Body Scan For Deep Healing & Expansion

In this practice, we will use a rotation of consciousness body scan as well as polarity breaths to deeply restore and rejuvenate all of the tissues of the body from the inside out. The meditation allows for the removal of any lingering tension and debris within the body while using breath-connected awareness to guide attention, focus, and energy to any of the regions that were previously depleted. With repeated practice, the entire body becomes enlivened with fresh energy and vitality. This practice is great for those experiencing fatigue and exhaustion after illness or injury. Seek to practice daily for 21 days to notice deeper shifts.

Transcript

Now, With full awareness, Transition to shavasana. Shavasana. Lying down on your back, In a comfortable and supportive supine position, Gently separating the arms and legs. From the torso, Arms slightly bent, With the palms facing skyward, Fingers gently curled inwards, Feet gently turned outward, Allowing the spine to be supported and straight. Perhaps using a pillow or cushion for support underneath the head and knees, Covering your whole body. With a blanket, Perhaps wearing an eye mask or an eye pillow for additional support. Gently tucking in the chin and shoulder blades, Allowing the chest to open so as to invite peace and contentment at the sacred heart space. Relaxing the hinges of the jaw, Line the lips to part, Dropping all expression from the face, And mentally drawing three circles of golden light, Fully surrounding you and protecting you. Observing your whole body, Surrounded by the circles of light. Let your mind melt and merge into the experience of your energy body. Relaxing even more. Resting here, Allowing the body to sink deeper, And deeper, To the omnipresent field of gravity. Feeling your whole body becoming heavier and heavier. Making any final adjustments now to be five or even one percent more comfortable. Knowing that this investment can deepen your relaxation and help you achieve an even more profound meditative experience. Settling in now. Becoming aware of the surfaces that support your body, The space that your body occupies on the floor, From head to toe, Of the subtle movement of your abdomen rising and falling to the rhythm of your breath. Now follow my guidance as we shift the awareness from body part to body part. As we move the awareness through the different parts of the body, Allow the innate healing energy of the body to be released, So as to nourish every cell, Every muscle, Every tissue, Every nerve that has been depleted or weakened due to the stressors of daily life. Restoring the body to full health and vitality. Nourishing every aspect of your physical body from the inside out. And as we shift the awareness from one body part to the next, Take a full relaxed breath in and out through the nose as you hold the awareness at each body part. Now bring your undivided attention to the crown of the head, The center of the forehead, The space between the eyebrows, The eyebrow center, The right temple, The eyebrow center, Left eyebrow, Left eyelid, Right eyelid, Noticing the tiny muscles and tissues within the right eye and surrounding the right eye, Softening and releasing, Loosening, Relaxing, Me holding in pressure, The right eye, Floating in its socket, The left eye, Noticing the tiny muscles of the left eye, Softening and releasing, All tightness and pressure in the left eye, Loosening as the left eye floats in its socket, Both eyes floating in a warm sea, Left ear, Left inner ear canal, Right inner ear canal, The point between the ears, Resting here, Releasing all tension and holding, Softening the hinges of the jaw, The right hinge of the jaw, Loosening and relaxing, The left hinge of the jaw, Loosening and relaxing, Feeling of stow the hinges of the jaw, And released any subtle tension and pressure, Bringing the awareness to the chin point, Tip of the chin, Noticing all sensations, At this point, The lower lip, Softening and easing, The nostril flares, Opening and expanding, Allowing breath to travel upward of the inhalation, And feeling warm air traveling outward and caressing the upper lip, Noticing the upper lip softening and easing, The space between the lips, The points of contact, Between the upper and lower lip, Sensing the corners of the mouth, Softening and easing, Bringing the attention now to the right side of the tongue, The top of the tongue, The left side of the tongue, The underside of the tongue, Entire tongue, From tip to root, Softening and easing, Bringing the awareness and your full attention to the center of the tongue, Noticing the sensations here, Merging into them, Bringing your awareness to the inside of the right cheek, The lower gums on the right side of the mouth, The spaces between the teeth here, The upper gums on the right side of the mouth, The teeth and the spaces between the teeth here, The front teeth and gums, The roof of the mouth, The floor of the mouth, The lower gums on the left side of the mouth, The teeth and the spaces between the teeth here, The upper gums on the left side of the mouth, The upper gums on the left side of the mouth, And the teeth and the spaces between the teeth here, Noticing the back of the throat, The sinus cavities, The right sinus cavity, And the left sinus cavity, The right nostril, And the left nostril, The tip of the nose, The bridge of the nose, The entire nose, Breathing in and out, Air flowing from the nostrils all the way up to the eyebrow center, Noticing the sensations