Hello,
And welcome to Divine Body Scan Meditation.
This 21 point meditation is designed to place you in a posture of physical relaxation and spiritual openness.
So you may relax your body,
Reflect,
And cultivate spiritual awareness through the Holy Spirit.
Now,
When you're ready,
Find a comfortable,
Seated or lying down position.
Begin to soften your gaze or close your eyes completely as we take the journey in,
Meeting God heart to heart,
Spirit to spirit,
Breath to breath.
Take a few deep breaths in and out.
Relaxing every part of yourself,
Noticing your breath flow in and out.
Let's begin by bringing your awareness to your toes.
Focus on your toes and notice any sensations,
Tension,
Or warmth in your toes.
Begin to gradually move your awareness up to the soles of your feet.
Feel the contact with the ground or the surface beneath you.
Breathe as you become more aware of your gift,
The gift of this body.
Now begin to shift your attention to the tops of your feet and then slowly move up to your ankles,
Noticing any sensations in this part of your body.
As you continue to move your awareness to different parts of your body,
You may feel yourself becoming more and more relaxed,
So much so that you may feel yourself drifting off to sleep and that is completely fine.
Whatever you recall or hear is fine.
Just continue to relax and breathe.
Now begin to scan up to your lower legs,
Paying attention to your calves and your shins.
Become aware of any tightness or relaxation in these muscles.
As you breathe,
Notice not only your physical legs but your spiritual legs,
Which in biblical terms can symbolize the path or the journey of one's life.
Proverbs 4,
Verses 26 and 27 advises,
Give careful thought to the paths for your feet and be steadfast in all your ways.
Do not turn to the right or the left.
Keep your feet from evil.
Notice your legs and all the places that you have traveled on the path.
Move your attention to your knees,
Then the upper parts of your legs.
Feel the weight of your legs and any sensations in this area.
Now begin to shift your focus to your hips and your pelvis.
Notice the sensation of sitting or lying down and any tension or ease in this area.
Bring attention to your lower back,
Then gradually move up to your middle and your upper back.
Feel the support of the surface beneath you.
Now begin to draw awareness into your stomach,
Noticing any sensations or movement with your breath.
At times,
The stomach is sometimes associated with hunger and substance in the spiritual sense.
It can represent spiritual hunger and the desire for God's word and nourishment.
In Matthew 5,
6,
The scripture says,
Blessed are those who hunger and thirst for righteousness,
For they will be filled.
As you breathe,
Feel yourself being spiritually open to Holy Spirit,
Feel your senses become more heightened as you understand and sense your hunger and thirst for God.
Shift your attention to your chest and your heart area.
Be aware of the rise and the fall of your chest as you breathe in and out.
Now begin to notice your spiritual heart,
The center of a person's being,
Their innermost thoughts,
Emotions,
And intentions is what the heart symbolizes in scriptures.
Proverbs 4,
Verse 23,
It vises above all else,
Guard your heart for everything you do flows from it.
Breathe and notice what flows from your heart.
Move up to your shoulders and notice any tension or relaxation in this part of your body.
Scan down your upper arms,
Your elbows,
And forearms,
And pay attention to any sensations or tightness.
Now bring your awareness to your wrists and your hands.
Notice any tingling or warmth or coolness in your fingers.
As you scan your arms,
Notice how they feel and allow your arms to remind you of God's strength and protection over you.
Psalms 18,
32 states,
It is God who arms me with strength and keeps my way secure.
As you notice your physical arms,
Gain a sense of awareness of your spiritual arms and the strength that is provided through God.
Shift your attention to your neck and feel any sensation or ease in this area.
Now begin to move up to your jaw and your face.
Relax any tension you may be holding in your facial muscles as you breathe in and out.
Pay attention to your mouth and tongue.
Notice the taste in your mouth and the sensation of your tongue against your palate.
In the Bible,
The tongue is often seen as a reflection of the heart and can symbolize the use of words.
As you notice your taste in your mouth,
Also notice the taste of the words that have departed your mouth.
Begin to shift your focus to your nose and the sensation of breathing in and out through your nostrils.
The nose is a symbolic sense and it can represent your ability to discern,
Perceive or recognize things naturally and spiritually.
As you breathe,
Notice what you sense in both,
The physical sense and the spiritual sense.
Become aware of your eyes and the sensation of your eyelids resting gently over your eyes.
And finally,
Bring your attention to the top of your head.
Feel the crown of your head and only notice what is at the crown.
What sensations are in this area?
Now take a few moments to breathe deeply,
Scanning your entire body from head to toe.
Notice how your body feels as a whole,
Physically,
Mentally and spiritually.
As you unburden your mind,
Notice your spirit,
The presence of God within you.
Now,
As you breathe,
Feel a sense of freedom in your body,
In your mind and in your spirit.
When you're ready,
Gently open your eyes and take a moment to reorient yourself to your surroundings.
Anytime you need to relax and get in tune with your mind,
Your body and your spirit,
Return to this 21 point meditation,
Divine body scan,
Shalom.
