Acceptance Body Scan

Settle into body awareness with a full scan led by Tarin. As you check in from head to toe, feel your body soften and relax any tensions. This practice is perfect for starting and ending the day with presence.

Transcript

Hello darling,

Welcome to your guided meditation for acceptance.

I am going to take you through a full body scan and while we move through each part of the body I really want you to try to focus your awareness and your full attention on how the area feels.

So when we are thinking about the area we are thinking about everything and all of the muscles that surround whatever part of your body I say.

So if I say to focus on your face then feeling all of the muscles of the face starting to relax,

Starting to soften and so on.

So just keeping your awareness present on each part of your body,

Keeping yourself focused on the breath and just allow yourself to be relaxed wherever you are,

Whether you are lying down or sitting upright.

Just getting to a place that you feel comfortable,

Making sure that you are propped up enough so that you are not going to fall asleep.

You can maintain consciousness throughout this practice.

Good,

Once you've found a place that feels nice and comfortable,

Just gently starting to draw your eyes closed.

Starting to observe the rhythm of your breath moving in and out of the body.

Without trying to change or alter it in any way,

Just allowing your breath to flow in a natural and dynamic rhythm.

Now gently starting to engage that inhale and start to deepen into the breath,

Feeling the expansion of your ribcage as you take in a bit more oxygen.

Starting in and filling up all the way to the top of the chest,

Feeling yourself rising like a hot air balloon.

And then just holding it for a moment at the top of whatever breath you are taking in.

Gently opening your mouth and letting it all go,

Sighing the breath out,

Allowing your body to relax and sink into the surface beneath you.

Allowing yourself to be completely supported and allowing your whole body to just gently drift into a full state of relaxation.

Once you find yourself in this relaxed space,

Starting to draw your awareness to your face.

Just imagining all of the muscles around the face starting to soften.

Just gently noticing any areas on your face that may feel tight or tense.

Scanning from the forehead down into the temples.

Just feeling the weight of the eyeball sinking back in the sockets.

Drawing your awareness to your sinuses,

Your nose.

Noticing if there is any congestion or any restriction in your breathing.

Just becoming aware of that.

Becoming aware of your breath.

Allowing the cheeks to relax.

And noticing how the jaw feels.

Can you gently separate your teeth away from each other,

Your top teeth and your bottom teeth.

Allowing your tongue to relax in the mouth.

Then take your tongue and press it to the outside of the teeth.

So stick it through the gap that your teeth have made.

And you're going to gently swirl the tongue around the front of the teeth.

So just gently moving the tongue in a circle around the front of the teeth.

Circling a few times to the right.

Just feeling all of the muscles of the jaw starting to relax,

Starting to unwind.

Gently changing the direction of the tongue,

Moving it and swirling it to the opposite side.

Feeling those muscles start to relax,

Unwind.

Gently allowing your tongue to relax back behind the teeth.

Feeling the mouth to relax and just noticing any sensation into the jaw or into the neck.

Start to move your awareness down into your neck.

Allowing yourself to be completely soft.

Noticing any areas that you may be holding.

And holding can mean a myriad of things.

But especially holding on to something that you can do nothing about in this moment.

Anything that you cannot control,

Anything that you cannot fix right now.

Just let it go.

Set it to the side for a moment and allow yourself to just sink into the surface beneath you.

Allowing yourself to be supported,

Allowing yourself to just be held.

As this feeling starts to trickle down into the neck,

Allow it to start to move into your shoulders.

Letting the shoulders just relax and sink into the bed or into the couch.

Start to draw your awareness back to your breath.

Noticing how the breath moves up the back of the body.

Up into the neck,

Into the shoulder girdle.

You're going to start to bring your awareness toward the front of your body now.

Thinking about the front of the throat.

Thinking about the chest.

And even just allowing the fronts of the shoulders to start to sink back to relax.

And starting to monitor the breath through the throat.

Start to breathe in through your nose and out through your nose.

And feel a slight rasping sensation at the back of the throat with each exhale.

Moving through Ujjayi breath.

Starting to stimulate the thyroid and the muscles around your vocal cords.

Allowing your breath to be slow,

Gentle.

Drawing your awareness down to the chest,

Down to the heart space.

So start to breathe all the way into the throat,

Expanding.

And as you exhale I want you to imagine that you're exhaling out of the heart space.

Just feeling that gentle deflation in the chest area.

Using the rib cage gently rise and fall with each breath.

Any heaviness around the heart space just begins to lift as the breath ebbs and flows.

Moves the energy around.

Just becoming very aware of the energy sitting in your heart space right now.

Notice if it feels light,

If it feels expansive especially as you breathe.

Or does it feel maybe a little bit tighter,

A little bit constricted.

There's nothing wrong or right about either one.

