This is Domini Drew with the Art of Attraction and Inner Evolution and this is a 13 minute body scan meditation.
Let's begin.
Just start by noticing your breath.
Bring your awareness to it and as you do so,
Try not to alter it in any way,
Change it.
Just let your self notice.
If you don't alter it in any way,
How far down your body is your breath coming on its own?
Is there any place where it's flowing more easily than any other place?
Is there anywhere that it's more struggle to get it to flow?
Bring your awareness to your breath and notice if this is easy and effortless for you or if it's a struggle and either way it's okay.
Let yourself watch your breath flowing in and out,
Observing it,
Watching it.
Nothing too complicated or difficult.
Notice if it's shallow or deep,
If there's a quality to it.
And as you let your awareness expand,
Allowing yourself to feel deeply into the moment,
Let your awareness come to the top of your head.
Let yourself relax your scalp and let your awareness come down through your skull and into your brain and let your thoughts relax.
Allow the cares,
Stresses,
Tensions,
Thoughts,
Anything you're holding on to that does not actually exist here in the moment.
Take a deep breath,
Hold it and as you release it,
Allow your thoughts to go with it.
Let them go.
Let everything go and just allow yourself to be here in the moment.
If the thoughts continue to come,
You can ask yourself when they arrive,
Is this here now or does it fit into one of these categories,
Future,
Past or irrelevant?
If it matches any of those descriptions,
Let it go and come back to the here and now.
Allowing your awareness to scan down from your brain into the cavities of your nose.
Allowing yourself to relax,
Coming into your jaw.
You can open it if you want to,
Stretch it out a little bit.
And let any tension seep out of your jaw.
Come down to your throat now,
Allow your throat to relax the muscles of your neck.
Like a warm water,
Bubbly bath water is seeping down,
Running through your muscles and with it allowing any tension to move through you and let go.
Letting your awareness come down to your clavicle.
Let even your bones relax.
Let yourself scan for any holding tension in your shoulders and allow that to go.
Let the relaxation be effortless.
What would it be like to be in this moment with no tension,
No resistance even to the tension you feel?
If you find tension,
You relax as best you can and if it's still there,
Just allow it to be there.
Continuing on,
Allow yourself to bring your awareness down to your chest.
Notice if any part of your body there is holding.
If there's uncertainty or anxiety.
Take a deep breath.
Pause at the top.
And as you release,
Relax any tension holding your chest with ease.
Moving on down,
Check into your heart.
How does your heart feel in the here and now?
What might you be holding on to that is not actually present in this moment?
Let yourself to be here only exclusively uncompromisingly with what is here.
Not bringing anything into the moment.
Not keeping anything from being here,
Neither blocking,
Resisting,
Nor holding on to anything outside of this moment.
Let your heart relax.
Let it relax,
Let it clear and let it open.
Find that it naturally wants to open like a flower that petals unfurling gently with sweet authenticity.
Allow a light to begin to start.
Gold or maybe a rose gold or a rose.
Whatever color feels right to you and let it open and expand.
Now let your awareness move down to your rib cage.
Mentaling your whole body as it goes.
Being aware of what's there,
Practicing your inner witness,
Just noticing.
Notice when you do find tension if there's a desire to fix it.
That's doing something and here we're going to practice just being with what is.
Releasing the small muscles around your ribs.
Imagine relaxing your organs.
Sliding down to your lower belly,
Let that totally relax now.
And notice allowing anything that wants to go to release.
Take a deep breath here.
Hold that deep breath,
Allow it to resonate with whatever is in that area that wants to release.
And as you let go,
Allow that to release.
Great job.
Let your awareness now move down into your pelvis.
Entering the deep,
Rich,
Passionate area.
Notice what's there.
Is there sweetness?
And if not,
Maybe you can bring some in.
Allow that area to open.
Let yourself feel the richness that is there.
And you may come across some darker emotions here.
Some shame,
Fear,
Anxiety.
That's okay,
Allow that to be here.
And if it wants to release,
Then let it go.
Never pressuring yourself,
Just noticing your natural pace.
Observing lovingly what is here now in the moment and knowing,
Really knowing in the cells of your body.
That if there is distortion or trauma,
It is there for a good reason.
It is valuable,
It is sacred,
It is okay.
It is a chance for you to learn.
Allow your pelvis to fill with love,
With gratitude for this part of your body,
No matter what your experience of it is.
Moving down into the tops of your legs.
Let it all release there.
Notice any tension.
Let it go.
Move down into your knees.
Relaxing your knees,
Sending some love and appreciation there.
Come down into your calves,
Feel them relax and open,
Allowing energy to move up.
Up your body effortlessly,
Allowing in the life force that is your natural right.
Coming down into your ankles and then into your feet,
Feel profound appreciation for your feet.
Think how much they do for you,
How you can rely on them,
How they've always carried you everywhere.
Let yourself feel real appreciation and love and gratitude for your feet.
And then taking a whole scan of your entire body,
A snapshot of where you are now,
How much more relaxed,
More rested,
More aligned,
More in balance you are now than you were just a few minutes ago.
Know that you can come back and do this many times per day.
Any time that you want to come back to this place of grounded ease and effortlessness,
Pure being,
It is here for you.
Taking one more deep breath in,
Holding that breath and allowing it to connect to anything in your body that still wants to be released and release it as you exhale.
Let this feeling of gratitude stay with you throughout your day.
Let's allow this ease to penetrate your daily mindset,
Your daily existence,
Your daily being.
