G'day and welcome to today's meditation,
Body Awareness.
My name is Dylan and I'm going to be taking you through the next 10 minutes of your meditation practice.
As the name suggests,
The body awareness or body scan entails bringing awareness to each part of your body.
As we scan the body,
Your mission,
Should you choose to accept it,
Is to simply let thoughts,
Feelings,
Sensations pass without any judgement or preconceived notion.
And when you are ready,
You can begin the practice by either lying down or sitting tall with your spine lengthened and your shoulders rolled back and down,
Palms resting either beside you or on your thighs.
And when you are ready,
Perhaps you can start to feel your eyelids getting a little bit heavier and if you haven't done so already,
Begin to close down the eyes and focus in on the breath.
And as you begin to take those deep inhales in through the nose,
With long exhales out through the mouth,
I wonder if you can begin to simply let go of the day,
Let go of everything else surrounding you.
There may be external noises,
But I wonder if you can just begin to let them pass through like clouds passing through the sky.
As you do,
I wonder if you can take this moment here to get in touch with the movement of your breath and the sensations of your body.
Bringing your awareness to the sensations in the physical body,
Especially to the sensations of touch or pressure where your body is making contact with the floor or the chair or whatever is supporting your body.
And as you begin to let go of any tension in the body with each and every breath,
I wonder if you can start to bring your awareness to the space sitting above the crown of your head.
Simply bringing your awareness to that space in time.
And I wonder if you can begin using your mind and your imagination to start to feel that space with the most beautiful,
Bright,
White light that you have ever seen.
And this bright light shines so brightly that it fills the entire space that you are in.
And on your next inhale,
As you take that breath in,
That incredible,
Beautiful white light starts to make its way through the crown of your head.
And as it passes through the crown of your head,
It slowly starts to scan the body.
Starting right at the crown of your head as the space fills the forehead,
Starts to trickle down the nose,
The cheekbones,
The jawline.
And as you take your next deep breath,
That white light fills the space of your jaw and releases any tension that you may be holding.
As you exhale,
You let go of that tension as that white light starts to trickle down,
Through the throat and neck,
And starts to release the tension through the shoulders.
And as you do,
You take another big deep breath in.
Exhaling out through the mouth,
Releasing the tension in your shoulders as that white light starts to trickle down your biceps,
Your triceps,
Through down to the elbows,
Your forearms,
All the way down to the palms of your hands as that white light then reaches right to the very ends of your fingertips.
And as you feel that white light spreading through the palms to the ends of the fingertips,
That light starts to work its way back to the chest where it releases any tension in your pictorials,
Relaxes down the ribcage and starts to make its way down to the abdomen.
And as you breathe in and out,
Starting to feel that sense of tensionless in each and every muscle that the light bypasses,
Feeling the sensation of your breath and without judgement,
Noticing how that breath feels,
Is it fast,
Is it slow,
Is it laboured?
Not judging what it may or may not be,
But simply being aware.
When your next deep breath in,
The light starts to make its way down through the pelvis and right to the hip bones where it shines that light.
From the hips it starts to make its way down through the quadriceps,
The hamstrings,
Right to the patella and the knee,
All the way down through the calf muscle and shin bones and all the way down to the soles of your feet where you feel that light start to spread across your foot and stretch to each and every toe,
Right to the very ends.
And as you breathe and as you begin to connect your awareness with your feeling,
I wonder if you can feel that tension that you've found in each and every muscle slowly start to fade away like the clouds rushing past and releasing down.
And you are welcome to stay here for as long as you would like or for as long as you need.
But if you are ready,
You can begin to start to wiggle the toes,
Wiggle the fingers and on your next deep breath,
Rising the shoulders up and releasing them down and slowly,
Very,
Very,
Very slowly in your own time,
Starting to open your eyes and bringing your awareness back to the day and back to the moment.
Goodnight.
