Hi,
My name is Robyn from Rebalance Her.
Thank you for joining me today for a body scan meditation.
If you are new to meditating,
We can often feel frustrated when our mind keeps wandering away to thoughts and worries.
If this happens to you,
Please know it is common and normal.
I'm simply noticing you have wandered off and returning your mind to my voice.
Let's take a moment now to settle into a comfortable seated position,
Allowing your arms to rest comfortably by your side,
Your hands in your lap,
The palms facing up or down,
And placing your feet flat on the floor.
Bringing awareness now to this space you are in,
Noticing the ceiling,
The walls,
And the floor.
Becoming aware of the colours,
Any sounds,
And perhaps any smells.
And when you feel ready,
Allowing your eyes to close down.
Beginning now to bring your awareness to your breath,
And taking a few deep breaths in through your nose and out through your mouth.
And allowing your body to soften with each exhale,
Letting go of any tension.
Allowing your breath now to settle into its natural rhythm of breathing,
In through your nose and out through your nose.
Feeling the cool air as it enters your nostrils,
And noticing the warm air as it leaves your nostrils.
Allowing your breath to be smooth and steady,
Allowing your breath to be smooth and steady,
Watching its ebb and flow.
Bringing awareness now to the top of your head,
And slowly beginning to scan down through our body,
Noticing any sensations in your scalp,
Forehead,
And temples.
Softening your eyebrows,
Allowing any tension in the forehead to melt away.
Becoming aware of your eyes,
Nose,
And your cheeks.
Noticing your jaw,
And allowing it to gently release any tightness.
Feel your entire face softening,
Moving your focus down to your neck.
Feel the gentle stretch as you lengthen your neck,
And release any tension.
Bringing attention to your shoulders,
And with each exhale,
Allowing them to drop down.
Away from your ears,
Letting go of any heaviness.
Feeling your shoulders becoming lighter.
Moving awareness now to your arms,
Noticing any sensations in your upper arms,
Shoulders,
Elbows,
Forearms,
Wrists,
And hands.
Allowing your arms to feel heavy.
Feeling the warmth from your breath flowing through your arms.
And into your fingertips.
Noticing the space between each finger.
If you notice any areas of tension,
Just breathe into them,
And allow them to soften.
Shifting your focus to your chest.
And watching the rise and fall with each breath.
Feeling the gentle expansion and contraction.
Noticing your stomach,
And allowing it to be soft.
Moving down to your pelvis,
And hips.
Feeling any sensations in this area,
And allowing yourself to release any tension you may be holding.
Bring your awareness now to your upper back.
Allowing it to soften with each exhale.
Moving down through your mid-back,
And lower back.
And letting go of any tightness,
Or discomfort.
Focusing now on your legs,
Beginning with your thighs.
Notice any feelings in this area.
Noticing any sensations in this area.
And allowing yourself to release any tension you may be holding.
Moving down to your knees,
Calves,
And shins.
Bring your awareness to your ankles,
Feet,
And your toes.
Feeling your feet connecting with the ground.
Noticing the touch points between your feet and the ground.
Letting your feet feel heavy,
And supported.
Slowing down,
And coming to rest.
Taking a moment now,
And scanning your entire body.
From your head,
All the way down to your toes.
Noticing how your body feels as a whole.
And imagining a gentle,
Warm energy.
Flowing through you,
From the crown of your head,
All the way down to your toes.
Feeling the sense of warmth,
And calm,
That is spread throughout your entire being.
If you notice any sensations in this area,
If you notice any areas of tenseness still,
Gently breathing into them,
And allowing them to soften.
Bringing your attention back to your breath,
At the point where it enters your nose,
And leaves your nose.
Taking a few intentional,
Deeper breaths,
And feeling the calm,
And relaxation you have cultivated.
Quietly whispering to yourself,
Today,
May I release my body and mind.
Whispering to yourself,
Today,
May I release all that no longer serves me.
Beginning now to bring your awareness back to this space you are in.
Feeling the weight of your body,
Soft,
And relaxed.
Slowly moving your head,
Shoulders,
And upper body.
When you are ready,
Gently beginning to wiggle your fingers and toes.
Allowing the eyes to slowly open,
And taking a moment,
To notice how you're feeling.
I hope you may carry this sense of relaxation,
And calm with you,
As you move through the rest of your day.
