Welcome to Cultivate Your Wellness.
My name is Laura and I'm so happy you're here.
Today's meditation is a basic body scan.
This meditation can be done in any position but it is even more relaxing when done lying down.
I remember as a child being unable to sleep and my dad walking me through his own version of this meditation.
He didn't know it at the time but he was helping me pave my way toward mindfulness.
I hope it'll help you do the same.
Let's begin.
Finding yourself in a comfortable position.
Lying down and closing the eyes if that feels okay for you.
Beginning to bring your awareness inward.
Feeling the breath.
With each inhale each exhale settling a little bit deeper into stillness.
With your mind's eye bringing your attention to your body.
Starting at the top of your head.
Feeling any sensations there.
Slowly moving downward.
Feeling the muscles of the face.
The area around your eyes.
Your eyeballs.
Inviting them to relax.
Handing the task of seeing over to your inner observer.
Continuing on.
Down to your nose.
Feeling the cool air as it enters.
The warm air as it leaves.
Feeling it in the back of your throat.
The vibration of the breath.
Moving on to your ears,
Your cheeks and jaw,
Your mouth.
Giving them a break from listening and talking.
Feeling yourself relaxing deeper into your body.
Letting go.
Bringing your awareness to your neck and shoulders.
Noticing any sensations there.
We lay so much on our shoulders.
Right now it's their time to rest.
Continuing down the limbs.
Allowing them to become heavy.
Noticing the muscles of your upper arms,
Your forearms,
Your joints of your shoulders,
Elbows,
Wrists,
Your hands,
Fingers.
They spend so much time feeling the world around us.
What are you feeling now?
Perhaps a little vibration of your nerve endings.
The currents of messages being sent to your brain.
Moving back to your chest.
This sacred space.
The keeper of your heart and lungs.
Noticing as your chest rises and falls.
The gentle beating of your heart.
The beautiful continuous exchange that occurs there.
And feeling them back connecting to the earth beneath you.
Giving your muscles permission to melt into stillness.
Then onto your abdomen and all your other vital organs there.
Your stomach,
Liver,
Spleen,
Intestines,
Your kidneys,
Bladder.
Always working without us even knowing.
Inviting relaxation into the belly.
Bringing the breath there.
Giving the organs space.
Moving down to your reproductive organs.
Your hips,
Your buttocks,
Perineum.
Noticing any sensations.
Noticing any tension.
Taking in the breath.
Taking in the breath.
Letting it go.
Seeing with your mind's eye the legs,
Thighs,
Calves,
Your knees and ankles,
Your feet.
Each and every toe.
Feeling the sensations there.
Giving them this moment of rest.
There is nowhere to be.
There is nothing to do.
Just resting in stillness.
Connecting with your body.
Feeling your body as only you can.
I'll give you another moment to enjoy this quiet relaxation.
Feel free to bring your attention or spend some time in any area of your body you wish.
Feeling the sensations.
Experiencing your being.
Beginning to deepen the breath now.
Inviting in gentle movements.
And when you're ready,
Opening the eyes.
I hope you've enjoyed this meditation today.
I hope you've enjoyed this meditation.
I hope you've enjoyed this meditation.
I hope you've enjoyed this meditation today.
I'm so grateful you chose to spend this time with me and with yourself.
Your body thanks you.
I thank you.
And I hope you have a beautiful rest of your day.
Bye for now.
