Hello my friends.
Thank you for joining me on this guided meditation to invite you to pause,
Ask,
And listen to your body.
We'll do a complete body scan together.
I ask you,
Have you ever seen a friend or a person in need and you have an instinct to pause and ask them,
How can you help?
And listen to what they have to say before you offer that help.
When was the last time you did this for yourself?
This meditation,
I'll guide you through the body scan so that you can ask your body what it needs and allow yourself to listen to what your body is telling you.
By sitting in silence and completing this scan,
We become a silent observer inviting our body to communicate with us.
You'll gently ask each part of your body what it needs and listen to your inner wisdom and what it has to say.
Let's begin the meditation in a position of comfort.
Readjust in this moment,
Whether you're laying or seated.
Choose whatever position of comfort is for you and allow your body to relax.
If it's comfortable to you,
Close those outer eyes.
And if you're more comfortable with your eyes open,
Just have a soft gaze,
Relaxing your face,
And pick a drishti.
As a silent observer,
Begin by observing your breath.
In breaths,
Out breaths,
Whatever your breathing pattern is,
It is the right pattern for you right now.
There's no judgment,
No right or wrong.
Your breaths are riding a beautiful wave in the ocean.
As we start the body scan,
We're going to move from the left side to the right side,
Starting at the bottom of your foot and working your way up to the crown of your head and then back down on the right side and through your right foot.
Be aware of the voice you're giving your body.
One side may feel different than the other.
The front may feel different than the back or the top different from the bottom.
Welcome the voice that your body is sharing with you.
Let's start with an inhale through your nose and exhale through your nose.
We begin with the left foot,
Left toes,
Left heel.
What does this foot need from you?
What about the left side and right side of that left foot?
Now move your way up to your left ankle.
Either side of the ankle,
Moving again up from that ankle joint to the lower half of your left leg,
Tibia and fibula bones,
The front and back of the leg.
And now move to your left knee,
Pausing at your knee,
Really listening to that knee and what it might have to say to you.
After you scan all around the knee,
Work your way up to the femur bone,
Your thigh,
That thigh muscle,
Your hamstring in the back.
Moving now to the hip socket.
Where that femur bone connects into your pelvis area.
And before you leave your leg,
Ask your leg,
Is there any tension,
Pain,
Weakness,
Congestion,
Or unbalance?
What is it telling you?
Now moving from that left pelvic area up to the left side of your body and your abdomen.
That lumbar spine,
The front and the back,
Working your way up to the thoracic area,
Front and back,
The whole side of your left torso,
The lungs,
Left ribcage that's protecting that beautiful heart.
And pause here in that heart space,
Asking what does your heart need?
Working your way up to your left shoulder blade,
The scapula,
The shoulder and your arm where the humerus connects into the shoulder socket.
From your left upper arm,
Move down now to your left elbow.
Scanning the elbow and now scanning the forearm.
The top and the back of the forearm.
Working your way now to your left wrist,
Left hand,
Both sides and all of your fingers.
Before you leave your arm and torso,
Ask again,
Is there anything that's weak,
Painful,
Congested,
Unbalanced?
This is an opportunity for you to listen.
Now continue to scan upward,
Left side of your neck,
Left jaw,
The left side of your nose and cheekbone,
The left eye and ear,
Outer ear,
Inner ear.
Now working up from your temple to your cranium,
It's protecting your beautiful brain.
And maybe visualize and pause here at the crown of your head,
Where your energy is flowing out to the heavens and then you're receiving it from the heavens,
The cosmos,
The sun into your body through the crown of your head.
Now we're moving to the right side,
The right temporal area,
The right ear,
Outer and inner,
The right cheekbone,
The right nostril,
Your jaw,
Right side of your throat,
Shoulder bone and arm socket,
Scapula.
Now scan that right arm,
The upper arm,
Right elbow,
Moving down to the right forearm,
Right arm,
Right wrist,
Right hand,
Top of the hand,
The palm of the hand and all your fingers on your right.
Now we'll go from the right arm to the right side of your body,
The torso,
The right ribs,
The liver,
Right lung and right kidney,
The organs on that right side.
And then down the thoracic spine to the lumbar spine,
The front and the back.
And let's pause here before we go into the hip socket and ask that upper body and right upper arm,
What does it need to tell you?
Is there any source of pain,
Discomfort,
Weakness,
Congestion or unbalance?
Now move to that right hip socket where the right femur joins into the pelvic area.
Scan that whole socket and move now to your right femur,
The right quad.
All the muscles in your right leg moving now to your right knee.
Scanning into that right knee joint.
What does it need from you?
What is it telling you?
Now move to your lower right leg,
The tibia and fibula,
Working your way to the right ankle,
Right ankle,
Right foot,
All quadrants of that foot,
The heel,
Both sides,
All your toes,
The ball of your foot.
One last invitation to ask your right leg what it needs from you so that you may listen.
One more cleansing breath in through your nose,
Out through your nose.
And you're invited now that you've given voice to your body to reflect on what did your body have to say?
Is there one side that feels different from the other?
I'll give you this mantra that self-awareness is self-empowerment.
You've taken this time to be more self-aware by pausing,
Observing and listening to your inner voice,
Your body.
This is a way of showing loving kindness to yourself.
With a gentle hand now on your heart,
Offer gratitude to your body.
Reflect on those areas that need more of your attention,
That need to be more balanced,
That need to be more balanced,
That may need a gentler or softer touch.
What actions can you take to soften those areas?
Self-awareness is self-empowerment.
You have the power to make the changes that your body is asking you.
One more deep breath in through your nose,
Out through your nose.
When you're ready,
Flicker your eyes open if they were closed.
I thank you for connecting your inner light with me today.
Namaste.
