Hello,
Dear friend,
And welcome.
This meditation and body scan is designed to help ease tension that may be built up,
Maybe you're living with some chronic tension or pain in your body.
And so my intention for this practice is to bring a greater sense of ease and peace.
So take a few moments to find your way to a comfortable position.
You might find that lying down is comfortable or seated.
And if you are choosing to lay down,
Perhaps sliding a pillow or a folded blanket underneath your knees to ease any tension in your lower back.
And if you're choosing to sit,
Perhaps allowing yourself to rest against a wall and take a few deep breaths.
If it's comfortable for you,
Close your eyes.
Or if you want to keep your eyes open,
Allow your gaze to soften in front of you.
And envision yourself in rest right now.
Bring your awareness to the crown of your head.
Imagine the crown of your head.
And then allow your awareness to travel down from your head to your face and to your neck.
Becoming aware of your shoulders,
Your upper arms,
Lower arms and hands,
Your chest and upper back,
Your torso and waist,
The belly and the lower back,
Your hips,
Upper legs,
Lower legs and feet and envision your whole body as it is now.
And now become aware of the part of your body that you can feel the most right now.
The part of your body of greatest sensation in this moment right now.
And notice if there's a word you would use to describe this part of your body in this moment right now.
Does it feel hard or soft?
Hot or cold?
Open or closed?
Light or dark?
And now shift your attention to a part of your body that you feel the least in this moment.
A part of your body that has very little or maybe even virtually no sensation whatsoever.
Is there a word you would use to describe this part of your body in this moment?
Is it hard or soft?
Hot or cold?
Open or closed?
Light or dark?
Take a couple of deep breaths now and see if these two parts of your body,
One of most sensation,
One of least and perhaps they can have a conversation for a few moments while you take some deep,
Easeful breaths.
And relax.
At this time,
Shift your attention back to the crown of your head.
Right in the center of your brain lives a place from which life-giving nectar travels down your body,
The sweetest stuff on earth.
This nectar has the power to heal your body.
So I invite you to pause with the words heal and peace and notice what colors come to mind that signify a healing,
Peaceful energy.
And envision this color,
This nectar right at the top of your head that trickles down nice and easy like honey into your whole body,
Just gently making its way down to come in and surround all the parts of your body with this healing nectar.
This color making its way from your crown down to your shoulders,
Down your arms and hands.
It trickles down through your chest and upper back,
Your torso to your waist,
The belly and the lower back,
Down to your hips,
Down your legs and into your feet.
This sweet healing nectar just coming in and making its way through every little nook and cranny of your body,
Coating your joints,
Soothing your muscles,
Envisioning your whole body full of this sweetness.
Whatever color comes to mind for you when you think about healing and peaceful energy.
Taking a few more deep breaths.
Be well,
My friend.
