Hello,
Beautiful one.
Welcome to this body scan meditation.
Begin by taking a comfortable position lying down.
Make sure that your head is cradled nicely and that your arms are resting by your side or on your abdomen.
And then begin by taking a nice deep full breath in,
The deepest breath you've taken all day.
And then let it out with a sigh.
And then take another deep full breath in.
And as you let exhale,
Just allow your body to settle into whatever you're lying upon.
And then breathe in whatever way feels good to you,
Noticing the rise and the fall of your body as you breathe.
And just with gentle awareness,
Noticing the differences between the out breath and the in breath.
Perhaps noticing the air as it enters and exits your nose.
And just really allowing this breath to nourish you.
So with each exhalation,
You can let go of more and more of whatever's weighing upon you,
Letting go of tension,
Tightness,
Releasing anything that doesn't serve you on the exhale.
And as you continue to breathe comfortably and easily,
Just bring your awareness to the top of your head.
And if at any time while we're doing this,
Your mind wanders away,
That's okay.
That's what minds do.
Just notice where it went and bring it back to whatever part of the scan we're on.
Also noticing the top of your head,
Your scalp,
Perhaps raising or wiggling your eyebrows so that you can isolate the muscles of your scalp.
And bringing your attention down into your forehead and that space between your eyebrows and allowing your forehead to just smooth and soften,
Shifting down into all those little muscles around your eyes and your cheeks and your nose,
Down into your mouth,
Perhaps swallowing gently and allowing your tongue to rest on the floor of your mouth.
Bringing your attention to the muscles around your ears and your jaw,
Noticing if there's any tension captured there,
Ascending the warmth of your breath,
Coming down into the back of your head and your neck and into your shoulders,
Allowing your shoulders to move away from your ears,
Creating space,
Breathing into any tension or tightness that's in this area.
Coming down now into your arms,
Your upper arms,
Your elbows,
Your forearms,
And down into your hands,
All the way down into your fingertips,
Giving them a little wiggle maybe and allowing them to rest.
And bringing your attention to your back as it rests against whatever you're lying upon and just noticing the shoulder blade connection,
The upper back,
The middle back,
And the way that your lower back arches away from what you're laying upon,
And down into your tailbone.
And shifting to the front of your body,
Noticing your chest and your rib cage and your diaphragm and your low belly.
This part of our body that has all the organs,
Very busy part of our body,
Just allowing it to soften,
Breathing,
Noticing the rise and the fall.
Then shifting down into your hips and your pelvic floor and the buttocks,
Down into your thighs,
The backs of your thighs as they connect with whatever you're lying upon and the fronts of your thighs,
Coming down around your knees and then into your shins and your calves,
All the way down to your ankles,
The tops of your feet,
The soles of your feet,
And into your toes,
Maybe giving them a little wiggle to see how they feel.
And then as you briefly scan back up through your body,
Just notice any areas that maybe didn't want to give up their tension or their discomfort,
And see if you can just focus in on those areas one at a time,
Sending the warmth and the love of your breath,
Smoothing out any tense or tight places,
And allowing your body to just continue to release,
To let go,
Perhaps becoming heavy with relaxation.
Maybe you feel a sense of lightness as you're relaxing.
Whatever the experience is,
It's the experience that's just right for you.
Feeling some heaviness in your arms and your legs,
And just really resting in the comfort of this moment with nothing to bother you and nothing to disturb you.
Allowing thoughts to just come and go without really connecting with them or getting attached to them.
Just noticing them as events that are just happening in your mind as you just lie here comfortably and easily.
Letting any cares or worries go.
You might notice occasionally a physical sensation pops up,
And that's okay too.
Just notice what it feels like.
Breathe into it and give it some space.
Breathing now to your breathing.
Locating your breath in your body,
Noticing the rise and the fall,
The in and the out.
Just as if you're on a raft bobbing in the gentle ocean current.
The ebb and the flow,
The in and the out.
Everything go,
Easing in to comfort and peace and relaxation.
And now bringing your attention back to your surroundings,
Noticing what you can hear,
Feeling the support of what you're lying upon.
Gently begin to wiggle your fingers and your toes,
Perhaps giving a little stretch and taking a nice deep breath in and letting it out.
And whenever you're ready and in your own time,
You can open your eyes and return to the room.
Be well and have a wonderful day.
Namaste.
