Deep Relaxation Body Scan

Be guided on a 15 minute journey into your inner world of body sensation shifting awareness from one part of the body to the next. You will be guided by my voice and soft musical tones to lull you into deep peace and connectedness to yourself, and your body.

Transcript

This meditation will guide you through a body scan for deep relaxation,

Concentration and healing.

It can be performed seated or lying down.

Try to stay awake throughout the whole practice,

Do not fall asleep.

Make yourself as comfortable as possible so that you can rest in complete stillness.

We are going to move through a body scan,

Focusing our full present awareness on each part of the body.

We will start by noticing the breath.

Bring your attention to your breath.

Notice the rise and fall of your stomach,

Not trying to change its rhythm in any way.

Just noticing the natural rhythm of your breath.

As you observe your breathing,

You may find from time to time that you are becoming aware of sensations in your body.

As you maintain awareness of your breathing,

Expand the field of your awareness so that it includes a sense of your body as a whole.

Feel your whole body from head to toe and become aware of all the sensations within your whole body.

Be here with whatever feelings and sensations come up in any moment without judging them.

Whenever you notice your mind has wandered off,

Just bring your attention back to the breathing and your body.

There is nowhere to go,

Nothing to do,

Just simply being,

Moment to moment,

Fully present with yourself.

Allow the field of your awareness to expand.

Bring your attention to the throat,

Aware of the ability to swallow and speak,

To breathe.

Bring your attention to the neck and the muscles here,

The vertebra connecting to the skull,

The neck holding the head.

Take a breath into your neck and throat region.

Now bring your attention to the back of the head.

Notice the hardness of your skull and its connection to the floor.

Notice any heat here.

Now bring your attention to the top of your head.

Notice any tingling sensations at the crown of your head.

You might feel lightness or heaviness.

Now notice your forehead and temples.

Notice any sensations here.

Throbbing,

Heat,

Dizziness.

Now to your eyes.

Notice the hollow that is made for your eyes.

Feel into any sensations in this area.

Now to your cheeks.

Notice where they start to droop a little and also to the cheekbones.

Your nose.

Notice the top of your nose running down along the ridge to the tip of your nose.

Feel the air moving in and out of the nostrils.

The lips.

Notice them touching or slightly apart.

Notice the dryness or a moisture of your lips.

Now come to the fingers of both hands.

Notice any sensations in all ten of your fingers.

The tips of your fingers.

The structures of the bones.

Notice the movement of circulation through your fingers moving to your fingertips and back up.

Notice areas that feel cool and areas that feel warm.

Notice your fingernails.

The air as it touches your fingers.

Now bring your attention to your hands.

The back and front of your hands.

Feel if they are moist or dry.

Notice any tingling in your palms.

Notice the hollow in the centre of your hands.

Now come to your wrists.

Be aware of the joints.

The bones of the hands connecting to the wrist.

Possibly feeling the pulsation of the blood circulating through the joint.

Now moving up the lower arms.

Notice the skin and the muscles.

Notice heaviness or lightness.

Now moving up to your elbows.

Notice the rough outer skin and the soft skin on the inside.

Be aware of the joint and its connection to the upper bone.

Your upper arms.

Noticing the sensations in this area.

The relaxed and limp biceps.

The space that the upper arm is occupying.

Notice the clothing as it touches the upper arms.

Now to the shoulders.

Notice the joints.

The armpits.

Notice any tingling feeling here.

Now bring your attention to the collarbones.

The hardiness of the bones and their connection to the shoulder.

Your chest.

Feel both sides of the chest.

The rising with the breath.

Notice any sensations from the front.

Feel the circulation of breath through this area.

Now bring your awareness to your heart.

The pumping of your heart.

The rhythm of its beat in your chest.

Notice how it reverberates throughout your body.

Notice the sensations it creates in your whole torso.

Now bring your awareness to your abdomen.

Notice what you are feeling here.

Any slight feeling of nausea.

Be aware of any movements in this area as your food digests.

Now come to the sides of your waist.

Notice its connection to your abdomen.

The interconnection between the waist,

Abdomen,

Your back and chest.

Now bring your attention to your pelvic area.

Your ovaries or groin.

Notice any sensations here.

Allowing all feelings to be present.

Now notice your hip socket and joints.

The connection of your thigh bones to your hips.

Moving to your thighs.

Feel your upper thighs front and back.

Notice the 360 degree circular shape around your thighs.

Notice the internal warmth or coolness.

Notice the muscles around your thigh bones.

Your knee joints.

Feel your connection of your lower thighs to the knees.

The ligaments around the knees.

Feel any lightness here or heaviness.

Notice any certain sensations that stand out in your knee area.

Your shins.

Feel the thin layer of skin along the top of your shin and the large calf muscle behind.

Notice the bone between the shin and the calf.

Feel any tightness here or any coolness.

Notice the contact of any clothing to the skin.

The ankles.

Notice if one is heavier than the other.

Notice if one is warmer than the other.

Become aware of the many connection points of the joint.

To the Achilles tendon.

To the top of the foot.

Notice the full range of motion of the angle joint.

Now come to notice the feet.

The top and bottom of the feet.

The heel.

Feel the blood running through your foot.

The circulation.

Notice the warmer parts of the feet.

Notice the harder areas on the top of the foot and the soft areas in the arch.

Bring your awareness to tingling sensations.

Feel the toes.

The tips.

The toe nails.

The joint of each toe to the foot.

Notice how the toes might be slightly cooler than the foot.

And now bringing your awareness to your whole body from head to toe once again.

Noticing all sensations.

All feelings.

Feel the interconnection of your breath with your whole body.

Notice your body lying on the floor.

Begin to draw some deeper breaths into your belly.

Prepare to move again.

Make some small movements.

Moving your fingers and toes.

Maybe stretching through your whole body.

Reaching your hands above your head.

Coming back to the room that you are in.

And now begin to open your eyes.

This meditation is now complete.

Reviews

I listen to a lot of body scans, and this is honestly my new favorite. It is very thorough. I love the focus on the details that others miss. Specifically, paying attention to things like the temperature of the body, the finger tips, calf muscle, ligaments of the knee, 360 degree shape of the thighs, sensation in the groin, are all areas that are unique and helpful to pay attention to. Your soothing voice and pace of delivery was excellent! Thank you for sharing your talents with the world.

Excellent

I feel complete. thank you.