Keystone - Morning BodyScan

Present Centred Living. Guided morning 'attentive' BodyScan - Guidance and support for mindful living, from first waking, to moment to moment, day by day. Best practised upon first waking for the day ahead. Also found to be helpful with overcoming stress during the night, laying prone for re-centering for returning to sleep.

Transcript

Hello,

I'm Roy.

Welcome to this body scan exercise to prepare for your morning keystone meditation.

In progressive steps,

It will help you to become fully present here,

Now,

From moment to moment,

Throughout your day and the days ahead.

With this practice,

You'll learn to bring only those thoughts,

Nerves and muscles that are needed into healthy,

Vibrant action,

All else remaining calm and at peace.

In the fine art of living and the key to high performance activity and sport,

And at the end of the day,

Towards a more contented rest and natural,

Peaceful sleep.

This guided exercise is followed by four one-minute interval bells for you to experience,

Develop and sustain your own attentive presence.

All you need is a regular daily practice of just one fully attentive minute after rising from sleep.

Attempted here four times,

One immediately after the other,

Will help you to adjust as you take control and notice the difference from minute to minute as you gain full,

Calm,

Controlled attention.

With regular practice,

You'll learn to do this at will with ever increasing moments of mindful attention throughout the day,

Your day of permanent,

Relaxed mindfulness.

So I'd like you to make yourself comfortable seated in your chair,

On a cushion or bed,

Your spine fully aligned with head and neck as you can comfortably be.

So that you don't get distracted,

Gently close your eyes and open up to your inner world.

With your inner senses,

Feel the weight and touch of your body on the seat,

Cushion or bed and the contact of your feet,

Hands resting in your lap or by your side.

Gently move your head,

Neck,

Shoulders and body to find your most comfortable and attentive position.

Back,

Neck and head fully aligned and mind fully alert and connected to your inner and outer senses.

Now take a long,

Slow,

Deep breath and as you breathe out,

Let your body,

Arms,

Legs and feet relax to your world of touch.

Clothes on your body,

Air across your skin.

Breath to the nose and sounds to the ears.

Allow your mind to dwell on the sense of touch,

Sound,

Taste and breath for a few moments.

And gently repeat to yourself the word relax,

Relax,

Relax.

Just allow yourself,

Mind and body to relax to this guided journey as your warm,

Glowing conscious attention is guided down through your body for deep,

Peaceful,

Alert relaxation.

With your mind and body fully alert,

Bring your attention to the top of your head and just let go as the warm glow of your conscious attention flows over your scalp,

Forehead,

Eyebrows and around your eyes.

Just let go.

Relax,

Relax.

As any thoughts of past,

Future and present ideas and expectations and lingering tensions just melt away.

Notice all the little muscles around your eyes as they relax in the golden light of your attention.

Now passing on to your nose,

Cheeks,

Lips and mouth.

Let your jaw drop slightly in deep relaxation.

Let go and let the warm glow of your attention flow on through your tongue and down your throat.

Just relax.

Now gently bring your attention to your ears.

Feel that warm,

Relaxing conscious attention flow through your ears and down your neck and over your shoulders.

Lift your shoulders a little and let them drop into deep relaxation.

Relax,

Relax.

Relax down through your upper arms,

Elbows,

Forearms,

Wrists and hands and out through your fingers.

Once again notice your shoulders as you let them fall into deep relaxation and notice that soft,

Warm golden glow of your attention as it flows on down through your chest,

Relaxing your chest muscles and on through to your heart.

Just notice the gentle rhythm of your heart as it beats freely and naturally and on to the rise and fall of your breathing in and out.

Just hold your attention and your breathing for a few moments as you bring counting to your breath.

One as you breathe in and two as you breathe out.

In one,

Out two.

Stay with the count for a moment keeping alert,

Relaxed attention.

Good.

Now let your warm glowing attention flow on to the mass of nerves just above your belly button,

Your solar plexus,

The seat of emotion.

You have nothing to do but just notice any sensations.

Now lowering your attention to your gut and abdomen,

Notice the calm,

Peaceful relaxation of the muscles of your abdomen.

Just let go.

Relax.

Relax.

Relax.

Now once again gently bring your attention back to your shoulders allowing that warm golden glow of attention flow over your shoulder blades and down your spina column.

Gently relaxing down through your upper back,

Middle back,

Lower back and around your waist.

Calm peaceful relaxing attentive energy now flowing on over your hips,

Through your buttocks,

Genitals and thighs.

Quiet,

Peaceful relaxation as the warm glow of your attention flows on down through your knees.

Elbow muscles,

Ankles and heels.

Feel that warm gentle flow of attention as it flows on through your feet.

In step,

Fore pads and on out through your toes.

Relax.

Relax.

Keeping a focus of attention anchored to the sense of contact of your feet,

Now expand your awareness back through your feet.

Up your legs,

Torso,

Arms,

Shoulders,

Neck and head.

Every cell of my body now glows in the light of conscious attention.

Every cell of my body now glows in the light of conscious attention.

All my senses are now connecting to my inner and outer world.

The touch of my clothes on my body,

Air across my skin,

Taste in my mouth,

Sounds to the ears and any sensing of my eyes.

Conscious attention at one with all the senses of my body.

With steady growing awareness,

Just as your eyes become accustomed to a darkened room,

So your consciousness becomes more and more aware and attentive to the subtle presence and movement of your inner and outer world.

Just be here now.

Pay attention.

Pay attention wide and deep.

Be here now.

When you find your thoughts taking over,

Gently bring your attention back to your chosen anchor,

The touch of your feet or any other chosen point of contact and let that grow again to full relaxed attentive awareness.

Your world,

Your choice and your direction.

Now gently open your eyes and anchor your attention to a point ahead in your outer world as you anchor yourself both inwardly and outwardly and listen for the sound of the gong for the beginning of your first keystone minute.

At the end of the last of four minutes,

The gong will sound at a lower tone for you to end your session.

Now take charge,

Fully alert,

Pay attention in the four minutes that follow the sound of the first bell.

Now take charge,

Fully alert,

Pay attention in the four minutes that follow the sound Now,

Take a long,

Slow,

Deep breath.

And as you breathe out,

Have a good stretch,

Body,

Arms and legs.

And begin the rest of your day,

Your keystone day,

Bringing moments of attentive awareness,

However brief,

To what you do during your day and the moments in between.

With gentle patience in time,

These moments will naturally join up to bring attentive awareness throughout the days,

Weeks,

Months and years ahead of your life.

Thank you,

And I wish you the very best that a healthy and attentive life can bring.

Reviews

I love the optimistic et reassuring tone

Wonderful guidance Roy, thank you.

Perfect. Namaste 🙏🏽

This is one I listen too regularly, highly recommend it. Thank you 🙏🏻

Thank you for this relaxing meditation I am now looking forward to a day filled with mindful presence.

Really nice body scan

Very calming and restorative. Thank you

Thanks so much, this meditation has made me feel relaxed and refreshed after a running competition. Just what I needed today!

Practiced regularly, I'm sure this will be beneficial to my life. Thank you.

Namasté. Thank you for today.

wonderful. In gratitude, Namaste 🙏

Thank you. Peace.

Ten minute body scan, 3 minutes of independent mediation with chime every minute.

Just right for today

Really enjoyed this. Thank you Roy!

Warm, comforting and nurturing from an avuncular guide I C U

This had been my favorite so far. Relax...relax...

Really enjoyed the body scan and the upbeat energy of the speaker. Many thanks