Find Ease In Your Body

Use this meditation to leave your thoughts behind and come into your body to find ease and relaxation quickly and simply.

Transcript

Welcome to this calm your mind,

Open your heart meditation.

I'm Victoria and today we'll be doing a simple body scan.

So we'll begin by just finding a comfortable place to sit,

Noticing how your body feels,

Adjusting,

Moving in any way you need to become more comfortable,

Keeping a tall,

Upright back,

But a posture that allows for restfulness and ease.

Notice now your feet,

Where they make contact with the cushion or the ground.

Just check in with your body in this moment,

Noticing anything you feel strongly,

Perhaps something is aching,

Or maybe you feel a pulsing,

Or maybe you feel something like hunger or fullness,

Or perhaps rather than noticing your physical body,

You notice your emotional body.

Maybe there's a tightness in your chest signaling fear or anxiety or an openness and feeling things of love or compassion.

So as we work through our physical body during this body scan,

Allow yourself the space to just be here now in your body,

Noticing what comes up,

Knowing that your mind may wander,

Knowing that that's all right,

Just allowing it to come back when it does,

And simply being present with an attitude of openness and curiosity about what's happening in your body right now.

And we'll begin our body scan by checking in with the face.

Notice the forehead,

The eyebrows,

And the eyes.

If anything is squished or feels tense,

See if you can allow it to soften.

Looking down now,

Down your cheeks,

Into your jaw,

And your lips,

Just noticing if there's any clenching or tightness here.

And if possible,

With your next out-breath,

Just allow it to soften and feel a little more at ease.

Noticing your neck and your shoulders,

Recognizing that we often feel the weight of the world on our shoulders,

Seeing if there's any tension,

Pressure,

Constriction,

Tightness,

Noticing whatever might be there in your neck or in your shoulders.

And trying to change it,

Not labeling it good or bad,

Just simply recognizing what's going on in this moment.

Taking a breath and,

If possible,

Allowing your shoulders to fall down your back,

Allowing yourself to be a bit more at ease.

Letting your awareness move now down into your heart center,

Your chest,

And your torso,

Seeing your breath in your chest as it rises and falls effortlessly without any conscious thought.

Noticing the breath,

Perhaps,

In your abdomen,

Expanding and contracting,

Seeing if you feel any strong bodily sensations here,

Perhaps digestion or hunger or fullness,

Noticing any emotional sensations,

Joy,

Love,

Worry,

Fear,

Just seeing what comes up for you in this moment,

And allowing anything that might be tense to soften and be at ease.

With your next breath,

Letting your attention float around now to your back,

Scanning your back from top to bottom,

Noticing perhaps heat or coolness,

Noticing any knots,

Any tension,

Maybe any tingling,

Being aware of what's there,

Compassionately,

Non-judgmentally,

If you hear yourself begin to tell a story about what's going on in your back or any other body part,

Just allow your mind to come back to the experience,

What's actually happening instead of the story about it.

With your next breath,

Allow your whole upper body to soften,

Including your arms and your hands,

Paying attention to your hands now,

Noticing where they are in relation to your body,

Noticing the temperature of your hands,

Turning your right hand if it's facing up or turning it to face down,

If it's facing down,

Turning it to face up,

Perhaps switching the position a few times and simply being aware of what you notice in your hand as it's in motion,

Then resting your hand back down,

Noticing any sensations now,

Perhaps do you feel the air touching the palm of your hand?

Are both hands feeling the same sensations?

Is there any tingling?

Are they warm or cold?

Just allowing yourself to really be curious and present with these sensations.

Moving your awareness down now into your hips,

Your glutes and your pelvis,

Noticing where you're making contact with your cushion or chair,

Really feeling in here,

Noticing any pressure,

Noticing any discomfort,

Perhaps noticing any ease you might already feel,

Just staying with any sensations that arise,

Not trying to push them away,

Not trying to hold on to them forever,

But just allowing them to have your attention until they're ready to be released.

Letting your awareness move down now,

Your right leg,

Noticing your thigh and your knee and your lower leg and your right foot and all the way to your right toes.

Simply be aware of any sensations that have arisen.

Perhaps you feel sore,

Perhaps you have an ache or a pulsation,

Whatever's there,

Just see if you can stay with it and notice that these feelings,

These sensations,

They come and they go.

Letting your awareness shift over now to your left leg,

Moving down your left leg in the same way,

Noticing any tingling,

Noticing any pulsing,

Noticing any heat,

Seeing where your attention is pulled,

Moving now down to your left foot and your left toes,

Noticing the temperature of your left toes and noticing the temperature of your right toes,

Getting curious about what's happening in both sides of your body in this moment.

Allowing yourself now to scan your body at your own pace,

Starting with your toes and working your way up all the way to the crown of your head.

And as you move through your body parts,

Just be aware of any sensations that arise,

Noticing if you want to cling on to the sensation,

Noticing if you want to push it away,

And seeing if you can just be present and curious about what comes up and see what happens if you keep your awareness on that sensation.

Noticing your thoughts,

Perhaps your attention has drifted away from your body,

Perhaps your thoughts have drifted away from your body,

Perhaps you've been rehashing the past,

Thinking about something that's already happened,

Or maybe you're rehearsing the future,

Thinking about what you want to happen,

Or just daydreaming,

Imagining something,

Or perhaps judging something.

Our minds are made to do these things,

And what a gift it is that we're capable of taking ourselves out of the present to explore the world of the past and of the future.

But when we practice mindfulness,

Our goal is to come back to the here and the now,

And to really be fully present to the experiences as they arise.

So as we finish our practice,

Just simply notice how you feel in this moment.

If ease and relaxation is there,

Wonderful.

And if it's not,

That's okay.

Just notice what is there for you in this moment,

Understanding that as each moment changes,

Our body sensations change,

Our thoughts change,

Our emotions change,

Everything is in motion.

As you return to your day,

I invite you to take this sense of relaxed alertness that you might have along with you,

Being willing to come back to the body,

Come back to sensation as often as you need throughout the day to be fully present.

We'll end with one sound of the bell.

Reviews

Thank you. I enjoyed your soft, flowing voice. Your message and lesson is wonderful; very relaxing.
I'm enjoying finding you as a new teacher.
Thanks again for giving of yourself.
Lynae xoxo

centering, got myself for a moment of looping thoughts of dashed dreams and sadness

Really enjoyed it. Never been able to keep my focus during a body scan so I never really do these types of meditation but the was so relaxing and put me at ease that I never even thought about it!

Thank you so much, very relaxed.

Really relaxing and calming. Thank you
Glenda Kelly
Menai NSW Australia

Very relaxing and the pace was perfect. Will listen often. Thank you

Very relaxing, thank you 🙏🏻

This was really wonderful❤️ Thank you so much - I will listen to this often!