Energy, Breath And Body Scan Meditation

A short talk on energy, meditation, the power of your breath, and raising conscious awareness and acceptance of what is through a gently guided body scan. The session concludes with a short and simple practice of conjuring up gratitude.

Transcript

Hello and welcome.

In this particular audio I discuss energy,

Thoughts,

And meditation.

I then guide you through a simple breath technique to calm the mind and body and take you through an effective relaxing body scan.

We follow it up by conjuring up gratitude and appreciation to end the practice.

So let's begin.

Everything in our universe is energy and that energy is always in a constant state of vibration,

Motion,

And expansion.

Albert Einstein once said,

Everything in life is vibration.

Engineer and physicist Nikola Tesla said that if you want to find the secrets of the universe,

Think in terms of energy,

Frequency,

And vibration.

Are you aware that your physical body accounts for only 0.

01 percent of your total existence?

The rest of you,

The energetic part of you,

Makes up the rest.

99.

9 percent to be exact.

You,

Just like everything else in the universe,

Are made up of tiny particles in a constant state of motion,

Vibrating at various speeds and frequencies.

You are far more expansive energy and space than you are physical tangible matter.

The ironic thing is most of us spend far too much of our time and energy focusing on the physicality of who we are,

When in fact it should really be the other way around.

You are an energetic being in a physical body and the thoughts you think are energy.

They are the energy of the brain.

So let's talk about thoughts.

A typical human thinks approximately 60 to 80,

000 thoughts per day.

That's a lot of thoughts.

And what's interesting about this is that unless you are choosing to be conscious and mindful of the thoughts you are thinking,

80 to 90 percent of those thoughts will be repeated thoughts from your previous days.

Layered on top of that,

A whopping 80 percent of those repetitive thoughts will most likely be negative in nature.

And there's no doubt that the habit of negative thinking can be detrimental to your mental,

Emotional,

And physical health and well-being.

Yet negative thinking is simply a habit.

And the good news is that habit can be broken.

Cultivating a practice of meditation is a great starting point and key component to becoming aware of your thoughts.

Meditation raises your awareness and expands your current level of consciousness.

Meditation helps you to become more aware of your looping repetitive thoughts as well as your unwanted and unhealthy habits.

The things that drain you of your energy,

Rob you of your peace of mind,

And inhibit the flow of inspiration and creativity.

Cultivating a habit of meditation is a healthy habit that will help you to live a more peaceful and harmonious existence each and every day.

The brain is an amazing and miraculous organ,

And it has an amazing capacity to change and rewire through something called neuroplasticity.

Through awareness and intentional thinking,

You have the ability to change your thoughts as they arise,

Which in turn will shift and change your reality moment by moment.

With daily practice and repetition,

You begin to form new neuropathways in the brain,

Creating a new way of thinking.

And this new way of thinking will become a consciously chosen healthy habit.

You literally transform your brain on the cellular level as it is scientifically proven neurons that fire together,

Wire together.

Science proves meditation has the ability to shift your biology,

Neuron circuitry,

Chemistry,

Hormones,

And genes.

Meditation literally transforms you from the inside out.

During meditation,

Your brain travels through various brainwave states,

Altering and attuning the energy within to the vibration and frequency of coherence.

Take this a step further by adding a practice of gratitude,

And you will bring the brain and heart into coherence as well,

Setting the foundation for physical healing.

When you habitually choose to be mindful and aware,

You shift from running each of your days from a place of autopilot,

Allowing you to take back control of your thinking mind.

Aren't these amazing reasons to begin to cultivate a practice of meditation?

And there's no better place to start than right here,

Right now,

In this present moment.

So let's begin.

Today I will introduce you to a simple breath pattern and MIDI body scan,

Which will get you out of your head and into your feeling body.

This practice cultivates mindful awareness of what is.

First,

Begin by finding a comfortable spot if you haven't done so already.

You can sit upright,

Or you can sit down.

You can sit up or down.

It really doesn't matter.

Either works as long as you stay awake.

What matters is that you are comfortable and in a place where you will not be disturbed.

Second,

I invite you to close your eyes.

Closing your eyes helps you to withdraw from the outer world and helps you to naturally turn inward.

Next,

Without changing it in any way,

Begin to become aware of your breath.

Simply notice and observe each inhale and each exhale.

Notice how the belly and chest rise up with the inhale and sink back down to your spine with each exhale.

You can layer on top of that by silently repeating,

Breathing in,

I am aware of my in-breath with each inhale,

And breathing out,

I am aware of my out-breath with each exhale.

Now we will begin to practice manipulating the breath.

On the next inhale,

Extend for a count of four,

And on the exhale,

Extend for a count of six.

Do this at your own chosen speed for a few rounds here.

When you intentionally slow down the breath and lengthen the exhale,

You initiate a signal that expresses to your nervous system that all is well and that you are safe,

Moving you out of a state of doing and into a state of being,

Out of fight and flight and into rest,

Digest,

And repair.

Now you can allow your breath to return to its natural rhythm and pace.

Continue to breathe and just simply observe and notice how you feel.

Perhaps you feel a bit more calm and grounded,

More peaceful and centered from what you were feeling when you began this practice.

Now bring gentle awareness to your eyebrow center,

The space between your eyebrows,

As we begin our gentle body scan.

I will name a part of the body and all you need to do is direct your attention and awareness to that area while noticing and observing how the area feels.

With awareness at your eyebrow center,

Notice what it feels like.

For example,

You may feel a tingling sensation in that area,

Or it may feel cold or warm.

Maybe you feel tension or tightness.

It may feel like nothing at all.

There is no right or wrong to this.

You are simply witnessing and observing without judgment or criticism.

On the next inhale,

Gently direct your attention as you follow your awareness down to your chest.

Again,

Notice and observe how this area feels.

Now float your awareness to your upper back,

Upper belly,

Low belly,

Low back.

Follow your awareness to your hips,

Your bottom,

Your upper legs,

Knees,

Lower legs,

And lastly your feet.

Now with awareness at your feet,

Take a few deep and gentle breaths in and out.

Now we will call to mind a person or a pet that you are grateful for.

There may be many floating into your awareness,

But for now just call to mind one and visualize that person or that pet in your mind's eye.

Imagine looking into each other's eyes and start to feel your energy expanding with appreciation for this person or animal.

Imagine sending them love and appreciation and gratitude from your heart to theirs.

Really feel the gratitude welling up from within and expanding out to them.

Now take a few deep and gentle breaths in and out as you begin to wiggle your fingers and your toes.

And when you are ready,

You can open your eyes.

Notice how you feel.

Let me know how you enjoy today's practice.

I'd love to hear from you in the comments.

There are so many wonderful ways to meditate.

This was just a short introduction.

Feel free to check out my other meditations here on Insight Timer.

It has been an honor and a privilege to serve you here today.

Thank you so much for joining me.

May the rest of your day,

Afternoon or evening,

Afternoon or evening be filled with love,

Peace and ease.

Namaste.

Reviews

Excellent meditation !!as a returnee to meditation after a period away this was exactly what I needed to help me focus again .. thank you , thank you , thank you 🙏🦋💜

great introduction!

Thank you.
I’ve done this twice already. Love the background information on meditation and then the very simple yet truly beautiful meditation of simple breath and body scan.
Thank you
Namaste.