Body Scan With Crystal Bowls To Ease Grief And Pain

Welcome to this body scan using crystal bowls,

Aiming to identify the areas in the body where we hold on to grief and pain and we all have some of this somewhere in our bodies.

The important thing is that we notice it's there and acknowledge it and allow it to be as it is and then just see if we can release some of it,

See if we can let go of some of that pain rather than holding on to it.

So I'll be talking you through it so you can do this seated but probably better to be lying down so that you get the benefit and I'm recording this during a storm in the UK so if we hear some sounds of rain outside then that will all just add to it,

That feeling of turbulence in the body is something that we're probably all a bit familiar with.

So coming into a place of comfort,

Resting down on the floor,

Just having a little wriggle so that you feel grounded,

Feeling the connection with the earth beneath the body and a blanket or two over the top of you and a pillow maybe for the head and drawing in some nice big deep abdominal breaths so all the way into the ribcage front side and back and then also all the way down into the tummy so filling the tummy up like a balloon.

Ah feels good already doesn't it?

Just letting go a bit,

Just connecting in with the body,

Connecting in with the earth beneath you,

Never-ending unconditional love and support.

So tuning into that for the moment,

A sensation that you can just let go a bit into the earth,

Mother Earth always has you,

She's always supporting you,

No questions asked and you can always let go a little through the feet,

Through the body,

If you're lying down you might feel it moving out of the back of the heart space,

Down,

Down,

Down,

Deep into the earth where Mother Earth can transmute any negative energies.

Connecting in with a bright white light way up above the head you might feel this streaming down through the whole body if you're lying down like a huge pillar,

Beam of light bathing the whole of the body,

Aura,

Energy field,

Landing in the now.

Almost the next 30 minutes or so is just for you,

You can let go of all thinking,

All doing,

Let go of expectation,

Just be with your body and the breath and the sound of my voice and the crystal balls.

And if you get lost a little way along the journey through the body,

That's very normal,

The brain does like to wander off and chatter away to itself,

So just be kind to it,

Don't berate yourself,

Just gently lead it back to the sound of my voice and the area of the body that we're focusing on.

Just introducing the bowls to you,

Breathing in deeply,

Drawing your focus now all the way down the body,

Down through the torso,

Down through the legs into the big toe of the right foot,

Just noticing that it's there,

Focusing on how it feels for you in this moment.

Are there any sensations,

Any warmth,

Awareness of coolness,

You might be able to feel the fabric of your sock or the blanket,

The weight of the blanket over the top of the toe,

Just drawing your focus into that right toe,

Breathing into it,

Just becoming aware and then shifting your weight into the second toe of the right foot.

Notice how they sit together,

If there's any space between them or if they're touching one another.

Can you draw your attention to the toenail on the top of the toe,

The second toe,

The joints,

Then the third toe,

Moving your awareness gradually,

Then the fourth toe on the right foot,

Becoming aware of all sensations,

There might be tiny little movements,

Tiny little feelings,

There might be some aching there,

Might be some tingling,

Don't worry if you can't feel much at all,

Just let that be as it is too and then moving your attention into the right toe,

Right little toe,

Breathing into all of those toes as they sit together and connect into the ball of your foot,

Drawing your focus there now,

The ball of the right foot,

Becoming aware of how that feels.

We really don't focus on our feet very much but they do so much work for us,

So noticing how they feel,

Is there any aching there,

Tiredness,

Accepting it,

Acknowledging it,

Moving on into the instep of the right foot,

Breathing into that space,

So it's as if you're drawing your breath all the way in,

Through the crown of the head,

All the way down the body,

Down into that right foot,

Into the ball of the right foot,

So if you're not a visual person that's okay,

You can't see it,

Just be in with the feeling of it and if the mind wanders off,

Bring it back to the sensations.

The heel now of the right foot,

How does that feel for you in this moment?

The outer edge of the right foot and then moving your focus onto the top of the right foot where all of the bones connect in,

A lot of work that goes on in these feet,

Just drawing in some awareness,

And into the ankle now of the right foot,

Deep inside that ankle joint,

As if you're shining a torchlight,

It's shining on that right ankle,

How is that feeling for you?

Again,

Allowing it to be exactly the way it shows up,

Not wanting to change it in any way,

Because sometimes we have aches and pains in the body and a body scan can really bring us into deep awareness of that pain,

But pain never stays at the intensity of a ten on a scale of one to ten,

It does move along that scale,

So allow it to do that,

Let it be a ten if it's a ten and let it come back down again,

And then letting go of the awareness of the right foot,

Shifting your attention into the calf,

You'll probably feel the sensation of the weight of the body,

The calf touching the surface that you're lying down on,

The shinbone,

The lower leg,

Where it connects into the ankle,

And where it connects into the knee,

So moving your awareness up now into the right knee,

Breathing into that space,

How does this right knee feel for you?