at the inner corners of the eyes, Resting here for a few moments, Noticing the points of contact between the closed eyelids, And resting the awareness at the outer corners of the eyes, As the awareness rests at the outer corners of the eyes, Bringing awareness to the sides of the neck, The front of the throat, The back of the neck, And the entire scalp, Awareness resting at the crown of the head, Cascading down the back of the body from the crown, And cascading down the cervical vertebrae of the spine, Breath and awareness moving down the spine, Slowly and gently, Releasing all tension as the individual vertebrae of the spine begin to loosen and soften the spine, Elongating, Lengthening the thoracic vertebrae, The lumbar vertebrae, Releasing all tension, All holding, Feeling as though there were gaps between the joints of the vertebrae, Sensing the spaces between these bones, Feeling as though you could breathe into these spaces, Bringing awareness to the sacrum, And the coccyx, Tip, The tailbone, The entire spine, Supported and lengthened, Releasing all holding and pressure, Bringing awareness now to the right shoulder blade, The left shoulder blade, The left shoulder, Right collarbone, Left collarbone, The pits of the throat, The back of the neck, The right side of the back, The left side of the back, The entire spine, And the whole back, Supported and resting, Releasing any holding, Any pressure, As you bring the awareness to the back of the right arm, The back of the left arm, Right elbow, Left elbow, Right forearm, Left forearm, Right forearm, Right wrist, Left wrist, The palm of the right hand, Sensing the vast galaxy of sensations, Present on the lines of the right hand palm, The palm of the left hand, Sensing the vast galaxy of sensations in the lines of the left hand palm, The back of the right hand, The back of the left hand, The right hand thumb, Index finger, Middle finger, Ring finger, And little finger, The left hand thumb, Left hand thumb, Index finger, Middle finger, Ring finger, And little finger, The tip of the right hand thumb, Tip of the index finger, Tip of the middle finger, Tip of the ring finger, Tip of the little finger, Tip of the left hand thumb, Tip of the index finger, Tip of the middle finger, Tip of the ring finger, Tip of the little finger, Bringing the awareness to the spaces between the fingers, Feeling the joints and knuckles of the hands, Softening, Releasing all tension, Feeling as though the bones, Ligaments, Cartilage of the hands are beginning to separate, Releasing all tension in the wrists, Spaces between the fingernails and the skin, Separating, Releasing all tension and holding, Breathing in, And out, As you sense the spaces around the elbows, Increasing the gaps, Forming between the forearms and the upper arms, Noticing the gaps and spaces between the upper arms and the shoulders, These gaps increasing, As you bring the awareness there to the pit of the throat, The sternum, And the very center of the chest, Noticing the entire rib cage, And each of the ribs on the right side of the chest, Feeling the contours of the ribs on the right side of the chest, The sternum, Bringing your awareness to the ribs on the left side of the chest, Feeling the contours of the ribs on the left side of the chest, The right chest muscle, Right nipple, Sternum, Left chest muscle, Left nipple, Sternum, And the very center of the chest, Observing the rib cage expanding with each inhalation, And releasing with each exhalation, As you inhale, Observe the diaphragm rising, And as you exhale, Observe the diaphragm descending, Noticing the expansion and the fall of the chest with each breath in, And each breath out, Bringing the awareness to the upper abdomen, The region of the solar plexus, Down to the navel center, Lower abdomen, Observing the movement of the breath, The abdomen, Noticing the abdomen, Gently rising with the inhale, And gently falling with the exhale, Releasing and relaxing all of the muscles of respiration, Letting go of all holding in the breath, Noticing the inner space of the body within the chest and abdomen, Bringing the awareness to the pelvic center, The middle of the pubic bone, Right hip, Left hip, The right side of the waist, The left side of the waist, Left armpit, Right armpit, The right side of the chest and abdomen, The left side of the chest and abdomen, The right buttock, Left buttock, Reproductive organs and groin, Right thigh and right femur, The right hamstring, Left thigh and left femur, The left hamstring, Releasing all tension and holding in the upper legs, Pelvis, Lower abdomen, Navel center, Upper abdomen, And chest, Feeling entire pelvic bowl softening and easing, To the right knee, To the inside of the right knee, The back of the right knee, The left side of the right knee, The right side of the right knee, Bringing the awareness to the left knee, Inside the left knee, Of the left knee, The right side of the left knee, The left side of the left knee, Bringing your awareness to both knees at the same time, Feeling as though the knees themselves are loosening and releasing all tension, To the right shin, Left shin, Right calf muscle, Left calf muscle, The center of the right lower leg, The center of the left lower leg, Right ankle, Center of the right ankle, Front of the right ankle, Back of the right ankle, Left ankle, Center of the left ankle, Front of the left ankle, Back of the left ankle, Both ankles together, Right heel, Left heel, Top of the left foot, Top of the right foot, Sole of the right