Hey,
It's Cyrus.
Welcome to this fast to slow body scan meditation.
If you're thinking fast or moving fast and you want to rapidly unwind and get into a relaxed alert state,
This is the perfect session for you.
You can use this to unwind before sleep,
To refresh and reset in the middle of the day,
To get into a calm,
Focused state of mind before doing some work,
Or just to slow down and chill out if you're moving too fast.
Start off by getting into a comfortable position,
Sitting upright or laying down with your eyes on a spot in front of you or eyes closed,
Whatever your preference is.
Finding that position now,
Taking a deep,
Slow breath in through the nose,
Filling up the entire body with the breath,
Releasing slowly out through the mouth.
Just two more like that,
Breathing super slowly,
Deeply in through the nose,
Filling up the entire body and tracking the flow of breath as it goes in.
And now as it releases out through the mouth.
Last one,
Deepest one,
Breathe super deep in through the nose,
Fill up the entire body and slowly release,
Relaxing the muscles on the way out and committing to a final physical position,
Committing to stillness consistently in your mind now.
And we'll start in a fairly fast and efficient rhythm shift into a medium one,
And then end up in a slow rhythm.
Start to move your spotlight of attention,
Calmly and instinctively dropping thoughts and staying in a rhythm consistently start by bringing your spotlight of attention now to your tongue and the sensations of your tongue,
Moving to your lips,
Your jaw,
The front of your neck,
Your shoulders,
Your elbows,
Your wrists,
The palms of your hands,
Your thumbs,
Your index fingers,
Your middle fingers,
Your ring fingers,
Your ring fingers,
Your pinky fingers,
Moving back up towards your collarbone,
The right side of your chest,
Left side of your chest,
Your upper belly,
Your middle belly,
Your lower belly,
Your hips,
Your knees,
Your ankles,
The soles of your feet,
Your big toes,
Your second toes,
Third toes,
Fourth toes,
Little toes.
Take a deep,
Slow breath in through the nose.
Fill up your entire body and release slowly out through the mouth,
Allowing yourself to slow down even five or 10% internally and allowing the muscles to relax a little bit deeper,
Allowing yourself to release thoughts a little bit more and shifting into a medium pace.
Now bringing the attention to the soles of the feet,
The soles of the feet,
Moving to your calf muscles,
Your shins,
Your hamstrings on the back of your thighs,
Your quad muscles on the front of your thighs,
Your lower back,
Your middle back,
Your upper back,
Your biceps,
Your triceps,
The inside of your forearms,
The outside of your forearms.
And now taking a very easy,
Deep,
Slow breath in through the nose and super slowly releasing,
Moving into a slow rhythm.
Now,
Letting go of the past and future,
Letting go of thoughts and immersing your detailed full attention into each spot that we place the spotlight of attention on,
Moving to your hands and fingers,
Feeling your entire arms and hands at the same time.
Now,
Allowing them to relax and release,
Moving the attention to the neck and shoulders,
Feeling the sensations in detail,
And then,
To the neck and shoulders,
Feeling the sensations in detail,
And allowing the neck and shoulders to soften and drop,
Keeping the mind awake as you move your attention to your entire head and face and releasing any tension in the face,
Allowing the muscles around the eyes to soften,
The tongue to drop to the floor of the mouth and the jaw to release and relax,
Moving the attention down into the chest area,
Being deeply attentive to the energy in the heart center with the breath,
Dropping down into the stomach,
Centering all of your attention on the sensations of energy in the stomach and belly area,
Dropping the attention down into the pelvic floor,
Allowing the pelvic floor to drop into the support,
The stomach to soften,
And the chest to open with the breath.
Move the attention to the entire back,
Feeling all the muscles of the back,
And allow the back to soften and relax,
And now letting go of thoughts,
Drop the attention down into the legs and feet.
Dissolve your entire mind into the legs and feet,
Become the details of the legs and feet with your attention so completely that there's no room for thoughts,
Just immersing as close to 100% of your attention in the legs and feet now,
And allowing them to relax and release.
Now allow an effortless deep breath to wash through the entire body like a wave,
And expand your spotlight of attention to cover the entire body head to toe,
Feeling it open,
Relaxed,
And the energy conversing smoothly and freely across the entire terrain of the body.
Keep dropping thoughts and dedicate your entire attention to the slow waves of subtle energy moving up and down the body with the breath.
Allow yourself to surrender and relax into the pleasant flow of that subtle energy with the breath head to toe for another few completely immersed moments.
And if they're not already,
Allow your eyes to close briefly,
And begin to visualize and feel yourself translating this state of slow,
Calm,
Relaxed,
And alert presence into the rest of your day.
Or if you wish to sleep after this,
Simply visualize yourself feeling that relaxed and energized state upon waking.
Either way,
Seeing and feeling that now as if it's already a reality.
When you feel ready,
Allow your eyes to open and come back slowly and deliberately at your own pace,
Aiming to retain this relaxed and focused presence moment to moment into the rest of your day or into your sleep,
Whatever you choose to do.
Be sure to come back to this practice regularly for the most benefits.
Please share this track with anyone you think it might help,
And feel free to leave a like,
A comment,
To make a donation,
To ask a question,
And I hope you have an amazing day.
