Body Scan: Reconnecting And Grounding The Body (Without Music)

This is Dr.

Adam Bledsoe and welcome to a body scan meditation.

Find a comfortable space where you won't be disturbed for the next few moments.

Lie on your back.

Allow your legs and your arms to get comfortable.

Make sure your head is nicely supported.

Make sure you're warm and the environment's quiet.

Bring yourself into this room noticing any ambient noise and welcoming it as part of your journey today.

Noticing any thoughts or feelings that you might be bringing into this meditation at this time.

Welcoming them,

Allowing them to be.

And then when you're ready,

Bringing your attention into your body.

Coming into your breath and taking a full breath in and a full breath out.

In this body scan,

We're going to be reconnecting with your body,

Forming a deeper bond between each body part and the brain and the mind and the self.

Breathing in and releasing.

As we prepare to reconnect with the body,

Find peace and calm.

Breathing in and releasing.

Now bringing your attention to your feet.

Noticing any sensations,

Feelings that might be coming from the feet.

The right foot,

Toes,

Top,

Bottom and ankles.

The left foot,

The top of the foot,

The toes,

The bottom of the foot,

The ankle.

Bringing your feet into your mind's eye.

Simply noticing what is there.

Any sensations that might be coming from the feet.

Uncomfortable,

Comfortable.

Any thoughts or emotions that might be bubbling up right now.

Simply noticing them,

Allowing them to be,

And then allowing them to pass on for the moment as we bring our attention further up the legs into the calves and the shins.

Feeling the muscles at the back of the lower leg,

The tension or tightness,

Suppleness or somewhere in between.

Bringing your mind's eye to the shin bone at the front.

Wrapping your mind's eye around the right calf and the left and allowing your mind to notice whatever comes up in that moment.

And then bringing your attention up to your knees,

The right knee and the left knee.

Noticing the knee cap.

Bringing your mind's eye around to the back of both knees.

Recognizing how much the knees do for us and how much they offer day to day.

Simply noticing whatever comes up for you in that moment and paying special attention to any feelings or sensations that come from the knee.

As you bring your attention up a little further into the thighs.

Noticing the front of the thighs,

The back of the thighs,

Inner and outer.

Bringing yourself up and simply noticing whatever comes up when you bring your mind's eye into your thighs.

Allowing it to be and releasing it.

Noticing the legs becoming heavy,

Comfortable and more relaxed as they sink deeper into the surface that supports them,

Warmer.

Bringing your mind's eye now into your hips and pelvis.

Noticing any symptoms of discomfort or feelings,

Sensations or thoughts that might come up when you bring your mind's eye into your hips and your pelvis.

Simply wrapping your mind's eye around and seeing it from all angles,

Feeling it,

Perceiving it,

Becoming aware and releasing as you move on into your abdomen,

Your spine,

Your lower back.

Bringing your mind's eye into your sides,

Your waist,

The right side and the left side.

The abdomen below the ribs under which your organs reside.

They keep you well and help you thrive and survive in this environment without any knowledge or awareness of what they're doing or any need for you to participate.

They simply operate on their own,

Sometimes with discomfort,

Other times working perfectly such that you don't even notice them.

Noticing any senses or felt feelings coming from this area as you move your attention around to your spine.

The organ that supports you against gravity allows you to stand tall,

Move about as best as you can.

Simply noticing what comes up for you when you notice your spine.

Any sensations or feelings,

Whether they be comfortable or uncomfortable,

Simply allowing them to be,

Noticing them as they are,

Allowing them for this moment to simply be that,

Accepting them that at this time,

That's what's there.

And then letting go gently,

Allowing that sensation,

Those feelings and thoughts to pass by as if a cloud in the sky.

As you bring your attention up to your chest and shoulders,

Noticing any sensations or feelings that may reside in the chest or in the shoulders.

Often a place we hold much tension or stress from our day,

From our feelings and emotions.

Simply reconnecting with that area as part of you,

Allowing what is there to be,

Noticing it as it is,

And then releasing,

Moving into your hands,

Noticing the fingers,

The palms,

The back of the hands as you move your attention up into your wrists and into the forearms.

Noticing the front of the forearms and the back of the forearms and allowing anything to come up to you at the time and feeling them deeply,

Sinking into them in your mind's eye and noticing them as they are,

Accepting them in the here and now,

Allowing it to be and moving into the elbows,

The upper arms,

Noticing the back of the upper arms,

The front,

Front of the elbow,

Back of the elbow,

Noticing what's there and releasing gently as you move into the neck,

The part of the spine that supports the head above the shoulders,

Allows life-giving oxygen and nourishment to pass into the body,

Noticing the back of the neck,

Sides of the neck,

Front of the neck,

Simply allowing any sensations to make it into your mind's eye to become aware,

Notice,

And moving into the head,

Traveling your attention at the back of the head where the spine meets the skull,

Noticing anything at the back of the skull as your attention moves around the scalp up to the forehead,

Into the brow and down around the eyes,

Noticing any tension,

Tightness,

Thoughts or feelings that may bubble up,

Simply allowing them to be,

Releasing them,

Moving back to the ears,

The right ear,

The left ear,

The jaw,

The muscles that move our mouth,

That sometimes clench with emotion,

Tighten,

Notice what's there as you move your attention to the tongue and the lips and the nose,

Simply noticing what's there,

Allowing it,

Kindly acknowledging its existence as you accept it in this moment and only this moment,

Not as permanent but just as what it is,

And releasing that and now bringing your entire body into your mind's eye,

Allowing yourself to feel the entire presence of your whole body from the feet to the top of the head,

From one hand to the other,

The arms,

The legs,

The pelvis,

Abdomen,

Chest and shoulders,

Seeing yourself as one whole,

Allowing yourself to simply be in your mind's eye,

Including all that there is right here,

Allowing any sensation or feeling that exists to simply bubble up as it is,

Accepted,

Allowed,

Acknowledged,

Noticing your entire body for one more moment as it is,

As you slowly take a breath in and exhaling and repeating that,

Inhale,

Exhale,

Acknowledging your body for what it is,

For what it's brought to you,

For all of its challenges and all of its often forgotten successes,

Simply noticing your body for one more moment,

Inhale,

Exhale,

In a moment,

Gently start to wiggle your toes,

Wiggle your fingers and then allow your eyelids to float open,

Or if it's time to go to bed and fall asleep,

You may pass into that space as well,

And then if not,

Moving on into your day with a renewed sense of connection and energy.

Thank you for sharing this meditation with me.

This is Dr.

Adam Bledsoe,

Helping you create the health and life of your dreams.