Is there a sensation deep in the cartilage,

Behind the patella,

The kneecap,

Again knee joints are very complex,

Lots of ligaments as well around,

So being aware of those,

And then letting go of the lower right leg and moving your awareness up into the hamstring of the right leg,

And the thigh,

And the long femur bone,

Breathing into that upper right leg,

Noticing any sensations,

And awareness of that whole right leg,

And possibly by now the left leg has started speaking to you,

As you focus on one,

The other one often starts to communicate,

So shifting your attention across the pelvis now,

We'll come back to the hip in a moment,

And down the left leg,

All the way down into the left big toe,

And compare the difference between the left and the right,

Does it feel exactly the same,

Do you have more awareness in one foot than the other?

Left big toe joint,

The second toe on the left foot,

And the third toe,

Some awareness of the sensation of them sitting together,

Connecting in to the foot,

The third toe,

The fourth toe on the left foot,

They might feel cooler than the right,

They might feel warmer,

It might be more of a sensation in the left than the right,

Or the other way around,

And don't question it,

Don't be carried away on a story about it,

About why it's the way it is,

Just allow it to be exactly that,

And then the little pinky toe on the left foot,

Just noticing that,

Often gets forgotten about,

And then where they connect in to the ball of the foot,

Moving your focus there,

Breathing into that,

And then into the instep of the left foot,

All those ligaments,

And the heel of the left foot,

The whole of the sole of that left foot,

How does that feel right now?

And then into the bones on the top of the foot,

Where they connect in to the ankle joint,

Deep inside that left ankle,

Are there any little twinges,

Any little micro movements,

If you're highlighting them and you're listening to everything,

The smallest of sensations,

And then letting go of the awareness of the left foot and drawing your focus up into the left calf muscle,

Is that aching,

Does that feel relaxed,

Does it feel tight and hard,

Or does it feel soft,

The shin bone,

And then into the left knee,

Deep into that left knee,

As if you're bringing a spotlight into fine focus,

So from very wide,

Deeper deeper,

Deeper,

Smaller,

Smaller,

So that you are really into the minutiae of what's happening in that left knee,

This beautiful consciousness,

This awareness of your body,

Your physical human body,

And the way it's feeling,

The lovely acceptance here of everything,

Just showing up as it is and allowing it to be that way,

Letting go of the lower leg and the left knee and moving your attention into the upper left leg,

Thigh muscle,

The long bone that connects into the knee and the hip,

The hamstring at the back,

How does this left leg feel,

So expect by now the right one is completely relaxed and resting and you can let the left one go now too,

The earth is completely supporting your body,

Release the legs,

Let go,

Moving your torchlight of awareness into the left hip,

The ball and socket joint,

And all the way across the pelvis and into the right hip,

Noticing whether there's any difference again,

Sometimes one is more favoured than the other,

More flexible than the other,

So sometimes we compensate and one feels a little bit more achy because it does a bit more work,

So just have that awareness there,

Again no judgment,

Awareness of the pelvic bone,

The tissues,

The organs held within the pelvic bowl,

Breathing into that space,

Good,

Releasing as you go,

As best you can,

Moving up into the lower back,

Awareness of the vertebra,

Awareness of the pelvic girdle,

Buttock muscles,

Kidneys,

Digestive system,

How is all of that area feeling,

Is there any tension there inside,

Is there any pain,

Any grief being held here,

Any stress,

Quite often we hold our emotions in the solar plexus,

The area around our tummy can often be very sensitive to our emotions,

That's why we often get tummy upsets,

Because our body's upset and it's not feeling very happy,

It's very important that we listen to that and this is where these body scans and meditation are so helpful because they make us more mindful of our emotions and how they're affecting our body,

If you're feeling anything here,

Just know that you're being held,

Know that I'm sending you love and healing,

That you are supported,

You are cared for,

You are not alone.

Breathing into that space,

The lower part of the torso,

The tummy,

The solar plexus,

The lower back and the middle back,

Release those tears if you're feeling them coming,

Let them trickle down your beautiful face,

Let them be as they are,

Allow your body to release safely,

Just letting go of some of that pressure and then moving your awareness up a little into the upper back,

Into the diaphragm,

Noticing how the body just breathes by itself,

It knows exactly when to release the breath,

It wants to inhale again,

The diaphragm is always working,

Pulling down to inhale,

Expanding the lungs and pushing back up again to squeeze the stair layer out,

There's no need for you to adjust anything here,

Allow the body to breathe,

You're simply watching,

Noticing how the ribs expand front,

Side and back and that sensation of the connection of the earth beneath the back of the ribs as you breathe in and out,

How does that feel for you in this moment?

