Welcome to this body relaxation practice for Mastermind Meditation.
I'm your guide,
Dorsey Standish.
When we experience stress and difficult emotions,
Our body can experience considerable tension and discomfort.
In this practice,
We'll consciously relax the body to leverage the power of the mind-body connection and bring some more calm and ease to the mind.
Settle into a comfortable seat or find yourself lying down,
Supported.
Once you've gotten situated,
Close down your eyes and bring your awareness inward.
In our practice today,
We'll be scanning through each part of the body and noticing any sensations that are there.
You might notice pain,
Itching,
Tingling,
Firmness or lightness,
Heaviness,
Warmth,
Cold or even nothing at all.
It's not about what sensations we witness.
It's about bringing our attention to what's present in the body and then letting it release.
We'll begin at the crown of the head and feel into the entire scalp.
What's present here for you today?
Is there anything that you can relax?
Expanding the awareness now across the face,
Bringing special attention to the area around the eyes and the muscles of the jaw and the tongue and letting those soften.
Feeling into sensations along the throat,
The sides and the back of the neck.
You can invite some more relaxation to the neck and the tops of the shoulders,
Scanning down over the trapezius muscles and towards the shoulder heads.
Notice what sensations are present in both upper arms,
Both elbows,
And both forearms.
You can notice sensation around the wrists,
The palms,
The backs of the hands,
And all ten fingers.
Let your arms feel heavy and relaxed.
We'll invite our attention back to the core of the body,
Noticing the collarbones,
The chest and the sternum,
Feeling into the navel and the abdomen,
Aware of what sensations are present in the front of the torso.
Once we bring awareness to what's present,
It can begin to shift and transform.
Feeling into the back of your body,
Noticing the upper back,
The mid back,
And the low back,
Bringing awareness to any sensations that are present and letting them soften.
We'll feel into the frontal hip points,
Notice any sensation in the glutes,
The backs of the thighs,
And feeling the tops of the thighs and the kneecaps.
What sensations are present in your legs at this moment?
We need to scan down over the shins and the calves,
Feeling into both ankle bones,
The tops of both feet,
The heels,
The soles of the feet,
And all ten toes.
Take a few deep breaths into your entire body,
Allowing yourself to be both alert and relaxed.
We scan meditation practices such as this one have been shown to improve awareness and attention and heighten our intuition,
Which is our connection to the meaning behind the physical sensations of the body,
And connecting those to emotions and insights.
Offer yourself a small smile for taking this time out to let go of tension in the body and the mind,
And to heighten your mind-body connection.
We appreciate you.
Have a wonderful day.
