Release & Soften Full Body Scan

Please come to a comfortable seated position,

Your mat,

Sitting in easy pose.

We will do a full body scan meditation today.

It's a form of self-care and practice,

Allowing our breath to travel to every inch,

Space,

No component of creating.

And as I call out a body part,

Breathe into the space on your inhale and allow it to flex tense and tight as you exhale.

Allow the breath to wash over this area,

Softening,

Releasing,

Relaxing,

Letting go.

So as you sit with your spine erect and your belly drawn in towards your spine,

Allow the shoulders to feel heavy and move away from your ears.

And take a moment as your eyes are open to acknowledge the space where you currently are,

Including the sounds that you hear.

Perhaps you hear the goings on within your space.

Bring your attention to what you hear outside of your space.

Perhaps it's outside of a window or door.

Focusing on sounds,

Perhaps you hear water running by,

A stream or brook or ocean.

Maybe you hear an airplane or traffic or people talking.

Perhaps you hear nature,

Birds chirping.

Whatever you hear,

Acknowledge these sounds and feel gratitude.

Now bring all of your focus,

Awareness,

Attention again to the space immediately where you are,

Inside or away from what you hear outside of that space.

And acknowledge the space that you're holding.

Feel gratitude.

Take a deep breath in.

Through the nostrils,

Hold the breath at the belly.

And exhale with an open mouth.

Take a second deep breath in.

Hold this breath in the belly.

And exhale,

Open mouth.

And take a third intentional deep breath in.

Hold this breath.

And exhale it out.

Raise the arms above the head,

Palms facing,

Allow the palms to touch,

Bringing them down through the heart center and bow the head,

Chin to chest.

And set an intention for your practice today,

To let go,

To be free.

And to expect nothing in return as you so freely give to the world.

Release the hands and bring them to,

And allow the palms facing up or down,

Your preference.

Begin to close your eyes as you breathe.

And this time,

Allow the mouth to be closed on your exhale.

Take a breath in,

Allowing the breath to come in through your feet.

And keep the breath here at your feet as we begin our body scan.

Starting with the feet,

The right foot,

Bottom of the right foot,

The arch of the right foot,

The heel,

Ball of the right foot,

Toes,

Big toe,

Second toe,

Third toe,

Fourth toe,

And pinky toe.

Breathe into the toes.

Allow the breath to travel in between spaces of each toe.

Feel the breath swirl to the tips of the toes and to nail the right foot,

Top of the right foot,

And the right ankle.

Inhale,

Squeeze the right foot,

Curling the toes,

Squeezing them together.

And exhale,

Releasing,

Softening,

Letting go.

On the right foot too.

Bringing the breath to the right leg,

The bottom of the leg,

The shin and calf,

The middle of the leg,

Back of the knee and the kneecap,

The top of the leg,

The thigh,

And the hamstring.

Inhale,

Allow the breath to travel to the right leg,

Filling all of the ligaments,

Tendons,

Veins,

Muscles and tissue,

Skin,

Bones,

Joints.

Inhale,

Breathe into the right leg,

Squeezing it as you inhale that breath.

And exhale,

Releasing and softening the right leg.

Bring the breath and your attention to the left foot,

Bottom of the left foot,

The arch,

The heel,

The ball of the left foot,

The left toes,

The big toe,

Second toe,

Third toe,

Fourth toe and pinky toe.

Breathe into the toes.

Breathe into the tips of the toes and the toenail.

Breathe into the spaces in between each toe.

Breathe into the top of the foot and the ankle.

And squeeze,

Tense and tighten the left foot as the breath travels through every inch,

Milk space and cranny.

Exhale,

Release,

Uncurling the toes,

Allowing the left toe and foot to soften.

Letting go.

Bring all of your attention,

Focus and awareness to the left leg,

Bottom of the leg,

The shin and calf,

The middle portion of the left leg,

The knee and the back of the knee,

The top portion of the left leg,

The thigh and the hamstring.

Inhale,

Squeeze and tighten as the breath travels to the veins,

Tissues,

Ligaments,

Joint,

Bone,

Muscle.

Every inch,

Space,

Milk and cranny of the left leg.

Exhale,

Softening,

Releasing and letting go.

The legs are relaxed.

How the breath travel in through the bottom of the feet of the legs.

Let the breath rest at the pelvis and travel to the sit bones,

The sacrum,

The glutes and the tailbone.

