Hey,
It's Cyrus.
Welcome to this Power Body Scan to get you feeling present,
Grounded,
And alert.
For this session,
We're going to start at a medium pace and then ramp up to a pretty quick pace,
So get ready for the challenge.
Recent scientific studies have shown that body scan meditations in this range of time will create significant increases in focus,
Working memory,
Boosts in positive mood,
And reductions in anxiety when done daily for two months.
The details of the study are in the description,
And let's get into it.
So go ahead and sit upright in a chair with your back supported,
Your spine straight,
Your hands in your lap,
And your feet on the floor.
You can do this one eyes open on a spot in front of you to cultivate maximum alertness or eyes closed if you have a preference for that.
Start off by taking a really deep strong breath in through the nose,
Filling up your whole body with the breath,
And holding the breath at the top.
And as you hold,
Feel the buzzing in your body.
And now let it out powerfully through the mouth.
One more really deep breath like that,
Breathing and filling up the entire body down to the toes,
Holding the breath calm and strong,
Feeling the vibrations head to toe,
And slowly letting it go out through the mouth.
And now make any final physical adjustment in the next moment and settle into stillness,
Committing to physical stillness in your mind now,
Other than your eyes blinking and your chest and stomach rising and falling with the breath.
And now bringing your attention like a spotlight to the center of your chest,
Dropping that spotlight down to your upper abdomen,
Moving to your belly button area,
Down into your lower belly,
Your pelvic floor,
Your hips,
Your knees,
Your ankles,
The soles of your feet,
And the tips of your toes.
And now from this point onward,
We're going to pick up the pace,
Drop thoughts whenever they arise,
Stay attentive to detail and move your attention calmly and instinctively,
Like a smooth,
Fluid spotlight of attention.
Make it your goal to stay calmly in the rhythm of focus and get back into the rhythm if you drift,
Even for a moment,
Bringing your attention to your big toes,
Your second toes,
Third toes,
Fourth toes,
Little toes,
The balls of your feet,
The arches of your feet,
Your heels,
Your ankles,
Your calf muscles,
Your knees,
Your hips,
Your ankles,
Your knees,
Your hips,
Your calf muscles,
Your shins,
Your knees,
Your quads on the top of your thighs,
Your hamstrings on the bottom of your thighs,
Your glutes,
Your lower back,
Your middle back,
Your upper back,
The right side of your abdomen,
The left side of your abdomen,
The right side of your chest,
The left side of your chest,
Your collarbone,
Your shoulders,
Dropping thoughts,
Relying on your instincts smoothly,
Moving to your biceps,
Your triceps,
Your elbows,
The inside of your forearms,
The outside of your forearms,
Your wrists,
The palms of your hands,
The backs of your hands,
Your thumbs,
Index fingers,
Middle fingers,
Ring fingers,
Pinky fingers,
Moving smoothly to your collarbone,
The front of your neck,
The back of your neck,
The back of your head,
The top of your head,
Your forehead,
Your eyebrows,
Your temples,
Your eyes,
Staying smooth and attentive to detail,
Moving to the bridge of your nose,
Your right nostril,
Your left nostril,
Your right ear,
Your left ear,
Your upper lip,
Your bottom lip,
Both lips,
The tip of your tongue,
The top of your tongue,
The bottom of your tongue,
The root of your tongue,
Your jaw,
And now allowing your face to relax,
The tongue to drop to the floor of the mouth,
And the jaw to release any tension,
Allowing the neck and shoulders to soften,
And the relaxation waving down the front of the body with the breath as the chest and stomach softens,
Allowing the back to release any tension into the support,
The arms and hands to release and relax any holding,
The pelvic floor to drop into the support,
And allowing the legs and feet to soften and unclench any tension,
Staying relaxed and alert in your mind as you allow that spotlight to expand and cover the entire body,
Starting to feel the head,
Neck,
Shoulders,
Arms,
Hands,
Torso,
Legs,
And feet to be lit up by your conscious attention.
Keep your attention with the body head to toe and allow it to flow with the breath as it comes to you at its own pace.
Drop thoughts that arise instantaneously and stay with the energy and sensations of vibrations that you feel head to toe as you flow with the breath.
Keep your attention with the body head to toe and allow the breath to flow with the breath and balance attention.
Imagine and feel your mind dissolving into your body so that you become your body with 100% of your attention,
Embodying your body and the flow of breath moment to moment,
Letting go of everything except for that.
And now let go of past and future and any sense of time and space and simply aim to decide to stay immersed in the rhythm and flow of body head to toe and breath for a few final moments of dedicated,
Immersed attention,
Not allowing anything to sway you out of this flow as you challenge yourself to surf on this wave of body head to toe and breath.
Excellent.
And now bring your attention to your hands and fingers and notice how you can fluidly stay focused on whatever you choose to easily moving your attention with this grounded flexibility.
And now allowing your eyes to close for a brief visualization and with the eyes closed,
Allowing all the muscles to relax even deeper for the breath to come to you even slower at its own pace.
Take a moment to visualize yourself calm and present with the one moment in front of you,
Fully immersed in the enjoyment of details of the moment in front of you,
Feeling that as you see that rhythm.
Feel yourself letting go of disturbances and distractions internal or external and simply staying in that consistent rhythm of one moment at a time.
And if you choose to translate this presence that you've cultivated into your day,
Just commit to that mental priority of doing one thing at a time in order to transfer that presence and awareness that you've cultivated smoothly into your day.
And when you feel ready,
Allow the eyes to open,
Move slowly and intuitively at your own pace and give yourself permission to warm up slowly and to find your way into that natural rhythm of presence in a way that feels good to you.
If you enjoyed this,
Remember to practice this regularly to get the most benefits out of it.
And please share this track with whoever you think might benefit from it.
Feel free to leave a like,
Comment to make a donation to ask a question,
And I hope you have an amazing day.