Moving your awareness now into the heart space,

So again just like the solar plexus,

This can be an area where we hold on,

This can be our grief center where we feel broken hearted or if not completely broken hearted,

We still feel a heaviness there,

A sadness maybe,

An emptiness,

A weight,

Just noticing how does your heart feel?

You can feel the physical heart beating,

Also tune in to your emotional heart,

Listen,

What is your heart communicating to you?

Does it want to be heard?

Does it want to be held?

To feel safe?

To feel loved?

Allow the tears to come,

Breathe into the heart space,

Breathe out,

I'm going to play the crystal ball for the heart space here,

This is the F note,

So just breathing into this,

Keep breathing,

Keep releasing,

Allowing the heart to let go,

To release some of that pain that you've been holding on to,

Those tears,

Know that you're held,

Know that you're loved unconditionally,

Beyond your wildest imaginings,

If it helps maybe place a hand on your heart and send it some gratitude for all the work that it does for you,

Beating,

Sending all the blood,

Oxygenated blood around your body to all the cells,

Cleansing,

Clearing,

And for the love that it's capable of giving,

Not just to others but also to yourself,

We're quite good generally aren't we at giving love out to others but when it comes to ourselves we often are way down the list,

So making a conscious decision to help this heart beneath this hand,

To give it some love,

Some attention,

Some warmth,

Breathing in deeply to the heart space and shifting your focus now up into the shoulders,

Knowing that if you want to return to the heart space at any time you can,

You just need to find the time to lie down and be with yourself,

But for now we are moving into the shoulders and all the way down the arms,

Sending your awareness,

Your torchlight of attention all the way down into the tips of the fingers,

The right and the left,

We'll do them both at the same time,

Noticing how they feel compared to each other,

Quite likely to be some tingling in the fingers because the fingers and the hands are our healing sensors,

They give out so much to others,

So there'll probably be some sensation there through the fingers and probably in the palms as well,

Maybe warmth,

Might be some coolness,

Shifting your attention up into the wrists,

The right and the left wrists,

How do they feel,

Those wrist joints,

Are they aching for you in this moment or do they feel quite soft,

They're quite complex joints as well,

The wrists,

So an awareness of that and all the work that they do,

Gratitude does go a long way with the body,

So sending your wrists and hands and gratitude and love and moving your focus now into the lower arms,

Where the two bones connect into the wrists and into the elbow,

Noticing the elbow joints on both the right and the left arms,

Little crook of the elbow and that knobbly elbow bone that sticks out,

The funny bone and then into the upper arms,

The biceps,

The triceps,

Breathing into the arms,

Moving your awareness up into those shoulder joints,

Allowing them to show you how they feel and accepting everything,

It's like a curiosity with a body scan,

It's like you're zooming out and saying oh that's interesting,

A little ping there or a little tingle over here,

One side feeling different to the other,

There's absolutely no judgment or story about anything,

Letting your body just be and then shifting your awareness into the throat space,

So this is your communication chakra,

The area where you speak,

Sing,

You sound out your truth,

Noticing sometimes this area can feel a bit blocked if you're not allowing yourself to speak,

Again just with curiosity noticing that the neck and then up into the head,

First of all feeling the weight of the head as it rests on the floor,

By now expect your whole body is relaxed and you're just focused on the head,

So breathing now into that space,

That torchlight shining on the head,

The skin of the face,

The chin,

The jawbone,

The teeth,

Noticing the lips,

How soft they are,

The muscles around the mouth,

Does the jaw feel tight,

Is it holding on to something,

As you breathe into that space does it let go a little,

Breathing into the nose and the nostrils,

Feeling the sensation of breath moving in and out of the body,

And then up into the eyes,

Noticing how the eyeballs just rest in the sockets,

All the little muscles around the eyes,

How do they feel,

The temples,

Skin on the forehead,

The muscles,

The scalp,

Cranium,

The skull,

Perhaps feeling the weight of that,

And as we focus on it there's a little letting go with the out-breath,

The brain relaxing,

Resting in the skull,

Top of the head,

And the follicles,

And the ears,

Inner ears and the outer ears,

Resting,

Sounds drifting in,

Making their vibration,

And drifting away,

The whole of the body now,

An awareness of the whole body,

Just breathing in and breathing out,

I'm just going to introduce the crystal ball for the third eye space,

Breathing into that area,

Letting your body be soft,

And as you lie there just allowing those sounds to be absorbed,

Just notice before you begin to move,

How you feel compared to when you first laid down,

Hopefully a lot more soft,

A lot more aware of your beautiful precious body,

This one amazing vessel,

A tool to allow you to spread your magic,

Just enjoying that sensation of rest,

Of deep healing,

And when you're ready,

Wiggling your fingers and toes,

And in your own time bringing yourself round,

Or perhaps you may want to just lie there for a little longer,

And drift into deeper relaxation,

I wish you well,

I wish you love and deep healing,

And thank you so much for listening.