Guided Body Scan Meditation.
This meditation is designed to bring you into a deep state of relaxation,
Allowing your body a quiet space to release tension and stress.
And although this meditation is designed for you to stay alert throughout,
It's also the perfect meditation to guide you into a deep state of relaxation before entering sleep.
It is essential for us to allow our body these moments to release and let go,
To allow ourselves just to be and feel fully supported.
This is a time for us to let go of judgement and allow ourselves just to be,
Just acknowledging any thoughts as they pass.
And as we go through this meditation,
Knowing that there's no need to action them.
This meditation is designed for you to bring awareness to your body,
But there's no need to try and control or force relaxation.
Forcing relaxation will only create tension and stress within the body.
So finding yourself somewhere comfortable to lie or sit where you won't be disturbed,
Grabbing maybe a blanket or some pillows,
A cover,
Whatever you feel you need to be comfortable.
Maybe even lying on your bed or a yoga mat and just allowing your arms to rest gently by your side and your feet just flopping naturally.
Allowing your eyes to close and recognising that you are fully supported by the ground,
Mat or bed beneath you.
As we go through this meditation,
Just bringing awareness to your breath,
But again not controlling in any way,
Shape or form,
Just acknowledging the breath and feeling it within the body.
Feeling your tummy begin to rise and fall.
With every inhale and exhale.
Breathing in and feeling your chest rise.
Exhaling and feeling it drop.
Just using the breath to bring yourself into the space of relaxed stillness.
A place of peace and calm.
Allowing your body to be fully supported.
You don't need to hang on to anything,
Just allow yourself to take this moment just for you.
Begin by bringing awareness to your feet.
And just acknowledging any sensations within the feet.
Whether they're warm or cool.
And if you're experiencing nothing,
No sensations,
That's absolutely fine.
Just be with that and experience nothing.
And as you're breathing now,
Drawing the breath all the way down to the feet.
And then bringing the breath back up through the body.
Feeling the breathing,
Feeling the breath travelling down.
And exhaling and allowing that stress or tension to release.
Moving your awareness now to your shins,
To your calves.
And taking the breath all the way down to this area.
Inhaling and exhaling through the shins and calves.
Just experiencing any sensations within the muscles.
Breathing into this area and allowing your body,
Just to see if you can allow your body to relax just that little bit more.
Releasing the need to control or to hang on.
Bringing awareness now up to the knees and thighs and hamstrings.
Taking your breath into this area,
Breathing in and out.
Using the exhale to soften and relax.
Feeling the fronts and backs of the legs.
Just relaxing,
Allowing yourself to sink that bit more deeply into relaxation and calm.
Moving your awareness now up to your hips,
To your pelvis and pubic area.
Breathing into this area and allowing the breath just to swirl and move.
And releasing the tension that is often held within the hips.
Allowing that to release on your exhale.
Feeling the muscles soften,
Let go,
Relax.
Letting go of that area and moving now up to your stomach,
To your tummy.
Breathing into the tummy area and as you exhale,
Just noticing any sensations.
Allowing yourself to sink more deeply into relaxation.
Knowing that you are safe,
Supported,
Held.
And if any thoughts are crossing your mind,
Just allow them to pass and just bring your awareness back to your body.
Back to your breathing.
Taking that breath now up into your chest and your ribs.
Breathing deeply and feeling that area expand and open.
Feeling the chest rise and fall.
And with every exhale,
Seeing if you can allow your body into that state of relaxation just a tiny bit more.
Breathing into the shoulder blades.
Feeling into your back,
Feeling your back sink more deeply into the mat or surface you're lying on.
And with your next exhale,
Really feeling your body release and let go.
Your body sinking yet supported.
Moving awareness now up into the neck and your throat.
Breathing in and out through this area and relaxing,
Releasing.
Then moving your awareness up into your face.
Breathing deeply,
Allowing your jaw to relax.
Relaxing your tongue.
Your chin.
Your brows,
Feeling the face begin to soften.
You don't need to hang on.
Just letting any tension in this area go.
Relax.
Release.
Now moving to the top of your head to your crown.
Feeling that sense of relaxation travel down through your whole body.
Bringing awareness to your arms.
Maybe to the tips of your fingers,
Your hands.
Noticing if they're clammy or warm.
Or maybe cool.
Feeling the wrists,
The forearms,
The elbows.
Acknowledging how your body feels.
Allowing it to be in this place of healing.
To release.
To just be.
Feeling into your body in this relaxed state.
A state of stillness.
Of peace and relaxation.
It's during this stillness and relaxation that your body can work and heal as it's meant to.
By getting out of our own way.
Releasing our stresses and worries of the day.
Allowing ourselves to be mindful and aware in the present moment.
So now just breathing deeply.
Feeling the weight of your body.
Feeling your body as a whole.
Feeling the connection of your body to the earth beneath you.
And your energy to the universe and beyond.
Breathing deeply.
Fully.
Feeling connected and supported.
Connecting with the beating of your heart.
With the breath within your body.
Knowing that you are perfect as you are.
Taking a moment to pause for a few breaths here.
In stillness.
Breathing deeply.
Fully.
We're slowly going to begin to guide.
Guide your awareness back to the space.
And if you're using this meditation for sleep.
You can drift off gently.
But if you need to come back just deepening the breath.
Becoming aware of the weight of your body on the couch or mat.
Or bed beneath you.
Maybe bringing gentle movement to your fingers,
Your toes.
Doing whatever feels right for you.
Maybe bending your knees.
Gently moving your knees side to side.
Awakening the energy in the spine.
Stretching.
Yawning.
We're going to bring back these feelings of connectedness and relaxation and stillness with you.
Breathing deeply.
Feeling calm.
Connected.
And at peace.
Sending you love from me to you.
Namaste.
Namaste.
Namaste.
Namaste.
