaxing your jaw.
Allowing your tongue to fall from the roof of your mouth.
Allowing your tongue to fall from the roof of your mouth.
Allowing your eyes to soften.
Your forehead to soften.
Good.
And just spending a few moments here with your body.
Scanning through,
Noticing if anything has tensed back up.
Just being with that part of the body and just consciously allowing it to relax.
Just being with yourself in this moment.
Feeling your breath moving in and out of your body.
With every inhale,
Breathing in that relaxation.
And with every exhale,
Releasing any tension.
Just letting it all go.
It's no longer yours to hold.
Good.
And taking a few rounds of nice,
Big,
Deep,
Cleansing breaths in through your nose.
And exhaling out through your mouth.
Feeling welcome to make any audible exhales.
Sighing it out.
Releasing any extra tension.
Good.
And tuning in to how you now feel.
Noticing the difference from before you started this meditation to now in this present moment.
My hopes is that you feel a little bit more relaxed.
A little more settled into your body.
A little more at peace.
Just taking note.
Noticing the power and potency of these little tiny practices.
And bringing this into your everyday life as you're moving through your day.
And bringing this into your everyday life as you're moving about your days.
Tuning in to your body with where you're feeling tension.
And with the breath,
Just consciously allowing it to relax.
So your body doesn't hold any of these emotions or energy.
And when you're ready,
Gently opening up your chest.
Opening up your eyes.
Wiggling your fingers and your toes.
Bringing that movement back in through your neck.
A gentle,
Slow movement from side to side.
Nodding your head yes.
Nodding your head no.
And be rolling from side to side.
And bringing your knees up to your chest.
Bringing your chin into your chest.
And just breathing.
Thank you so much for being here with me today for this meditation.
Sending you so much love.
And I hope to see you on the next one.
Ciao,
Ciao.
