A Relaxing Journey Through The Body

Make yourself really comfortable & join me for a 25 minute grounding & deeply relaxing body scan. You can do this meditation to pause & refill in the afternoon or as you wind down before you go to bed. Or simply listen to it whenever you need a moment of rest & reset.

Transcript

Welcome.

Let's get started right away.

For this meditation I invite you to lie down or sit in a reclined supported position.

Put something soft underneath your head and if you're lying down you might also want to put something under your knees so you're not laying completely flat.

Also cuddle up with a blanket or put an extra shirt on because we're gonna relax and when we do that the body temperature usually lowers a little bit so you want to be warm for this.

So take your time,

Pause this recording if you need to get any props that you need and to feather your nest properly.

And when you have let's sink down into this comfortable place of rest and if they haven't already gently just let your eyes drift closed or lower them to a soft gaze.

Some days it's actually harder to close the eyes completely or we might find that it requires more effort to do that.

Then you can just leave them a little bit open and you might just find that after a while they drift to the close just by themselves.

And just spend a moment here arriving in this moment.

Feeling your body,

Breathing,

Feel your aliveness.

Notice how the breath moves your body and notice where in your body that you feel the breath the most right now.

If possible breathe in and out through your nose just giving the air a slightly longer path to travel.

Also in the nostrils we have this smart little filter system that purifies the air at least a little bit.

We're gonna do a body scan today.

I will mention body parts and all you need to do is to just feel into them and allow them to relax without forcing anything,

Just allowing.

But let's start with just taking a few conscious breaths without forcing or creating tension.

Just allow your inhale to become a little bit longer,

A little bit deeper for every breath.

And see if you can make your exhale a little bit slower,

A little bit softer.

And notice if you can feel that subtle tiny gap between the inhale and the exhale,

Between the exhale and the inhale.

And maybe you can make that just a little bit longer too.

And you can let go on the focus of your breath and bring your attention to the top of your head.

And as we scan through the body,

If you come across anywhere where you feel congested or experience pain or discomfort,

Just breathe some softness into that part of your body allowing it to relax ever so little.

So starting at the top of your head,

At the crown,

Moving down to our forehead,

Eyebrows,

Eyelids and temples.

And just let them relax.

Move your attention to the back of your head,

Both your ears,

Your cheeks,

Your nose,

Your lips.

Allow them to soften and to relax.

Your chin,

Your tongue,

Your neck and your throat.

Let your whole head relax.

Your strong neck that's holding your head up every day.

Your throat,

Your vocal cords,

Every part of the inside of your throat.

Allow it to soften and rest.

Your shoulders,

Notice where your shoulders are right now.

Perhaps you can just,

By the softness of your breath,

Allow them to sink down,

To rest,

To relax.

Your shoulder blades becoming softer,

Collarbones,

Your right upper arm,

Armpits,

Right elbow,

Forearm,

Wrist,

Back of the hand,

The palm of your right hand,

Your thumb,

Second finger,

Third finger,

Fourth finger and your right little pinky finger.

Feel the space between your fingers.

Even if they're touching each other,

There is always space in between.

And allow your whole right arm to rest,

To relax.

Move your attention up through your arm,

Over to your left shoulder,

Left armpit,

Upper arm,

Left elbow,

Forearm,

Wrist,

Back of the hand,

Palm of the hand,

Your left thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger.

Feel the space between the fingers on your left hand,

Reminding yourself that there is always space.

Move your attention back up through your left arm,

To the center of your chest,

Your chest bone,

Moving down to that place where the ribcage meets and down through the abdomen,

Allowing it to become soft,

To relax and to rest.

Through your sacrum,

Your right hip,

Buttock,

Right thigh,

Knee,

Back of the knee and your kneecap.

Allowing them to relax through your lower leg.

All the muscles in your lower leg,

Give them permission to soften.

Your right ankle,

Heel,

Top of the foot,

On the bottom,

The sole of your right foot.

Feel the toes on your right foot,

First toe,

Big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

The space around your toes and the space between the toes and your right foot.

You know we're actually mostly made up of space.

Hold your whole right side of your body,

In present awareness,

Allowing it to relax.

Now move your attention to your left side,

Your left buttock,

Hip,

Left thigh,

Knee,

Back of your knee,

Kneecap,

Your left lower leg,

All the muscles,

Giving them permission to take a break,

To relax.

Your left ankle,

Heel,

Top of the foot and the sole of your left foot.

All your toes,

Your big toe,

Second toe,

Third toe,

Fourth toe,

Fifth little pinky toe on your left foot.

Feel the space around your toes,

Feel the space between the toes.

Feel your whole left side of the body held by your present awareness.

Now move your attention up through your left leg to the base of your spine and up through the back of your body,

Through your lower back.

Let it become just a little bit softer in your mid-back,

In the back of your rib cage.

Your shoulder blades,

Once again,

Allowing them to soften.

Feel the sides of your chest,

The sides of your waist,

Both sides.

You're sledding your upper body,

The sides of your upper,

The sides of your upper body soften.

And let's move back up to the top of the head.

And at your own pace,

Move through your body.

Let your breath lead the way.

Determine the pace that you move.

Go gently through your body,

From the top of your head to the bottom of your feet.

And if you come across anywhere that's calling for attention,

Where you feel constricted or maybe experience some pain or discomfort,

Just pause at that place in your body.

Just take a few soothing,

Softening breaths into that part,

Allowing it to relax just a little bit.

And when you arrive at the soles of your feet,

Just gently turn your direction and move back up through your body to the top of your head.

And if you notice that you've drifted away and that you're no longer scanning through the body,

That you're thinking about something else or maybe there is a noise somewhere that calls for your attention,

Just gently bring your attention back and keep scanning through your body where you remember that you last were.

And we're just going to do this for a couple of minutes,

Gently traveling through our own being.

Let's begin.

And no matter where you are right now in the journey through your body,

Make your way back to where we started,

The top of your head.

Now let's take one deep breath together,

In through the nose and out through the nose.

And let's take one more deep,

Soothing breath in,

Long,

Slow breath out.

You can start moving your fingers,

Wiggle your toes,

Maybe roll the shoulders a little bit and stretch anything that's calling for some stretching.

And when you feel ready,

Just gently blink your eyes open and come back.

Thank you so much for practicing with me today,

Taking time to relax,

To soften,

To rest,

Showing up for yourself.

That is one of the most loving things that we can do.

Keep practicing,

Keep meditating and I hope to see you soon again.

Bye.

Reviews

Amazing, 🤩 thanks so much! I feel sooo refreshed now!

So wonderful!
I enjoyed your way of speaking and your accompaniment. It really seemed as if you were sitting next to me and choose the words intuitively.
That gave me a great feeling of being safe.
So thank you for this so soothing experience.

Absolutely glorious, thank you

Journeying background music, easy, gentle voice, well paced with space to be
thank you

Wonderfully relaxing, tenderly guided meditation… thank you!

Deeply relaxing and restorative meditation. Thank you for this beautiful practise.

An extra update to my entry because I noticed you had a 'live event' starting right after I'd completed this mediation! I joined you there - for the live session (on 24 Feb 2024) . Your live session was beautiful, and brought ease and purpose to the start of my day. Thank you for that too!

Very helpfull. Please make more.

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