Just allowing what is to be,

Feeling into what you are experiencing.

And if you encounter resistance or any kind of pain,

Just get curious about it.

Allowing your awareness to now shift down into the torso,

Feeling the strong powerful muscles that support our body,

Our core.

Just that wrap around,

Imagining a corset wrapping around the waist.

That is the support structure for your body.

Muscles that sit in this area are very powerful for our posture,

For how we move through the world,

For how we show up and are seen.

Core strength is our core power.

So keeping this area strong and keeping awareness and focus here is always of benefit.

Drawing your awareness to your belly space.

You can call this area many different things.

Just starting to feel how your belly rises and falls with each breath.

Focus your awareness on your belly button.

Start to take some breaths into the belly that expand and push your belly button out as far as it can go.

And feel how the exhale just brings you right back.

Deflates like a balloon and leaves you much lighter.

Taking a few breaths like that,

Breathing in,

Filling up into the belly with the belly button expanding as you focus.

Exhaling just feeling the whole belly start to relax.

Taking a few more breaths like this.

And start to move your awareness into what is happening through the belly.

How do you feel in this area of your body?

Is there any area of density?

Or does it feel quite light?

Do you feel bloated or congested?

Do you feel constipated?

Just scanning this area of the bowel and noticing any areas that feel resistant.

Get curious about them.

Breathe into those areas.

Just being aware that the breath is our constant companion.

It cannot help us if we hold it or we force it.

Breath is a healing tool that we have at our disposal but we need to be able to use it and direct it to where it's needed the most.

Starting to gently move your awareness.

Just scan any other areas that may need your attention in the torso area.

Once you're done you can just gently start to move down into the hips,

Into the buttocks,

Into the quads,

The backs of the thighs,

The hamstrings.

Going to the lower part of your core and your lower half.

These strong muscles that stabilize move us through the world and keep us upright,

Uplifted.

They keep us moving forward and sometimes they can even keep us stuck.

Drawing your awareness to the area around your hip griddle,

Feeling into your pelvis.

Noticing any sensations that you may feel even just here.

What does it feel like to lay here?

Can you start to bring awareness to the contact points that your hips are making with the ground?

Noticing what is touching,

What is not.

Draw your awareness into your buttocks.

Just feeling those powerful muscles of the glutes relax.

Sometimes they stay fired without our knowledge,

Like somewhat unconsciously.

And so in this moment just taking time to breathe a few deep breaths of relaxation into your glutes,

Into your buttocks.

Allowing yourself to relax and let go.

Not needing to hold on even in the really deep parts of the muscle.

Just allowing yourself to be completely soft through this area of the body and feeling how that softness then allows and opens up a space for the thighs and the knees to start to relax a little bit more.

To let go a little bit further.

Taking some deep breaths and imagine you're filling your pelvis up with that breath.

So imagine you're breathing all the way from your genitals up your body into the chest.

And then as you exhale,

Allowing the breath to travel all the way down your legs,

Down your shins,

Out through the soles of the feet.

Taking a few breaths like that,

Breathing in and up through the genitals.

Imagine the breath coming in through the opening and slowly moving up through the torso,

Moving into the chest,

To the top of the lungs.

Holding it for a moment and gently release.

Feel the breath wash down your body the same way that it came up,

But this time going even further down the legs,

Down through the soles of the feet.

Just feeling the legs relaxed,

Heavy.

Taking one more deep breath here,

Fill up the whole body,

Allow yourself to just feel that rise,

Feeling that energy drawing up through the genitals.

And gently let it go.

Release it back to the earth through the soles of the feet.

Just taking a moment to scan down into the shins,

Scan into the ankles,

Into the feet and the toes.

Just feeling any tightness,

Any tension.

And in that same breath,

Feeling any places that feel quite light,

That feel nice and free.

And I want you to draw your awareness lastly to your arms.

Starting at the top of the arm and just starting to work your way down from your upper arms.

Realizing how you feel through the elbows,

Through that joint,

Allowing yourself to relax even further into that area.

Gently draw your awareness down your forearms.

Forearms are heavy.

Moving the awareness into the wrists.

Letting them flop,

Open,

Out,

Down,

Whatever position they find themselves in,

Just allowing them to be as heavy and relaxed as possible.

Move your awareness into your fingers.

Starting with your pinky finger,

Move from the pinky finger of the left hand,

Noticing every sensation through that finger.

Your full awareness is only drawn to that finger.

Notice the nail,

Anything that the finger is making contact with.

Start to draw your awareness over to the next finger,

The finger next to the pinky.

Noticing any sensations through this side.

Drawing your awareness to your middle finger.

Again if you've had any injuries or any sprains or anything that's happened to your fingers,

Just checking in,

Noticing those fingers that may have been injured.