Inhale,

Squeeze,

Tensing and tightening.

Exhale,

Releasing,

Softening,

Letting go.

Inhale through the bottom of the feet.

The breath travels up the leg and the pelvis to the torso,

The back of the torso,

The spine and the shoulder blades,

The front of the torso,

All of the internal organs,

Abdomen,

Stomach,

Spleen.

Kidneys,

Liver,

Small intestine,

Large intestine,

Lungs,

All four chambers of the heart,

Rib cage,

Blood vessels,

Tissues,

Muscles,

Skin.

In every inch,

Space,

Milk and cranny of the torso.

Inhale,

Squeeze,

Drawing the belly in,

Tightening the torso.

Exhale,

Allowing the breath to wash down,

Softening,

Releasing,

Letting go.

Inhale through the bottom of the feet,

Up the legs,

Past the pelvis and the torso.

And exhale,

Wash down from the torso,

Down the legs,

Out the bottom of the feet.

Inhale through the bottom of the feet,

Through the legs,

Pelvis and torso,

To the arms and shoulders,

Starting with the right arm.

Allow the breath to travel to the right shoulder,

Top of the arm,

Tricep and bicep,

Middle arm,

Elbow and inside of the elbow,

Bottom portion of the arm,

The front and back forearm.

As you inhale,

Squeeze the arm,

Right arm,

Close to the body,

Flex,

Tensing and tightening.

Exhale,

Release,

Soften and letting it go.

Right arm,

Tissues,

Ligaments,

Muscles and bones are solid.

Bring your attention to the right wrist and hand,

The back of the hand,

The inside of the right hand,

Palm,

The lines within the palm.

The right finger is the thumb,

Forefinger,

Tall finger,

Ring finger and pinky finger.

Fingertips,

Spaces in between each finger of the right hand,

The skin,

Bones.

Inhale and squeeze,

Making a fist with the right hand.

Exhale,

Release and soften and allow the right hand to rest now on the right side of the leg and the lap.

Palms facing up,

Fingers limp and imagine that you're holding a cool purple sphere in the right palm of your hand.

The right side of the body is soft.

Inhale through the bottom of the feet,

Past the legs,

The pelvis and torso.

Bring the breath to the left side of the arm and body.

Breathe into the shoulder,

Top left arm,

The left tricep and bicep,

The middle of the left arm,

Elbow and inside of the elbow,

The bottom of the left arm,

The front and back of the forearm.

Breathe into the left arm,

Squeeze,

Flex,

Tense and tighten it,

Bringing it close to the body.

Breathe into all of the tendons,

Ligaments,

Tissues,

Skin,

Bones,

Blood vessels,

The left arm.

Exhale,

Soften,

Releasing,

Letting it go.

Inhale into the left hand and wrist,

The back of the left hand,

Then the inside,

The left palm,

The lines within the palm,

The left fingers,

The thumb,

Forefinger,

Tall finger,

Ring finger and pinky finger.

As you flex and tighten,

Squeeze the left hand,

Making a fist.

Breathe into the fingernails and fingertips.

Breathe into the space in between each finger.

Exhale,

Release,

Soften,

Letting go,

Opening the hand,

Allowing the left hand to rest in the left side of the lap,

Palm facing up,

Fingers limp and holding a cool purple sphere in the left hand as well.

Inhaling from the bottom of the feet,

Through the legs,

Through the pelvis,

Through the torso,

Down each arm.

The entire left side of the body is now also soft.

Breathe in through the bottom of the feet,

Up to the collarbone and exhale all the way down,

Washing down the body,

Breathing in.

Breathing out.

Breathe in through the bottom of the feet,

Up the legs,

Pelvis,

Torso and arms.

Resting at the back of the neck,

Back of the spine,

Resting at the back of the head.

Breathing to the right side of the head,

Back of the right ear.

To inhale,

Squeeze,

Tense and tighten the right side of the back of the head.

Exhale,

Soften,

Release and let it go.

Inhale through the bottom of the feet,

The legs,

Pelvis,

Torso,

Arms.

Breathing to the spine,

Back of the neck,

The left side of the back of the head,

Behind the left ear.

Squeeze,

Tense and tighten the back,

The left side of the head and ear.

Exhale,

Release and soften.

Inhale through the bottom of the feet and legs,

Pelvis,

Torso,

Arms.

Imagine the back of the head is now resting in a soft,

Pillowy cushion.

