Bodyscan With Rumi

Join Schalk for a body scan meditation with a bit of a difference. As part of the body scan, Schalk will also focus on the seven chakras(energy centers) and read a short quote from Rumi to accompany each chakra.

Transcript

Welcome,

And thank you for joining me for this body scan meditation.

Lie down and get comfortable.

Put a cushion behind your head.

You can also put a rolled towel or a blanket under your knees if you find that to be comfortable.

And you can also just keep a blanket handy if you may feel cold during this body scan meditation.

And then just relax,

Let go and let be.

Before we start our body scan,

Let's do a couple of breaths to just center ourselves.

The breath work we're going to use is the three-part breath.

That is breathing in for four,

Holding the breath for four,

And then breathing out for four.

Let's begin.

Breathe in and out.

Breathe in.

Hold.

Two,

Three,

Four.

And breathe out.

Two,

Three,

Four.

Breathing in.

Two,

Three,

Four.

Hold.

Two,

Three,

Four.

And breathe out.

Two,

Three,

Four.

Now let your breath return to its own rhythm.

Let the body breathe itself.

And now I want you to move your attention all the way down your body,

Down your left leg and to the big toe of your left foot.

Feel all the sensations you can feel in your big toe.

Maybe you feel coolness,

Warmth,

Tingling or perhaps even nothing.

Go onto your second toe,

Your third toe,

Your fourth and your pinky toe.

Feel the sensations all through your toes.

There's nothing right or wrong or the best way to do this.

It's all about just experiencing the body in this moment.

Focus on your breathing and just feel the feelings you can feel in your toes.

Maybe feel the space between your toes,

The tips of your toes.

Moving on to the bottom of your feet,

The ball,

The instep and the heel.

Maybe you feel some pressure at the bottom of your heel where it touches the ground or the bed beneath you.

Moving on to the top of the foot and the foot as a whole and including the ankle of the left foot.

And then scanning up the lower leg,

Back of your lower leg,

The front side and moving on to your left knee.

Feeling everything you can feel in the lower left leg.

And on an out breath scanning up the top of the left leg,

Thigh and the left hip.

And feeling the energy and life all across the left leg.

We then scan over,

Down the right leg and to the big toe of the right foot.

Feeling what we can feel here.

Is there anything different to what you felt the left big toe?

What is similar?

Moving on to the second toe on the right foot,

Third toe,

Fourth and the pinky toe.

Feeling all the toes of the right foot and the tips of the toes.

Moving on to the bottom of the right foot,

The ball,

The instep and the heel,

The top of the right foot and the ankle.

Feel all the sensations in the right foot.

Feel how this feels different or similar to the left foot and the left ankle.

Is there anything similar?

Is it different?

You feel more sensation in the one than the other.

Be curious.

And then slowly scanning up the right leg,

The lower leg,

Top of the leg,

Bottom and the sides.

Moving up to the right knee.

Feel all the sensations in the lower right leg.

Then we start scanning up the top of the right leg and the right hip.

Feeling all the sensations and liveliness in our entire right leg.

And then feeling the sensations in both our legs,

From the top of the hip to the little toe and all the way back.

And we move our attention to the pelvic area and the buttocks.

Feel if there's any tension here and just breathe into it.

And let go.

Feeling the sensation of the entire lower body,

Legs,

Feet,

Ankles,

Buttocks,

Pelvic area.

Feel all the sensations that can be felt here,

The liveliness.

And as we reach the middle of the body we're going to also be introducing the seven chakras or energy centers of the body.

As we scan and we reach these various parts I'm going to read you small quotes from Rumi.

It's a means to connect with these energy centers and provide little snippets to meditate on as we focus in these areas.

So we'll start at the root chakra which is at the base of your spine.

This is a place that a lot of people feel a lot of sensation,

Sometimes discomfort,

Sometimes pain.

But it's also the root energy center of the body.

And here I'd like to quote the following passage from Rumi.

Sit,

Be still and listen because you're drunk and we're at the edge of the roof.

And then we slowly scan up to the sacral chakra just below the belly button.

And as we focus there also just feel how the breath moves in the belly as you breathe in and as you breathe out.

When you do things from your soul you feel a river moving in you,

A joy.

When you do things from your soul you feel a river moving in you,

A joy.

Scanning up just to above the belly button,

Still feeling the sensations of breath in the belly moving to the solar plexus chakra.

Forget safety.

Live where you fear to live.

Destroy your reputation.

Be notorious.

