Chill + Relax Body Scan

This Body Scan is a super relaxing break from a hectic day. Lie down, get super comfy, and just listen to my voice. This was recorded at my dining room table. It is all that I have available to me. Please forgive any imperfections.

Love, Maria

Transcript

Hello,

Maria Baltazzi here,

PhD in Conscious Centered Living.

And today I am going to take you through a very nourishing body scan.

So I invite you to settle into a meditation position that is comfortable for you.

And then just take a few breaths.

Take a few easy breaths in through your nose and out your mouth.

And just noticing the quality of your breath.

Is it fast?

Is it slow?

Just noticing.

And then take in three deep breaths,

Filling your belly,

Filling your chest,

Taking in all the air possible.

And then just releasing all of it with a big sigh.

And then filling your belly,

Filling your chest,

And releasing it all out.

And one more,

Filling your belly,

Filling your chest,

And releasing it all out.

And starting at the top of your head,

We'll work our way down through the body.

And as you go,

Just notice any felt sensations.

There's no right or wrong.

And notice if there's any tightness that you can just add a little bit of softness to it.

And for the time that we're together,

Just releasing thoughts of what was happening prior,

What you'll go on to afterwards.

And just coming into presence and just taking this time,

A time to self-honor,

To self-care.

And then as we begin,

Going to your forehead and noticing any felt sensations,

Especially in between your eyebrows.

And seeing if you can smooth the lines there.

And then going around your eyes and down through your cheekbones,

Your jawline.

Going around your mouth and just noticing,

Can you soften any areas in your face?

And notice the shape of your head and the space that it occupies in the room that you are in.

How it feels sitting on top of your neck,

On top of your shoulders.

And then going down your neck and across your right shoulder.

And then moving down your right arm,

Your upper arm,

Your lower arm.

And into your hands and fingers.

Noticing sensations,

Noticing if you can soften.

Perhaps your fingers are a little bit clenched and you can relax them.

And then going over to your left side,

The base of your neck and across your shoulder.

And down your left arm and into your hands and fingers.

Also noticing any sensations,

Noticing what you can soften.

And notice the shape of your arms,

The length,

The thickness.

Notice how your hands are in your lap or if you're lying down,

How they are to the side.

How your arms feel against your body,

Attached to your shoulders.

And then moving into your chest area.

And noticing the rate of your breath,

If there's any tightness in your chest.

And just for a moment,

Just settle here,

Focusing on your breath coming in and out of this area,

The area of your chest.

Just rest here a moment.

And then coming around to your upper back,

Your shoulder blades.

And down your mid-back,

Your lower back.

And then coming around to your solar plex and into your abdomen.

And relaxing your belly,

Noticing the breath coming in and out of that area.

And now taking in your whole upper body,

Noticing its shape,

Its length,

Its width,

Its thickness.

And moving into your hips and pelvic area,

Going to your right hip.

And down your right leg and into your right foot and toes,

Noticing what can be softened,

If there's any tightness in your toes in particular.

And then going to your left hip and going down your left leg into your foot and toes.

And noticing the shape of your legs,

The length,

The width,

The thickness.

And now taking in all of your body.

And as you're taking in all your body,

Just noticing if there's any other areas that you can soften.

And noticing how your body is occupying space where you are,

Its shape,

Its length,

Its width,

Its thickness.

And as you are taking in all of your body,

Seeing if you can surrender even more to the moment.

Noticing the support of whatever you are sitting on or lying down on.

That support,

Knowing that you are being held.

You're being held by the floor beneath you.

Extending that to maybe the room below you,

The foundation of the building that you are in.

The foundation of the building being on the earth.

And then reaching into the earth further and further in and feeling the energy of the earth coming back up to meet you,

To support you.

And then sensing the quality of the air around you,

Its temperature.

Is there any kind of movement?

Or is it very still?

And then notice what is above you.

The space above you going to the ceiling.

Perhaps there is a room above you and then on up to whatever is the roof.

And going through the roof into the sky,

Into the stratosphere,

Into the universe.

And pushing out in front of you and back of you,

To the right,

To the left.

Also pushing beyond the room and the building that you are in and continuing to push out.

Until you feel a vast spaciousness around you.

And just for a moment rest here.

Rest in this spaciousness that is holding you.

Gently.

.

.

.

.

.

Now pulling back in from that spaciousness and coming back to the room you are in,

Coming back to the seat that you are taking or the floor you are lying down on.

.

And notice the quality of the energy inside you.

Notice your breath.

Notice any sensations if you go across your body.

And know that this is a place that you can always return to,

To relax,

To take stock of how you are feeling and to rest.

And as we close this meditation,

Taking a moment of gratitude,

Offering gratitude and appreciation to yourself for taking the time to honor yourself,

To take care of yourself.

.

Because when you take care of yourself,

You can then better take care of those around you whom you love.

And when you are ready,

Slowly open up your eyes.

Maybe roll your neck or stretch.

Come back slowly.

And until we meet again,

This is Maria Baltasi.

Reviews

Really enjoyed this. Peaceful. Effective. Thank you.

Thank you 🙏🏼

Wonderful meditation. My only note is that more editing of the recording would’ve been nice. There’s some clicking at the very end and a slip up on words at one point. - but, I loved the guided meditation and I’m physically much calmer afterward. Thank you!

Thankyou so much 🥀👌

Enjoyed this body scan and will go back to it a lot