Deeply Relaxing Body Scan

Give yourself the gift of pause and relaxation in this guided body scan meditation. This meditation can be used as a guide for sleep, or a nourishing daytime practice. The guidance completes after 30 minutes, however the music continues for an additional hour.

Transcript

Welcome to this body scan meditation.

Body scans are an excellent way to bring us into greater states of relaxation and prepare us for sleep.

Although the mind may take us into the future and the past,

The body is always in the present moment.

So bringing our attention to the sensations in the body helps to guide the mind to this now moment where we naturally experience a greater sense of ease and even peace.

I invite you to find a really comfortable position lying down or leaning back in your favorite comfy chair.

Take these next moments to get really comfortable.

Have whatever you need to support deep relaxation in this experience.

Pillows,

Blankets,

An eye mask.

If you haven't already,

I invite you to turn your phone on silent to give yourself this gift of pause and relaxation.

Close the eyes and start to deepen your breath.

Imagine as you breathe in that the breath is moving all the way down into the base of the pelvis and as you breathe out the body is relaxing even more.

The breath in fills the body with this life force energy and the breath out releases whatever is ready to be let go of.

If there are any thoughts reaching for your attention trying to pull you away from this experience of the now,

That's perfectly okay.

Imagine that there is an ornate box.

Feel the box in your hands and open the lid seeing that there's an empty space inside.

Imagine placing any worries or concerns,

Distractions into this box now.

Fill it up and when you're ready close the lid and imagine that you are setting this box off to the side.

You can return to any of these concerns after you've taken this time for rest.

Right now there is nothing for you to do,

Nothing you need to think about or figure out.

When we take time to slow down,

To be still and rest,

We allow ourselves to come into greater inner balance and alignment where it's easier to have clarity of mind,

To feel attuned to our intuition and deeper wisdom,

To know the best way forward,

The best way to care for ourselves or for others.

So right now all there is for you to do is be and you give yourself permission to be just as you are,

Nothing to change or fix or solve.

Feel your body making contact with the support beneath you,

Behind you.

What do you notice?

Is there a softness or maybe what you're lying on is more firm?

Tune into a sense of your body being held by this support.

Now silently repeat in your mind,

It's okay to rest.

I allow myself to slow down.

It feels good to take time for me.

I cherish these moments to be still and relax.

I welcome deep ease.

I give myself permission to be just as I am.

Become aware of the space around you,

Still sensing your body supported by whatever you're lying on or sitting on.

Feel the air moving across your skin.

Sense the coolness of the air as it moves in through your nostrils or your mouth and the warmth as it moves out.

As you hear me name each part of the body,

Allow the body to remain still as your mind follows my voice.

Of course,

If you need to fidget or move at any time,

That's perfectly okay.

Bring your awareness to your right big toe.

Feel your second toe,

Third toe,

Fourth toe,

Fifth toe.

Sense the sole of the right foot and heel.

Feel the top of the foot.

Sense the whole right foot relaxing.

Become aware of the right ankle and the space inside of the ankle.

Feel the right shin,

Right knee,

And the space behind the knee.

Sense the front of the thigh,

Back of the thigh.

Feel the right hip.

Sense the whole right leg and foot.

Bring your awareness to your left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Sense the sole of the foot and heel,

Top of the left foot.

Sense the whole left foot relaxing.

Sense the ankle and the space inside of the ankle.

Feel the shin,

Left knee,

And the space behind the knee.

Sense the front of the left thigh,

Back of the thigh.

Feel left hip.

Sense the whole left leg and foot.

Become aware of the whole pelvis,

Sinking down,

Supported.

Sense buttocks,

Low back,

Upper back,

And shoulder blades.

Bring your awareness to the whole belly.

Although you may not know what the organs look like,

Feel that all the organs held within the belly are relaxing,

Being nourished.

Become aware of the solar plexus and the waist.

Sense the chest.

Feel or imagine all of the organs held within the rib cage are relaxing and being nourished.

Become aware of the throat.

Sense right shoulder,

Armpit,

Upper arm,

Elbow,

And the space inside of the elbow.

Feel the right wrist.

Palm of the hand.

Sense back of the hand.

Feel right thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Become aware of the whole right arm and hand.

Sense left shoulder,

Left elbow,

And the space inside of the elbow.

Feel the forearm.

Wrist.

Palm of the hand.

Back of the hand.

Sense left thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Become aware of the whole left arm and hand.

Feel the neck.

Jaw.

Sense the teeth.

Tongue relaxed in the mouth.

Sense the cheeks.

Bridge of the nose.

Right nostril.

Left nostril.

Sense right eye.

Left eye.

Feel the forehead.

The whole scalp.

Sense the ears.

Become aware of the whole head and face.

Sense the whole spine and all the muscles along the spine.

Relaxing.

Feel the rib cage,

Heavy and relaxed.

Sense the bones of the right arm and hand,

Relaxed.

Bones of the left arm and hand,

Relaxed.

Feel the whole pelvis and the hips,

Held.

Sense the bones of the right leg and foot,

Heavy and relaxed.

The bones of the left leg and foot,

Heavy and relaxed.

All of the bones sinking down,

Held by the support beneath you.

Sense the breath moving in and out of the lungs.

Each breath deeply nourishes the whole body.

Imagine there is a beautiful,

Crystalline light above your head.

It is pouring down into your brain,

Filling your brain with light.

Washing away all old emotions,

Thoughts,

Patterns,

And behaviors that no longer serve.

Feel this light moving down into your arms,

Your whole torso,

Filling every organ and gland with this light that is cleansing,

Even bringing greater peace and healing.

This light washes down through the legs,

Your whole body is illuminated in this bright,

Crystalline light of peace,

Of rest,

And of deep ease.

Feel yourself expanding in this light,

Held,

Supported,

In this time for deep rest.

If you are using this meditation as a guide for sleep,

I invite you to continue resting deeply.

If you are ready to complete this practice and move forward in your day,

Bring your awareness to your body.

Feel your body breathing,

Feel the expansion,

The spaciousness that you have cultivated in this time.

Remembering that you carry inner well-being with you into your life experiences.

The more you take time to nourish yourself,

To care for yourself,

The more everything you experience in your life comes from this foundation of greater ease.

Slowly deepen the breath and begin to move the body very slowly.

Start with small movements,

Feel like you are being introduced to your body for the first time.

And you feel a sense of gratitude,

Even reverence,

For this life experience.

If you like,

Reach your arms above your head,

Take a deep breath in,

Exhale through the mouth.

If you are on your back,

You may wish to hug your knees into your chest and roll over onto one side.

Rest here for as long as it feels good,

And whenever you are ready,

Slowly come up to a seat.

If you wish,

Place your palms over your chest,

Maybe even massage some gentle circles over the heart center,

Helping to release those feel-good hormones that help us feel more secure,

Safe,

And connected.

Let us take one final breath together.

Inhale,

Exhale completely,

And when you are ready,

Slowly open the eyes.

Thank you for sharing your practice with me today,

All my love.

Reviews

Relaxing and restorative. It helped me settle into a deep sleep.✨🙏🏼💜✨

I’m not sure why the track is an hour and a half long, because it’s only 30 minute meditation

Wonderful meditation!

🙏🏻🙏🏻🙏🏻