Breathe into this space and this quote.

Forget safety.

Live where you fear to live.

Destroy your reputation.

Be notorious.

And leaving the belly we move on to the lower back.

Feel any sensations you can feel in the lower spine.

And the middle back.

And the upper back.

Moving back around to the chest and the ribs.

Feel how this moves as you breathe in and breathe out.

Next,

I want you to feel the heart in your chest.

Feel the life force beating inside your chest.

This organ,

This central energy center of our body that's been beating and working for us constantly since before we were born.

And as you feel and connect with the heart,

Consider this.

Your task is not to seek for love,

But merely to seek and find all the barriers within yourself that you have built against it.

Your task is not to seek for love,

But merely to seek and find all the barriers within yourself that you have built against it.

And next we'll slowly start to scan up the chest and through the throat and here we reach the throat chakra.

It's the center of our voice.

It's how we communicate with the world.

And here again I want you to ponder the following phrase.

Raise your words,

Not your voice.

It is rain that grows flowers,

Not thunder.

Raise your words,

Not your voice.

It is rain that grows flowers,

Not thunder.

Feeling around to the back of the neck,

Feeling where the head connects to the rest of our body,

Feeling if there's any tension in the shoulders.

Leave down the left arm,

The elbow,

The lower arm,

The wrist,

The hand,

Your thumb,

First finger,

Second finger,

Third finger,

And fourth finger.

Feel sensation all down the arm and in your hands and in your fingers.

Feel the energy,

Feel the life that is there.

Moving back up the left arm and across the back,

Across the shoulders,

And down the right arm,

Bicep,

Elbow,

Lower arm,

Wrist,

Hand,

Thumb,

First finger,

Second finger,

Third finger,

And the fourth finger.

Then feeling the energy,

Feeling the life that is there,

Feeling all the sensations up and down the arm,

Maybe sensations of coldness,

Warm,

Tingling,

Or maybe no sensation.

And on an out breath,

Scanning way back up the arm,

Across the shoulders,

Up the neck,

Round the back of your head,

Onto your left ear,

Your right ear,

To your jaw,

Relax the jaw,

Again a place where people often feel tension.

Release the jaw,

Feel all that you can feel,

All the sensations,

The tastes inside the mouth,

Teeth,

The gums,

The tongue,

Relaxing the tongue all the way,

Feeling the lips,

The cheeks,

Your nose,

Feeling the breath going into the nostrils,

And leaving the nostrils.

And noting that the breath feels colder on the way in,

And on the way out.

Moving on to the eyes,

The eye sockets,

And then our third eye,

And the third eye chakra.

Yesterday I was clever,

So I wanted to change the world.

Today I am wise,

So I am changing myself.

I am scanning up the forehead,

And I am changing myself.

Scanning up the forehead,

And the temples,

And up the forehead,

To the crown of your head,

And the crown chakra.

When the soul lies down in that grass,

The world is too full to talk about.

When the soul lies down in that grass,

The world is too full to talk about.

Now I just want you to scan through your entire body,

Starting from the crown of the head,

Moving all the way down through the third eye chakra,

Through the throat chakra,

The heart chakra,

The solar plexus,

The sacral chakra,

The root chakra,

All down the lower body,

Down to your feet,

And then again back up through all the energy centers,

Just feeling the body as a whole.

Trying not to identify the shape of the body,

But more feeling the energy as it moves through you.

And as we're coming to a close here,

I want to leave you with one more quote from Rumi.

Out beyond ideas of wrong doing and right doing,

There is a field,

And I'll meet you there.

Thank you so much for joining me for this body scan meditation.

I hope you enjoyed it and you feel a bit more relaxed and more in contact with your body and with the life itself.

I wish you a wonderful day and I look forward to speaking with you again.

Namaste.

Namaste.

Namaste.

Namaste.

Reviews

💚Rumi -thank you for pure medicine this morning🙏
🍀Namaste

Si realmente maravilloso , me llevo a las nubes , gracias , hermoso!!!

Very beautiful bdyscan, so healing with water in background and Rumi quotes…🙏🏻♥️

Lovely practice♾️☯️⚛️⚘️☄️
Thank you kindly✨️ 🌟🕊
Namaste✨️🙏🏽🖤🪔🕯 ☄️

This was wonderful! The chakra associations with the Rumi quotes is inspiring and relaxing. Thank you!

Thank you for offering this engaging body scan. I appreciated the extra layer with the thought provoking Rumi quotations.