Hello friends and welcome to this guided body scan meditation.
I'm Rachel and I will be your guide today.
This meditation is designed to bring you into a deep state of relaxation,
Allowing your body a quiet space to release tension and stress.
Although this meditation is designed for you to stay alert throughout,
It is also the perfect meditation to guide you into a deep state of relaxation before entering sleep.
It is essential for us to allow our bodies these moments to release,
To let go and allow ourselves just to be and feel fully supported.
This is a time for us to let go of judgment and allow ourselves just to acknowledge any thoughts as they pass as we go through this meditation but there's no need to action them.
This meditation is designed for you to bring awareness to your body but there is no need to control and try and force relaxation.
Forcing relaxation will only create tension and stress within your body.
Find yourself somewhere comfortable to lie or sit where you won't be disturbed.
Grab maybe a blanket or some pillows,
Whatever you feel you need to get comfortable.
Maybe lying on your beds or on your mat or maybe just on the sofa.
Allow your arms to rest by your side,
Your feet gently flopping and allow your eyes to close,
Recognizing that you are fully supported by the ground,
The mats or the bed beneath you.
As we go through this meditation just bring awareness to your breath.
Again not controlling in any way shape or form,
Just acknowledge the breath and feel it within the body.
Feeling your belly rise and fall with every inhale and exhale.
Feeling your chest rise and fall.
Just bring yourself into this space of relaxed stillness,
Peace and calm.
Begin by bringing awareness to your feet and just acknowledging any sensations within the feet,
Whether they are warm or cool.
And if you're expecting nothing that's absolutely fine.
You don't need to try and force anything,
Just experience nothing.
And as you're breathing now draw the breath all the way down to the feet.
Then you can bring the breath back up through the body.
Breathe in and feel the breath traveling down.
Exhale and then allow that stress or tension to release from your body.
Move awareness now up to your shins,
Your calves and take the breath all the way through this area.
Inhaling and exhaling through the shins into the calves.
Just experiencing any sensations within the muscles.
Breathe into this area and allow your body to see if it can relax just a little bit more.
You don't need to hang on to anything.
Now bringing your awareness up to the knees,
Your thighs and your hamstrings.
Take your breath into this area,
Breathing in and out.
Using the exhale to soften and relax.
Just allowing yourself to sink that bit more deeply into relaxation and calm.
Moving your awareness now up to your hips,
Your pelvis and your pubic area.
Allow the breath into this area,
Letting it just swirl,
Move and release the tension that is often held within the hips.
Allowing that to release on your exhale.
Feeling the muscles soften,
Let go,
Release.
Letting go of that area and moving now up to your stomach,
To your belly.
Breathe into this area and as you exhale notice any sensations.
Allow yourself to sink a little more deeply into relaxation,
Knowing that you are safe,
Supported and held.
If any thoughts are crossing your mind just allow them to pass and bring awareness back to your body,
Back to your breathing.
Taking the breath now up into your chest and ribs.
Breathe deeply here,
Feel that area expand and open.
Feeling the chest rise and fall.
With every exhale see if you can allow your body into a state of relaxation,
Just that tiny bit more.
Breathe into the shoulder blades and feel your back sink more deeply into the mat or the surface that you're lying on.
With your next exhale really feel your body release and let go.
Feel your body sinking but yet still feeling supported.
Moving your awareness now up to your neck and your throat,
Breathe in and out through this area,
Relaxing and releasing as you do so.
Then moving this awareness up to your face,
Breathe and allow your jaw to relax,
Your tongue,
Your chin and your brows.
Feeling the face fully soften.
You don't need to hang on to anything,
Just let this area go,
Relax and release.
Now move to the top of your head to the crown and from that area feel that sense of relaxation travel down through the whole of your body.
Bring awareness now to your arms,
To the tips of your fingers,
Your hands.
Noticing if they are clammy,
Warm or cool.
Feel the wrists,
The forearms,
The elbows.
Acknowledging how your body feels.
With the next exhale allow it to release to be just so.
Now feel your body in this fully relaxed state,
A state of stillness,
Of peace and relaxation.
It is during this stillness and relaxation that your body can heal and work as it's meant to.
Release more stresses and worries of the day and allow yourself to be mindful,
Aware and fully present in this moment.
So now just breathe deeply,
Be aware of your whole body and aware of your connection to the earth,
To the universe and beyond.
Breathe deeply and fully,
Feeling connected and still fully supported.
Connect with the beat of your heart,
With the breath within.
Knowing that you are perfect as you are.
Taking a moment to pause for a few more breaths here.
We're slowly going to begin to guide your awareness back to the space you're in.
If you're using this meditation for sleep you can drift off gently now.
If you need to come back start to deepen the breath.
Become aware of the weight of your body on the surface beneath you.
Bring a little gentle movement to your fingers and your toes,
Doing whatever feels right for your body.
Maybe bending your knees,
Maybe rocking from side to side,
Maybe stretching and even giving yourself a little yawn.
Bring those feelings of connectedness,
Relaxation and stillness back with you into your day so that you can continue to feel calm,
Connected and at peace.
Sending love from me to you.
Namaste
