Welcome to Bliss Body Scan Meditation.
Find a comfortable place to sit or lie down making sure that you keep your awareness focused so not to fall asleep.
Allow yourself to settle in and start by taking a really deep breath in and a long slow deep breath out.
A long slow deep breath out.
Feeling more relaxed.
Bring your attention now down to your feet.
Feeling into the sole of the foot.
Into each and every toe.
Over the top of the foot and into the heel.
Feeling into any sensations.
You might find that it's tingling,
Throbbing.
There might be some twitching where the muscles are starting to relax.
And as we breathe deeply,
Being fully aware and present on the feet.
Allowing any sensations just to be as they are.
Really focus on relaxing the feet.
Relaxing the body.
Now we're making our way up through the legs and into the knee and into the thigh.
Feeling if we're holding any of the muscles tight.
Feeling into the sensations.
Don't worry if you can't feel any sensations.
Bring in your focus just down onto the legs.
Feeling any contact with the chair or the floor.
And as you breathe in slowly and breathe out slowly.
Allowing the legs to soften.
To relax and release any tension.
Making our way now up into our hips and our pelvis.
Feeling the buttocks on the floor or the chair.
Allowing the body to open as we relax.
Breathing into any sensations in the hip area.
Anything we might be holding onto.
And on the exhale,
Release and rest.
Feeling our back lying down on the floor or upright on a chair.
We've got any aches,
Any pains,
Any areas of tension,
Tightness.
Can you feel into any sensations of tingling?
Just allowing everything to be as it is in this moment.
Breathing in and breathing out.
Feeling the breath as it rises in the belly.
Allowing space to be created.
And releasing any tension on the exhale as we can feel the belly fall and rise on each and every breath.
Breathing in fully,
Allowing all the organs to be soothed by the breath.
Into the chest.
And every breath we take in,
Filling the chest,
Opening,
Space being created in between the rib cage.
Allowing any sensations that you feel to be in the present moment.
No need for changing them.
Just breathing into that space.
Feeling now into the top of the shoulders.
Are they up to the ears?
Or placed down into the back?
You might feel any tension,
Knots,
A build up of stress.
As we breathe in,
Feel the chest and as we breathe out,
Focus all our attention on the shoulders and relaxing them down.
Breathing in and feeling into that space.
We're travelling down from the shoulders into the arms,
The elbows through now into the wrists,
Palm and right down into the fingertips.
Feeling into those sensations.
Are the arms hot or cold?
Tingling,
Throbbing,
Pulsing even.
And sometimes our arms twitch.
We're allowing everything to be eased.
Breathing in and breathing out.
Feeling now into the throat.
Feel the air from the nose or the mouth travelling through the throat into the neck.
Allowing it to be clear.
Finally into the jaw where we can hold and store our attention.
Leaving a small gap in between the teeth.
Feeling into any sensations across the face,
Across our cheeks and our foreheads.
And gently relaxing on each and every exhale.
Allow all the muscles to soften as we breathe in and as we breathe out.
And we come to the top of the head to the very tip of the scalp.
Seeing if you can feel into any sensations.
Just lightly across the hairline,
All the way over the top of your head and down to the back of your neck.
Breathing in and breathing out.
Allowing the whole body to feel rested,
To feel at ease.
All the muscles have been released from any tension and stress you might have been holding through the day.
A final deep breath in and a final deep breath out.
And as we start to come back into the room,
Wriggling our fingers and our toes.
And when you're ready,
Open your eyes.
Well done.
You've completed Bliss Body Scan Meditation.
