Clearing Body Scan

This meditation might ideally be done laying down on your back.

Spread out with your legs out long and your arms out by your sides.

But it can also be done in any position,

Whether it's sitting in a chair or just relaxing on your side on the couch.

Wherever you need to be right now to feel physically supportive and comfortable.

That will work.

This meditation is a body scan style meditation and it is here to help you clear your body and to help you feel comfortable.

This meditation is here to help you clear your body if you're feeling heavy or drained or exhausted or you've just undertaken some work or conversations that you just need to clear.

This is a great reset for your system,

Your mind and for your energy body.

Letting yourself relax into your posture.

Once you feel physically ready you can soften your eyelids and begin this journey of going inwards,

Connecting to yourself.

Notice your breathing.

If you feel like it would help you,

You can take some letting go breaths,

Exhaling out your mouth.

Letting the breath help you relax a little bit more and more into your shape,

Into your body.

Make sure you're holding in your jaw and let your jaw slacken and all the features of your face can soften,

Letting go of any expression of your face.

Relax your shoulders.

Create more space for your breath by softening your belly.

Feel your pelvic floor release.

Feel both legs relax.

Feel your body getting heavier with every breath.

Beginning by the letting go aspect of this practice,

Releasing any effort and all effort.

And then bring awareness down to your feet.

Really feel and sense into your feet.

Notice all ten toes.

Notice the soles of the feet.

Notice the tops of the feet and the ankles.

And tell your feet with your conscious mind to relax.

Invite them to soften.

Relax feet,

Relax.

Relaxing ankles.

And bringing awareness up to your lower legs,

Feeling calf muscles,

Shins,

The space between the bones.

And invite your lower legs to relax.

Relax your knees.

Relax your upper legs,

Sensing into the sensations of the backs of your hamstrings,

The sides of your legs,

Quadriceps.

And invite and tell your upper legs to relax.

Relax.

Bring awareness to your pelvis.

And feel your pelvis,

Sense your pelvis.

Maybe it helps to visualize your pelvis,

Seeing the hip sockets,

The whole pelvic girdle,

And all the muscles attaching to your sacrum and your femur.

And invite the whole pelvic bowl to relax.

Bring awareness to your abdomen.

And sense all the organs in your abdomen,

Your whole abdominal cavity.

And invite this whole region to relax.

You can tell the organs,

Relax,

Release.

Sense into your diaphragm,

The muscle at the base of your rib cage,

Gently moving up and down with every breath.

Tell your diaphragm to relax.

Sense it relaxing and releasing.

Feel into your upper thoracic cavity,

The spaces between the ribs and the whole rib cage.

All the way up to the collar bone and sense this whole region relaxing.

The lungs,

The heart.

Relax.

And bring awareness to your shoulders,

The shoulder blades,

The whole shoulder girdle on both sides.

All the muscles connecting from the collar bone,

Shoulder region to your upper arm.

Invite them to relax.

Front of the chest,

Pecs,

Relax.

Shoulder blades,

Relax.

And relax your upper arms.

On both upper arms,

Relax.

Relax your elbows.

Relax your lower arms,

Your forearms.

Sensing the muscles that move the hands to release.

Relax your wrists.

Relax the hands,

Both hands.

And all the fingers,

The muscles of the palms.

Both hands,

Tell your hands,

Relax.

And coming back up towards your neck,

Invite your whole neck to relax.

The sides,

The back,

The front and the whole inner region of your throat.

Tell it to relax,

Release.

Relax your jaw,

The muscles of your jaw.

Your whole mouth,

Oral cavity,

Tell it to relax,

Release.

Sense it releasing.

Sense the muscles of your face to relax.

Cheeks,

Nose,

Temples,

Eyes,

Forehead,

All releasing,

All relaxing.

Relax the whole scalp.

Sensing the back of the head,

Relax.

And the top of the head to relax.

Notice your breath.

Take some deep breaths,

Conscious breaths.

And with your breath,

Sense your whole body releasing and relaxing any tension,

Any holding,

Any stress.

Sense any worries,

Lifting,

Releasing away from you.

Sense anybody else's energies or emotions that aren't yours releasing and lifting away from you.

Find the simplicity of your self,

Just you here.

And with your awareness,

Come back to the crown of the head,

The very top of the head.

And imagine like the awareness was like a light of showering light.

And start to draw your awareness down your body starting from the top of the head.

And just slowly sense it moving down the whole body,

Slowly through the head and down through the neck.

And go at your own pace.

It's okay if it doesn't feel like you are hitting every piece of your body.

Just sense this awareness scanning down from the crown of your head all the way down to the soles of the feet.

And imagine like your awareness had this ability to totally clear your system of any negative emotions that you don't need to have right now,

That you don't need to process.

Or maybe some emotions that aren't yours.

Maybe there's emotions of fatigue or exhaustion that are ready to leave your body.

Just using the awareness scanning down,

Go at your own pace.

If you go faster and you come to the bottoms of your feet,

Then you can sense your awareness scanning back up your body.

Just slowly moving back up the body.

So for the next few minutes,

At your own pace,

Just imagine your awareness moving up and down through your body.

You might make one pass or you might make ten passes.

It's totally okay.

However fast you want to go or slow that feels natural to you.

Just explore.

There's no right or wrong thing to do.

As your awareness passes through your body,

Sense your physical structure being more relaxed and at ease.

Sense your mind and your mental clarity becoming even more and more clear.

Next time that you release your awareness down towards your feet,

Let go of the scanning and sense your body as a whole.

And if there's anything else you can clear from your physical,

Mental,

Emotional body,

May it be cleared.

May you be free.

Allow your awareness to travel outside of your body just a couple feet or so sensing into your aura or more energetic body,

The field around your physical body.

And if there's anything in that field that you can clear that can be released.

May it be cleared.

May you be clear.

May you be clear of anything that doesn't serve your highest self.

May you be clear of anything that is not yours.

May you be a clear channel.

May you be free.

Bringing awareness to your breath once again.

If there's anything else you can release or clear with your breath.

May it be.

And as you feel ready,

You can begin to transition.

Maybe softly opening the eyes or softly moving the body.

Taking your time be gentle with yourself as you transition out of this inner space.

And may you carry some clarity and some lightness into the remainder of your,

Of your day.