Body Scan Meditation With Light Visualization

04:09

04:09

Body Scan Meditation With Light Visualization

by Jess Miller-Merrell

Rated

5

Type

guided

Activity

Meditation

Suitable for

Beginners

Plays

35

Enjoy this three minute guided meditation for a quick body scan and light visualization. This meditation is recommended for use to prepare the body for shavasana or corpse pose or other seated meditation to ensure the body and mind is relaxed and light. Move yourself into a calming and relaxed state quickly.

Body Scan Visualization Relaxation Breathing Meditation Light Visualization Tension Release Deep Breathing Full Body Relaxation

Meet your Teacher

Jess Miller-Merrell

Austin, TX, USA

Meet your Teacher

Jess Miller-Merrell

Austin, TX, USA

Transcript

Enjoy this body scan meditation with light visualization. Find a comfortable position either seated or lying down and gently close your eyes but only if you feel comfortable. Take a moment to take a deep breath through your nose. Hold it just for a moment and then exhale out of your mouth. Continue your breathing and begin to imagine a soft bright white light just above your head. It's a warm and calming presence ready to flow through your body to relax and release tension. Take a deep breath in through your nose and a deep exhale out. Now bring your awareness to the top of your head. Picture this bright white light gently entering, Softening your scalp and forehead. Let the light flow into your eyes and jaw releasing any tension you might be holding there. Feel this calming light continue to move down your neck and shoulders dissolving tightness with every single breath leaving you feeling light and open and more at ease. Take a deep inhalation in through your nose and a deep exhalation out allowing the white light to move into your arms. Feel it flow through your upper arms softening your elbows and forearms. As this light reaches your hands let the light relax each individual finger as it's melting away any stress. Feel your arms become calm heavy and more at ease. Take a deep inhalation in through your nose and a deep exhalation out bringing your attention to your chest and upper back. Imagine the light flowing in with each inhale filling your chest and expanding gently and as you exhale see it carrying away any tension. Let the light soothe your upper back leaving your chest light and your back soft like a gentle wave of calm. Take a deep inhalation in through your nose and a deep exhale out shifting your focus now to your legs and feet. Picture the light traveling down through your hips and thighs relaxing every single muscle. The light moves through your knees and into your calves softening as it flows. Take a deep inhalation in through your nose filling your belly completely and on the exhale allow the light to reach your feet and toes. Imagine this light releasing any tension that remains melting it out through the soles of your feet leaving your entire lower body feeling deeply relaxed. Take a moment here to feel the bright white light surrounding your entire body from head all the way down to your toes. Take a deep breath in through your nose inhaling peace and then exhaling any lingering tension. You feel calmer lighter and more at ease. When you are ready begin to wiggle your fingers and your toes maybe rotating your elbows and your wrists bringing awareness back to the present moment and when you are ready open your eyes. Carry this sense of relaxation and calm with you into the rest of your day.