Hello,
My name is John Vargo.
I will be guiding you through a body scan meditation today.
So let's begin with our eyes closed.
Just take notice of where you are at at this moment,
Letting go of anything that's troubling you or bothering you at this moment,
Knowing this is exactly where you're supposed to be.
The purpose of this body scan meditation is to help cultivate a better understanding of your body's awareness.
Know that your body can be a safe refuge in times of stress or uneasiness.
Let's bring our attention to our heart center.
Let's set an intention for today's practice.
And keeping our attention at heart center,
Let's take a few deeper than normal breaths.
Let ourselves relax just a little bit more.
And now moving that attention,
That awareness all the way down to the toes in your left foot.
Focusing each toe individually as you move through them.
And from your left toes,
Move to the sole of your left foot.
Your left heel,
Top of your foot.
And now moving that awareness from your left foot to your left ankle,
Circling your ankle the sides,
The back,
Top.
And now moving up from your left ankle to your calf.
If you're laying down,
Maybe you feel it laying against the ground or your bed.
From your calf,
Move it around to your shin.
From your shin,
Moving to your left knee,
The sides,
The back,
The top.
And now from your left knee to your thigh,
Try to imagine moving from the inside of your thigh outwards,
Bone and muscle and skin.
Perhaps you notice where you're making contact,
Where you're sitting,
Or the clothes against your skin.
And if your mind is wandered away during this meditation,
That's okay.
No judgment.
Just simply come back to where we are in the body.
This is a practice.
Now moving from your left thigh,
Take that attention all the way over through your hips and down to the toes in your right foot.
Moving that awareness to each toe individually.
Now moving that awareness from the toes in your foot to the sole of your right foot,
To your heel,
To the top of your right foot.
And now moving from your right foot to your right ankle,
Bringing that awareness all the way around it,
Moving through the sides and back,
Top.
Now up to your right calf,
To your right shin.
Now moving to your right knee,
Behind your knee,
To the top of your knee.
Moving that awareness to your right thigh.
And from your right thigh,
Bring that awareness to your buttocks,
If they're sitting or where they're making contact,
Where you're laying,
Through your hips,
Through your pelvic bowl.
And now bringing that awareness to the bottom of your spine and moving it all the way up each vertebra at a time.
And to visualize letting them fall one by one,
Becoming more settled in your space.
As you reach the top of your spine,
We simply bring that awareness to both sides of our back and bring it down.
And then moving from your back around to your abdomen.
You may notice your breath here rise and fall of your stomach.
You may notice you're hungry or full.
And from your abdomen,
Move upwards,
Your chest,
Our ribs expanding with each breath we take.
Our lungs,
Our heart.
You may even feel your heart beating in your chest.
And now moving that awareness from your heart,
You bring it up into your shoulders,
Letting them fall just a little bit more.
Now from your shoulders,
Bring that awareness down to the fingers in your left hand.
From your fingers to the palm of your left hand to the top of your left hand.
To your left wrist.
To your forearm.
To the muscles in your upper arm,
Bicep and tricep.
And now to the top of your arm through your shoulders.
And now bringing that awareness all the way down to the fingers in your right hand.
You're bringing that awareness through each one of your fingers.
Now from your fingers to the palm of your right hand to the top of your hand,
Your wrist,
Your right forearm,
Your right elbow,
Sides and back,
Top.
Again,
To the muscles in your upper arm,
Letting them fall,
Letting them relax.
And from your upper arm,
Moving through your shoulders,
Letting them fall just a little more.
And from your shoulders to the back of your neck,
Bringing that awareness through your neck and throat to the back of your head.
If you're lying down,
You may feel your head resting on a soft pillow.
And from the back of your head to the top of your head,
Moving through the top of your head to your forehead,
Letting those muscles relax to your cheeks,
Letting them fall,
Letting your jaw relax,
Let that fall.
Let your tongue fall,
Resting the eyes in your head.
To your ears,
The nose,
Your lips and chin.
And now moving that awareness from your face and all the way back down to our heart center.
Let us take a few moments of silence here,
Just allowing ourselves to be.
And now repeating to yourself the following four statements.
Joyful,
Energetic body.
Joyful,
Energetic body.
Loving and compassionate heart.
Loving and compassionate heart.
Reflective and alert mind.
Reflective and alert mind.
And lightness of being.
Lightness of being.
And lightness of being.
And lightness of being.
Thank you for joining me today.
Please enjoy your night,
Your day,
Wherever you are.
Thank you.