Noticing any areas that may still be holding any residual pain.

Shifting your awareness to your index finger.

Just noticing as you shift to the thumb,

Start to draw awareness to your whole left side,

To your whole left hand.

Feeling the fingers,

Feeling the palms pressing against whatever they are touching.

Feeling your arm relaxed and heavy at your side.

Starting to feel the shoulder relaxed on the surface beneath you.

Feeling to the left side of your face,

Your left ear.

Moving down into your chest,

The side of your chest that the heart sits predominantly on.

Feeling down the left side of the body,

Noticing if you can find any pulsing sensations.

Scanning down into the torso,

Into the hips.

Just feeling your awareness move down the left leg through the left thigh,

Into the left knee.

Moving into your calf,

Your ankle,

Your foot.

All the way to your left pinky toe.

Bringing your awareness to your toe,

Whatever it may be touching or making contact with.

Draw the awareness to the second toe from the pinky.

How does it feel at the top?

What sensations can you feel?

Moving to the middle toe.

And then just feeling into that index toe.

And finally allowing your awareness to shift to the big toe.

Feeling the full foot,

Feeling the full left side of the body.

Just taking a moment,

We start to shift our awareness over to the right hand side.

This time moving from the midline out,

So drawing your awareness to your right thumb.

Feeling through the knuckle,

Through that mound of flesh at the base of the palm.

Moving into your index finger,

Your middle finger,

Your fourth finger.

Moving to your pinky finger,

Just feeling the sensations beneath that right hand.

Starting to take the journey up the arm all the way to the shoulder joint.

Feeling the shoulder and the contact that the right side of the body makes.

Noticing any sensations through this side and how it feels different from the other side.

Bring your awareness into the right side of the face,

Allowing the right eye to just sink back into its socket.

Letting the right side of the mouth just relax.

Maybe turning the corner of your mouth up into a smile.

Let that sense of relaxation just transcend down your body into the chest.

Relaxing down the torso into the core,

Into the hips.

Relax the buttocks.

Just feeling that move down into the right thigh,

The right knee.

Moving down your right shin into your ankle.

Then again start to draw your awareness down the foot until you get to your right pinky toe.

So just focusing your awareness on whatever is contacting the toe,

However it's feeling in the joint.

Moving over to the fourth toe.

Moving and drawing your awareness to your third toe,

Your middle toe.

Shift over one toe and feel into the nail,

Feel into that joint,

That bend of the foot.

Take it all the way over to your big toe.

Feel into your toenail,

See if you can visualize the toes on your foot,

Your full awareness on that region of your body.

Your full awareness on the right side of your body.

Draw your awareness to both sides of your body simultaneously.

And just in your mind I want you to start to draw a figure eight or an infinity sign.

So a figure eight on its side.

An infinity sign,

Just imagining it,

Keeping the eyes closed and drawing it in your mind.

Really seeing the spiral moving up and down,

Moving round and round in that figure eight.

See it go from side to side,

See it go down toward the right hand side and loop around and travel up toward the left and then loop around again.

And just see that loop moving from side to side and see it just being engraved into your memory.

Balancing the two sides of your body,

Balancing the two sides of your brain.

Just drawing your full awareness to the sensation that you feel in this moment in your whole body.

Noticing any emotions that are present.

Any body feelings that are asking for your attention.

Just take a moment and breathe into these spaces.

Get curious about these spaces.

Fully aware,

Fully present.

Keeping yourself conscious,

Keeping yourself aware.

I hope you've enjoyed this meditation.

Just taking your time however you would like to exit.

Maybe starting to just gently blink the eyes open and closed for about 30 seconds or so.

Just gently letting the light in and then closing it out.

Starting to move the body and take a nice full body stretch after staying still for so long.

Just taking some time to stretch out,

Lengthen out,

Feel that length into the sides of the body,

That extension through the back of the body.

Feel how your breath moves in this shape.

Maybe rolling yourself onto your side into a fetal position or you can just draw your head down to your knees if you're sitting upright.

Opening yourself over in half,

Just doing something restorative,

Coming into yourself and taking a few deep breaths,

Feeling the belly moving against the thighs wherever you are at.

Gently starting to draw yourself back to physical presence and awareness.

Lying the eyes completely,

Honoring yourself for taking this time for your health and your well-being.

Thank you for joining me,

For sharing your energy and your space with me.

I hope you have a beautiful rest of your day.

I'll see you on the other side.

Namaste.

Reviews

Grounding, relaxing body scan. A deep experience of melting into nothingness...
Thank you very much for sharing, Tarin! ✨💞
Rapha ☯️🙏🏼

🙏Thank you! This is a wonderful meditation! Your calm voice is very helpful!☮️❤️💐