foot, Sole of the left foot, The soles of both feet together, Noticing the soles of both feet, And the sensations of the lines of the soles of both feet, The ball of the right foot, The ball of the left foot, Right big toe, Second toe, Third toe, Fourth toe, And fifth toe, Left big toe, Second toe, Third toe, Fourth toe, And fifth toe, The tip of the right big toe, Tip of the second toe, Tip of the third toe, Tip of the fourth toe, Tip of the fifth toe, Tip of the left big toe, Tip of the second toe, Tip of the third toe, Tip of the fourth toe, Tip of the fifth toe, All ten toes together, Bringing the awareness to the spaces between the toes, To the spaces between the toenails and the skin, Feeling the gaps and separation between the bones, Joints, Ligaments, And cartilage of the feet and legs, Increasing and expanding, Noticing the spaces between the bones and joints, Letting go of any holding, Letting go of any tightness, Breathing into these spaces, Bringing the awareness to the ocean of air surrounding the feet, The ocean of air surrounding the legs, Pelvis, Groin, Abdomen, Chest, And back, The ocean of air surrounding the arms, Hands, And all ten fingers, The ocean of air surrounding the neck and throat, Into our face and head, Bringing the awareness back to the crown of the head, Resting here for a few moments, And on your next breath out, Allowing breath and awareness to cascade down from the crown of the head all the way down to the tips of the toes, And as you breathe in, Allowing breath and awareness to flow back up the back of the body along the spine, Back to the crown of the head, As you exhale, Breath connected awareness cascading down the front of the body from the crown of the head to the tips of the toes, And as you inhale, Breath connected awareness, Flowing back up the back of the body along the spine from the tips of the toes to the crown of the head, Continuing to breathe in this fashion from one pole of the body to its opposite and back, Allowing your breath connected awareness to sweep through the entire expanse of the body and all of the spaces between the joints, Bones, Ligaments, And cartilage of the body, Clearing away any debris as you notice the sensations, Pulsations, And vibrations within the body as you continue to breathe in this way, With each breath in, Inviting fresh vital life force energy to replenish the body, And with each breath out, Letting go even more, Softening and releasing all that you no longer need, Breathing in and out through the nose, In your own natural rhythm, At your own pace, Allowing the breath to be just as it is, Shallow or deep, Fast or slow, Ragged or smooth, Changing nothing, Allowing the breath to be just as it is, And allowing yourself to be just as you are, And bringing the breath-connected awareness to the inner parts of the body, The right and left hemispheres of the brain, The center of the brain, The nasal passage between the nose and throat, Back to the tongue and teeth, The palate or roof of the mouth, The right eardrum, The left eardrum, Feeling air passing through the throat, The esophagus, The right lung, The left lung, The heart, Listening to the lub-dub sounds of the heart, Concentrating on the heartbeat, Feeling the beating of the heart, The stomach, And the left side of the abdomen, The liver, And the right side of the abdomen, The right kidney, And the left kidney, Toward the back of the body, Above the waist, The long coiled tube of the small intestine, And the inverted U-shaped tube of the large intestine, The reproductive organs, The urinary bladder, The spleen, The gallbladder, And once again, Moving faster now through the internal organs, Starting with the brain, Nasal passage, Tongue, Palate, Right eardrum, Left eardrum, Throat, Esophagus, Right lung, Left lung, Heart, Stomach, Liver, Right kidney, Left kidney, Small intestine, Large intestine, Reproductive organs, Urinary bladder, Spleen, Gallbladder, The whole abdomen, And chest, Now bringing the awareness to the major parts of the body, Starting with the whole right leg, The whole left leg, Both legs together, The whole right arm, The whole left arm, The whole left arm, Both arms together, The whole of the head together, The whole of the back together, The whole of the front together, All of the internal organs together, The whole body, The whole body, The whole body, Visualize the whole body, From the crown of the head to the tips of the toes, Maintaining the whole body in vast, Spacious awareness, And intensify your awareness, And bring your awareness back, To the movement of breath, At the bridge between the nostrils, Becoming aware of the smoothness of the breath, The relative quietness of the mind, The stillness and relaxation of the physical body, And slowly start to come out of Shavasana, And sit in a comfortable meditative posture, While still maintaining your eyes closed, Know that you can come back to this practice again and again, Bringing your hands together in prayer position, As we bow down in Namaste, And in prayer, Rubbing the palms of the hands together, Generating friction and heat, And pressing the palms of the hands against the closed eyelids, Gently warming up the eyes, As we take a deep breath in, And exhale for a deep sigh, Taking one more deep breath in, And letting go even more, For an even deeper sigh, Last one, Taking another deep breath in, Letting go even more, And slowly withdrawing the hands, As we gently open the eyes and gaze upon the lines of the palms of the hands. The practice is now complete.