Body Scan Delight

This is a deeply rejuvenating and relaxing guide to calm the mind and body. Kathryn leads you through a body scan, incorporating positive affirmations and a soothing soundscape with binaural beats, to help you harness an undisturbed state of mind. Allow this practice to lead you to the discovery of inner peace and self-love.

Transcript

Welcome.

Let's begin by finding a comfortable position.

Close your eyes and prepare to relax.

Any outside noise will only help you to become more focused and relaxed.

Remember,

This is your time,

Just for you.

Start by breathing in.

And while breathing out,

Tell yourself to relax.

Relax.

Give all of your awareness to the very top of your head.

Become aware of your scalp.

Feel a warmth and a pulsation in this area.

Now relax your scalp and let it go.

Let this feeling of relaxation move down to your forehead.

Smooth out any lines.

Relax the skin and the muscles under the skin on your forehead.

Let it go.

Now become aware of your eyebrows and the eyelids and all the tiny muscles that surround your eyes.

Relax these muscles and let them go.

Become aware of your nose and sinus area.

Relax the nose inside and out.

Now move down to your cheeks and feel a warmth in your cheeks.

As your entire face starts to relax.

Relax your ears inside and out.

Move down the face to your mouth,

Tongue and jaw.

Now release your jaw and let it drop open.

Those muscles are letting go and relaxing deeply.

Moving your awareness down further to your neck.

Relax all the muscles in the front and the back of the neck.

Go within to relax your entire throat and vocal cords.

Relax,

Let them go.

Your entire head is now in a deep state of relaxation.

Feel this relaxation beginning to move down your body like a wave.

Release stress from your shoulder muscles.

Imagine massaging away any tension and releasing it like a wrung out sponge.

Your shoulders have become lighter,

Softer,

Warmer and loose.

Just like they're supposed to be.

Move your awareness down to your arms.

Relax the upper arms.

Now the elbow and lower arms.

Relax your hands and fingers,

They feel heavy and thick.

Become aware of a tingling sensation in the palms of your hands.

Feel this relaxation start to move down your body like a wave.

Now take a deep cleansing breath to relax your chest and all the muscles and organs within your chest.

Visualize your heart and lungs relaxed and performing efficiently.

Let's move to the stomach and relax your stomach and all your internal organs so they're able to function in perfect harmony.

Become aware of your spine.

Visualize and relax each connecting vertebrae of the spine.

Start at the top,

Feel the space between each bone as it begins to relax.

Move further,

Relax the nerves and the muscles that surround your backbone.

Your spine now feels lighter and open for energy to flow freely.

Move down to your legs and in particular the large thigh muscles.

Your thighs are now so deeply relaxed.

You may become aware of a vibration from the bones within your thighs.

Now move down to your knees.

All the ligaments and muscles that surround the knees are relaxed,

Flexible,

Strong and youthful.

Now relax the calf muscles.

And now down to your ankles.

And allow this feeling to continue to your feet and your toes.

Become aware of the soles of your feet.

You are now so relaxed,

You feel a slight tingling from the bottom of your foot.

Now feel as if your feet are no longer a part of your body.

Let them drift away.

Allow this feeling to travel up to your ankles,

Calves,

Knees and thighs as you just let them go.

This feeling travels up to your arms.

As you let them just drift away and feel as if they are no longer a part of your body.

You feel light and edgeless.

Your physical body is now in its natural state of relaxation.

Take a deep breath while becoming aware of your emotions.

Allow your emotions to become calm.

Emotions are just energy in motion.

So let them flow freely.

Become less reactive and more responsive to others.

As your emotional body becomes calmer.

Relax and feel positive energy flowing through you.

Manage and make friends with all of your emotions.

Become aware of the happiness,

Gratefulness and calmness that exists within you.

Place yourself in a scene from nature.

Let's make it a beach with a soft rolling rhythmic surf.

The sand is very warm.

And a beautiful natural color.

Use all of your five inner senses to experience this tropical scene.

Smell the aromas in the balmy breeze.

And see the green palm trees swaying gently.

And the blue of the ocean.

And the sky.

And the white seagulls flapping overhead.

Feel the gritty sand between your toes.

And the heat of the sun enveloping you with the warm wind.

Taste the salty ocean on your lips or the fruit from a nearby tree.

Hear the sounds of the ocean and nature all around you.

Become completely immersed in this tropical natural setting.

See yourself as a bright light shimmering on the beach.

Take a few moments to enjoy this place in your own way.

Use your imagination.

And soak up the sun and explore this beautiful beach.

It could be one of your favorite beaches.

Or just a beautiful beach you'd love to go to.

Or the perfect beach your imagination can come up with.

Here is your chance to experience the blue of the ocean and eh intimidate yourself.

There are rebirths and See yourself swimming in the ocean or just floating peacefully out past the waves enjoying this natural beauty all around.

Become one with this beautiful paradise.

Now see yourself jumping into the waves and with every wave that flows over your body feel a magical sensation of cleansing and rejuvenation washing over you.

The salt water has shiny particles of light and energy that restore your balance restoring you to a natural and healthy state on every level.

Stay in this warm tropical water.

It feels so good.

You can return to this scene anytime you need to feel calm and centered.

Walking along the sand,

Away from the ocean now,

You see a path.

Take that path with your back to the beach.

Let's see where it takes you.

As you walk along,

Notice it opens up to a meadow and this meadow leads to a crystal clear lake.

See yourself walking to the edge of the motionless crystal clear water.

It's like a mirror.

Now look into the lake to see your own relaxed glowing reflection looking back at you and say to your image,

I am happy and healthy.

I am confident and courageous.

I am enthusiastic and decisive.

I am safe and trusting.

I am honest,

Loving and peaceful.

I will now count from 1 to 10.

And at reaching 10,

You'll open your eyes feeling refreshed and revitalized.

10,

9,

8,

Becoming more aware.

7,

6,

5,

4,

Further up,

3,

2,

1.

When you're ready,

You can gently open your eyes,

Return to the room,

Carry this peace with you through the day and as far into the week as you can.

Namaste.

Reviews

Love this body scan! I usually fall asleep well before the end.

Absolutely wonderful

Dear darling Kathryn thank you so much for sharing your precious bodyscan iambic so grateful for your loving voice and presence of love ❤️
Sometimes in sleepless nights 🌙 I listen to your meditations and I feel surrounded by your loving radiance

Kathryn, another lovely session - thank you again 💜

Very good, especially liked the walk-through down the spine.

Really relaxing. Love your voice and word choices

Really was delightful! And relaxing. Thanks 🙏🏻

After a very busy week. This was a a beautiful and restorative way to start my day. I now feel relaxed and ready for whatever life throws at me today. Thankyou.

Amazing meditation practice. Feeling totally rested and rejuvenated. Thank You 🙏🏻💝

Loved all of this!

Thank u for this beautiful meditation

Well-paced, calming and effective

Really well-paced and effective body scan and visualization relaxation meditation- xo!

So lovely! Thank you

Amazing thank you..

-20 here, so it felt like a day in Mexico 🙏🏻

Relaxing. Great affirmations!

Beautiful gentle body scan and meditation. Perfectly timed. I felt very calm and relaxed. The visualisation was really lovely. I’m so filled with anxiety at the moment that scary thoughts kept jumping into my head, but I managed to bring myself back to the places you described.

I found the sound levels and timing absolutely perfect. I noticed another comment that said the balance between your voice and the music wasn’t so great. I don’t use headphones to listen and perhaps this is the difference because, for me, it was absolutely fine.

I will bookmark this and definitely do it again.
Thank you 🙏