It's comfortable.

The head is resting peacefully,

Letting go,

Loose and soft.

Breathe in through the bottom of the feet,

Up to the back of the head.

Exhale,

Washing down from the back of the head,

Down the body,

Up the bottom of the feet.

Inhale through the bottom of the feet,

Up the body,

The legs,

Pelvis,

Torso,

Arms,

Up to the throat,

The collarbone,

Larynx,

Thyroid,

Esophagus and all of the intricacies of the throat.

Inhale through the bottom of the feet,

Up to the back of the head.

Exhale through the bottom of the feet,

Up the body,

The larynx,

Thyroid,

Esophagus and all of the intricacies of the throat.

Inhale through the bottom of the feet,

Up the body,

The larynx,

Jawline on the left side,

Front of the right ear,

Front of the left ear.

The right cheek,

Eye and eyebrow.

The left cheek,

Eye and eyebrow.

Nose,

Tip of the nose and the bridge of the nose.

Inhale,

Squeeze tense and tighten.

Eyes,

Front of the ears,

Teeth and the throat.

Hold.

Exhale,

Feel the face soften as the exhale washes down the face and the throat and the body exhaling out the bottom of the feet.

The entire face,

Front of ears and throat are solid.

Inhale through the bottom of the feet,

Up to the eyes and exhale down.

Inhale through the bottom of the feet,

Up the legs,

Up the pelvis,

Up the torso and arms,

Throat and face.

Resting at the third eye center,

The space on the brow between the eyes.

Imagine that you also feel and see a cool purple sphere.

This purple sphere emanates a comforting soft white light and this sphere creates a perfect equilateral triangle between the two cool spheres in the palms of your hand and the purple sphere that resonates at the third eye.

With your eyes closed see the brightness of this light.

Exhale,

Feel the softness of this light.

Inhale through the bottom of the feet,

Exhale down.

Inhale through the bottom of the feet,

Legs,

Pelvis,

Torso,

Arms,

Throat,

Third eye,

Through to the top of the head.

Scan the body for any remaining tension or tightness and exhale from the top of the head,

Washing all the way down the body,

Up the bottom of the feet.

And now spend the next few minutes here quietly connecting the body to the breath,

Inhaling from the bottom of the feet all the way up the body through to the top of the head and exhaling down from the top of the head,

Washing down the body of the bottom of the feet.

Inhale,

Exhale,

Inhale,

Exhale.

Continue here for a moment at your own cadence and pace and imagine that the bright white light coming from the third eye is brighter and brighter,

Encapsulating your entire body.

Bright white light as the head is cushioned behind you,

Feeling safe and secure.

Breathe.

Breathing in,

Breathe out.

Continue to breathe in and out.

If any thoughts arise just allow them to soften and float away.

Breathing in,

Breathing out.

Take a deep breath in.

Allow this breath to travel to your belly.

Hold.

Exhale through an open mouth.

Take a second deep breath in.

Allow this breath to travel to the belly.

Exhale,

Open mouth.

Open your eyes and take a final third deep breath in.

Exhale,

Open mouth.

Bring the palms together.

Slightly allow the hands to part and face each other,

Feeling the energy that you've created radiate between them.

And now bring the palms,

The hands to the eyes,

Eyes open,

Absorbing the energy that you've created today.

Allowing this calming energy to continue to be absorbed and to travel through the body,

Crossing the arms,

The wrists,

The hug.

Now once again,

Your eyes open,

Look around the space where you are and feel gratitude for the space that you've created.

Bring your focus,

Awareness,

Attention to what's going on outside your space,

Reconnecting once again,

Perhaps hearing birds,

Nature,

Water running,

Traffic,

People talking,

Fully awake and aware yet,

Embracing and absorbing the calm and peace that you've created.

Bring the arms above the head,

Palms facing,

Allow the palms to plunge and bring it down through to the heart center and bow the head,

Chin to chest.

Return to the intention that you said at the beginning of your practice,

That you let go,

Embrace being free.

That you expect nothing in return as you freely give to the world.

Know that you can return to this space however you feel at this moment you've created.

You can set a timer on your device,

Perhaps just for one minute throughout your day.

Return to this space,

Breathing in through the bottom of your feet,

All the way to the top of your head and exhaling from the top of the head,

Washing down the body,

Out through the bottom of the feet,

Connecting the body to the breath.

Letting go and being free.