Goal-Focus Body Scan Meditation

This is a body scan and heart-centered breathing meditation for self-compassion, and also to help the listener to find stillness within themselves. There are also some questions to help clarify a goal or goals.

Transcript

Hi, This is Vincent and this will be a stillness meditation to help you to clarify your goals. So when you're ready, Get yourself into a comfortable position, Preferably sitting with your feet on the floor. Let your spine be erect but relaxed. The goal of this meditation is stillness and reflection. So allow yourself to just be still. Let your eyes close gently and be aware of your breathing. Take a nice deep breath in through your nose, All the way to the bottom of your lungs. And as you breathe out, Just relax. Let your attention go to your feet and toes. Just be aware of them and let them relax. Notice your lower legs, Knees and thighs. Send some compassion and kindness to your hands, Your fingers, Let them be still and relaxed. Pay attention to your back and allow your back to soften. Notice the front of your body, Your belly, Your chest, All the way up to your shoulders. And just let your shoulders relax and down into the rest of your arms. The top of your head and down into your forehead and eyebrows. Let all the muscles around your eyes relax as you become still deeper. Let your face muscles relax and your jaw and your jaw muscles. There's nothing to do here. Once again, Be aware of your breathing. Place your hand on your chest and notice the sensations. Can you feel warmth or perhaps the beating of your heart? I'd like you to be aware of your breathing and just imagine that you can breathe in through the back of your heart and out through the front. So as you breathe in now, Breathe calmness into the back of your heart. Breathe in compassion and kindness. Breathe in peace. Let yourself be still and centered here. Just allow your hand to drop gently back to your lap and go deeper into that sense of stillness. Every breath as you breathe in and out now can help you to be aware of that stillness and allow it to arise within you. Perhaps you can recall a place or a time when you felt this stillness and peace. For me, I remember sitting on a rock by a lake on a warm sunny afternoon just watching the still water and just allowing it to still me. Perhaps you have a place like that. So I'm going to ask you some questions here in this still place. Just let your mind dwell on them for a few seconds and let yourself find answers that mean something to you. What is your goal? What will you be doing when you've achieved this goal? What will it look, Feel and sound like? What is it that pulls you towards this goal? Perhaps you can see now, What is the next step that you need to take? Just allow the answers to come to you in their own time whenever it's right to know. Allow the answers to fully and completely become part of you. Let all parts of you reintegrate to the here and now and be really present again here. Now bring your attention back to your breathing. Breathing in and breathing out. Be aware of the world outside again. Notice the signs in the room or the signs outside. Wiggle your toes and your fingers and when you're ready you can open your eyes and smile. Stretch your hands and arms out in front of you. This is the end of our meditation. Namaste.

Reviews

such a thoughtful and curated meditation. I appreciate the opportunity to prepare the body for visioning in concert with the mind through the body scan.

discerning what to name as a goal is my current point of focus during these types of meditations. I’m teaching myself to think on ways of being instead of thinking on states of having (or not having).

this particular meditation gave me the presence to find answers to each statement much faster than I ever have before. grateful for the opportunity to witness progression in my spiritual attunement, and for this practice showing it to me 😌🙏🏾.

Thank you