Welcome to the body scan meditation.
Good morning and welcome to another beautiful day on this earth.
Let's take today to really connect to the energy within us.
I invite you to sit,
Stand,
Or lie down,
Whatever feels best and right for you.
Position your hands in your lap,
Palms up on top of each other,
Or you can rest your hands on your knees,
Palms facing up in receiving mode,
And you can even let your thumb and index finger touch so that the energy within you does not escape.
Just let your body soften and begin with a few deep inhales and exhales,
Taking this opportunity just to connect.
Breathing in deeply,
Filling your body with awareness,
And then exhaling fully,
Allowing your body to relax.
And just allow your eyes to get heavy.
And when you're ready,
Just allow them to close.
I invite you now to breathe deeply and imagine a warm,
Brilliant light flowing from the very top of your head down to your toes.
Now imagine that light start to fill you up.
Imagine the light filling up your toes,
Your feet,
Your ankles,
Making its way up to your calves.
What does it feel like when you breathe into these areas as you imagine the warm,
Brilliant light?
Are those areas soft or stiff?
Are they cool or warm?
Breathe into those areas as you start to envision that light moving up to your knees and thighs.
Imagine that light hitting every part of your legs,
Feet,
And toes,
Healing any discomfort and providing warmth and clarity as you breathe into those areas.
The light starts to move into your pelvic area,
Filling up that space with healing,
Warm energy.
Take a moment to breathe into this space and notice.
What do you find?
Is there openness?
Is there closeness?
Is there any movement?
Any sensation?
Remember,
You are an observer,
An adventurer,
Journeying deep into your own body and noticing anything that is happening within you now.
I invite you now to breathe deeply into the bottom of your spine.
Feel,
Breathe,
And connect with the area,
The bottom of your spine.
How does it feel in that area as you breathe into it?
Bring your attention to that area.
What do you find?
Is there warmth or coolness,
Movement or stillness?
Whatever you find is perfect and is precisely what you carry within you right now.
Nothing for you to change or do.
Just breathe light into that area and allow everything else unfold.
From the bottom of your spine,
Bring your awareness a little bit higher into the area around your belly button.
Breathe light into that space in your stomach and feel it.
What do you recognize there?
Is there any movement?
Is there any sensation?
Do you feel anything?
If you feel nothing,
That is perfectly fine.
Breathe into this nothingness and notice.
This is what you feel.
From your stomach,
You bring your awareness a little bit higher into your chest and breathe into the center of your chest.
How does your chest feel today?
What do you notice?
You are an observer,
You are an adventurer with this incredible journey into your own body.
Just noticing what you find as part of that adventure.
What is happening in your chest as you breathe into it?
What happens when you imagine that warm light filling up that space in your chest?
Breathe into it fully,
Notice it.
Imagine that light flowing from your chest down your arms and into your hands and fingers.
From your chest,
Bring your awareness a little bit higher into your heart.
Breathe into your heart and feel what is in your heart right now.
Breathe and connect with any sensations you feel around your heart and move deeper and deeper into the core of your heart.
How does your heart feel today?
What do you find when you breathe into your heart right now?
Is your heart open,
Accepting?
Is your heart closed?
Whatever you find,
Simply notice,
Observe,
Breathe and accept.
If there are any parts of your body that feel stuck,
Imagine filling that space with the brilliant healing light.
From your heart,
You bring your awareness a little bit higher into your throat.
You breathe into your throat,
Noticing sensations,
Movement,
Stuckness,
Anything.
Simply recognize,
Becoming aware of this area of your body.
What do you find in your throat as you breathe into it?
So much communication is flowing to and from this area.
What do you notice?
From your throat,
You bring your awareness a little bit higher into the area between your eyebrows.
Bring your awareness to that point just above the point of your eyebrows.
Breathe into it and what do you find?
Is there openness?
Is there closeness?
Is there any movement,
Any sensation?
Fill that space with healing light.
Clear that space between your eyebrows by breathing light into it.
From your third eye,
Bring your awareness a little bit higher to the top of your head.
Breathe into the top of your head and allow everything to soften.
Notice,
What do you find as you imagine your entire body filled with that brilliant,
Warm,
Healing light as it reaches the top of your head?
What is at the top of your head?
Do you feel any openness?
Is there anything flowing in or out of your body?
Breathe in with awareness.
You are now going to invite your awareness to flow from the top of your head all the way down to the bottom of your feet and then from the bottom of your feet all the way up to the top of your head.
Just noticing your body filled with that healing light touching every single area,
Providing gratitude,
Acceptance,
And healing energy.
When you inhale,
Breathe light into the spaces of your body that feel uncomfortable or stuck.
And when you exhale,
Imagine any negative energy being pushed out like smoke through your nose.
Take one more moment in this beautiful state of awareness as you imagine your body filled with that brilliant light healing your heart,
Your mind,
Your body with its warmth.
I invite you now to bring your awareness back to the present moment,
Reconnecting with your whole body in the place where you sit.
Reconnect with the sound of my voice.
Remember that this light is within you always.
It's there for you to call on and remember,
There to provide you healing from whatever that ails you.
This light is within all beings and shines brightly within you.
From my inner light to yours,
I wish you a peaceful and calming day today and always.
Namaste.
