Mindfulness Body Scan Meditation

Hello and welcome to today's meditation.

Today is about connecting in to the inner healing and the powers that you have within,

Knowing that the mind and the body can work flowfully together to create a healing and safe environment for you.

I welcome you to find a comfortable position to get started,

Whether or not that's laying down or sitting,

Finding whatever works for you,

Finding comfort,

Finding almost as though a sigh of letting go and finding whatever works best for you in this moment.

When you're ready,

Closing down through the eyes,

Finding a sigh of relief in the breath,

Relaxing in the shoulders,

Hearing the noises in the room,

Perhaps my voice and even beyond the other sounds,

Close inwards to far distant noises,

Noticing any smells and noticing any tastes in the mouth,

Finding that real deep connection of all of our senses.

This can help bring us relaxation,

Distraction of the mind and a sense of calm.

And as you find yourself taking a few nice deep breaths in to the base of the stomach,

Noticing your attention being able to turn inwards,

Starting with noticing both of your big toes,

Noticing your second toes,

Third,

Fourth and fifth toes,

Noticing all of the sensations on the base of your feet,

Knowing that right here on the base of our feet is a really deep strong connection to the earth,

To mother.

Lots of energy and connection can flow in and out through this section,

Just taking a moment here to appreciate and notice these deep connections,

Then bringing your attention to the top of your feet,

Your ankles,

Noticing your calves and shins,

Bringing your attention to your knees,

Strong powerful knees,

Almost as though you could shed and bring in some healing golden high vibrational energy into the knees,

Knowing that our knees support us through our days of movement,

Our standing up and sitting down.

Often our knees sometimes get not as much love as they deserve,

Giving your knees almost a sense of smile,

Thanking your knees and really pulling that gratitude and high healing energy from the knees up,

Continuing those positive thoughts into the thighs,

Our strong confident thighs,

Really pulling up now into your hips,

Our hips can hold a lot of energy,

So really taking a moment here,

Perhaps even being able to connect into your breath whilst you notice what's going on inside your hips,

Front and back,

Lower chakra areas and really breathing in deep into the base of our stomach as we just notice what's going on inside of our stomach area,

Noticing the breath that's come into this area and this space,

Noticing if there's any particular energy or movement going on inside of the belly and then pulling up your attention into your chest and your heart area and at your own time and your own pace,

Really pulling in some nice deep breaths through into the heart,

Really paying in attention of that gratitude,

Perhaps even right here right now,

Giving yourself some love and appreciation,

Love of that heart that can just be so strong and radiate and perhaps even noticing the breaks that the heart has had,

Noticing how far you've come and how much your heart has healed,

Almost as though you could give your heart,

Your chest area,

Big hug of I see you,

I hear you,

Of I love you,

Strong wave of gratitude rolling into the heart as we breathe in deep,

Almost as though you could allow that gratitude to radiate through the whole entire body,

Pulling that gratitude up even further into our shoulders,

Relaxing here at the neck and the shoulders,

Pulling that gratitude down both arms,

All the way down into the palms of our hands and noticing if you can feel that energy being pushed out even further through your fingertips and all the way out,

Noticing the tingling sensations in your hand,

The energy in your hands,

The strength in your hands,

Almost as though you're holding all that powerful energy right in your hands,

Perhaps even being able to again give that sense of gratitude to your hands,

To your hands,

Providing us with so much support and as you bring your attention back up through your arms,

Finding your attention and make its way through the shoulders and taking a moment here at our throat,

Our throat chakra,

Clearing out any energy that doesn't need to sit there anymore,

Knowing that you are able and confident enough to speak your truth,

Say your truth,

What it is that you need to say,

Being able to voice yourself can help honor ourself by doing so and then as you bring your attention up into the face,

Noticing the cheeks and cheekbones,

The chin,

The lips and all the sensations inside the mouth,

The tongue,

Teeth,

Noticing your nose and tip of nose,

Your eyes and the beautiful gap in between your eyes,

The soft and gentle space underneath your eyes,

Your eyelids that help throughout the night and any rest times,

The sides of the eyes,

The eyebrows and the space in between the eyebrows,

Perhaps widening even further,

Your forehead and forehead as it softens even more and just noticing the full front of the face,

All soft and still and quiet,

Pulling that energy even further,

Wrapping it around the top of the head,

The back of the head,

The sides of the head,

The ears and noticing and sensing all the sensations in the head,

The crown chakra on top of the head and then noticing all the sensations and sensations that you're feeling throughout your whole entire body,

Perhaps rechecking in with any areas that are just needing another moment of softening or relaxation,

Breathing into the space,

Asking the muscles one more time,

It's time to soften and relax,

Keep on breathing nice and deep and if your thoughts and mind is still creating distraction,

Asking the mind to just turn off the thoughts,

Put them in the box,

Put them in a space where you can just put it to the side,

Letting your brain and mind know that I will come back to these thoughts and these feelings and these distractions when I'm ready or in the morning or you can just leave them be,

Allowing the last few moments of this mindfulness meditation to just be even more relaxing,

Notice your breath as you breathe in through the nose and out through the mouth,

Almost a sighing relief and if you're making your way to sleep,

Allowing yourself to just drift on off,

Knowing that you've just had a beautiful deep relaxation time that is filled with a sense of love,

A sense of gratitude for yourself and your body and you can continue that healing throughout the night and if you're ready to come back to the space,

Get on with the day,

Making sure you ground yourself,

Noticing the sounds in the room and noticing the taste inside your mouth,

Noticing how you're sitting and what you can feel and finding each breath be able to wake you up even more,

Coming back to the space that suits you the most.

I hope this meditation has been able to bring you a sense of relaxation and rest for what it is that you need.

I wish you love and healing.

Namaste.

Thank you,

Thank you,

Thank you.