Welcome to this healing body scan guided meditation.
In this meditation you will focus your attention on areas of your body and send them healing
and nourishing intentions.
The focus of your attention accompanied with an intention behind it is a powerful therapeutic
healing technique and you can influence the healing forces within your body.
Find a quiet place where you won't be disturbed,
Turning off or silence any distractions and
find a comfortable seated position and softly close down your eyes if it's comfortable.
If you need to move at any point during this meditation you are welcome to do so,
But be
sure to move mindfully.
We will start by taking three deep breaths to settle the mind and the body.
So on your next inhale take a long slow deep inhale,
Feel your belly expand,
Your chest
and shoulders rise and a complete full exhale emptying the air out of your lungs.
Taking another long slow deep inhale,
Feel as your body expands and a complete exhale
relaxing your body,
Relaxing your mind.
Taking one more deep inhale and one more full exhale,
Releasing any remaining stress or
tension that you are holding and return back to your natural breath,
Just breathing in
and out of your nose naturally.
We will do a quick scan of our body just to relax,
Taking your attention to the top
of your head now,
Relaxing from the top of your head all the way down your face,
Unclenching
your jaw,
Allowing your tongue to be heavy resting away from the roof of your mouth,
Softening into your throat and neck,
Relaxing into your shoulders as they become heavy,
Relaxing your arms all the way down to your hands,
Taking your attention to your chest
and upper back as you allow these to be relaxed,
Continuing that relaxation down to your middle
back and lower back,
Softening your stomach allowing it to be heavy,
Continuing the relaxation
down to your legs from your upper legs all the way down to your feet and toes and just
return your attention back to your breath now,
Breathing naturally in and out of your
nose.
If at any time during this meditation your attention drifts off into a thought or into
a story or you get distracted by an external sound,
That is okay,
Just notice that your
attention has drifted,
Be kind to yourself and gently return it back to the meditation,
Bring your attention to your heart space now and just notice the breath as it moves in
and out of your heart space at the centre of your chest,
You may feel the breath move
in and out,
You may visualise it,
You may want to place one of your hands on your heart,
There is no need to force the breath or to control it,
Just breathe naturally with your
attention on your heart space,
Enlivening the heart and all its qualities,
Now bring
to mind something that you are grateful for,
Whether that is your health,
Your loved ones,
Your home,
Your work,
Your creativity,
The earth,
Nature,
Freedom,
Safety,
Security or
gratitude that you have your senses that give you the ability to experience the beautiful
world that you are a part of,
Allow this feeling of gratitude to emanate from your heart space
and wash over you,
Allow this feeling of gratitude to become you,
Really feel it from your heart
space,
Don't try too hard to focus here,
Just use your gentle attention,
With your attention upon
your heart space,
Notice what sensations you feel here,
You may notice warmth,
Tingling,
Throbbing,
Send deep gratitude towards your heart for all that it does for you,
Keeping you alive,
Allow this beautiful feeling of gratitude to emanate out from your heart space,
Now take your attention to your hands,
Notice what sensations you feel in your hands,
You may notice warmth,
The throbbing of your heartbeat,
The tingling and movement of energy,
You don't need to go into a story about anything,
Just simply observe without trying too hard to
focus,
Now take your attention to your head,
Become aware of what sensations you notice here,
You may notice the vibrations,
The tingling,
The movement of energy,
Throbbing of your heartbeat,
Warmth and continue to slowly move your attention down your head,
Into your eyes,
Nose,
Your cheeks
and your jaw,
Notice what sensations you feel here,
Allowing whatever sensations arise to move freely
around your head,
Your face,
Moving your attention to your throat and neck,
Continue to explore and
experience the feelings and the sensations you notice here,
Continue to move your awareness
into your shoulders,
Your upper arms,
Down into your lower arms,
Your hands,
Notice what sensations you are experiencing here,
Any tingling,
Any warmth,
Any throbbing,
Vibrations,
Movement of energy,
Take your attention to your thumbs and now your index fingers,
Your middle fingers,
Your ring fingers and your pinky fingers,
Notice how the sensation changes between each one as you move your attention between each finger,
This is the power of your attention,
Take your attention to the top of your back,
Moving it down to your middle back
and lower back and continue to feel these sensations move around your back now,
Take your attention to your heart space
and feeling the heart directly as it enlivens,
Remember to breathe naturally here,
There is nothing to be forced
and nothing to be controlled,
You may notice the warmth,
The tingling and the throbbing of your heartbeat
as it spreads across your chest and moves down into your stomach,
Feel it deep inside your stomach,
Moving your attention down into your pelvis,
Your hips and your glutes,
Continue to explore and experience whatever sensations arise,
Moving your attention to your upper legs,
Down towards your knees,
Into your lower legs,
Down into your feet
and feel each toe individually,
Moving through one at a time,
Now take your gentle attention to any part of your body
that you believe needs healing or needs some attention and nourishment and allow your gentle awareness to rest on this area of the body,
Feel it enliven,
Feel the tingling,
The warm,
Throbbing,
The vibrations and repeat silently in your mind,
Healing and transformation,
Healing and transformation,
Healing and transformation,
And keep directing this phrase to any part of your body that you believe needs healing or needs some attention and nourishment,
If you are not aware of any area of your body that needs healing then you can take your attention to your heart space
or you can continue to scan the body while silently repeating the phrase healing and transformation,
Healing and transformation,
Healing and transformation,
If your attention drifts off into a thought or to a sound,
That is ok,
Just be kind to yourself and return your attention back to your meditation,
If your attention drifts off into a story about any particular body part or pain or discomfort,
That is ok,
Just be kind to yourself and bring your attention back to your body part and repeat the phrase silently healing and transformation,
You can take your attention off your body now and you can stop repeating the phrase and just bring your attention back to your breath and just sit in the stillness that you have created,
Sitting in this energy of gratitude,
Of healing and transformation,
Sit in the gratitude for your body,
For all that it does for you,
Our physical bodies are incredible,
The millions of processes that our bodies do for us so we can experience all the beauties of the world as a human being in this time and space,
Our bodies carry us through life and we put our bodies under many stresses and strains,
So let's be grateful for our physical body and let's show it the love and gratitude that it deserves,
You can start to become aware of the sounds around you,
Start to get a sense of your surroundings,
Keeping your eyes closed,
You can begin to move your fingers and your toes,
Your wrists and your feet and slowly stretch out into the space around you,
You can take a few deeper breaths if you wish,
Taking your time here,
You can begin to open your eyes starting off gazing down at the floor,
Taking your time coming back around,
Thank you for meditating with me.
