Hello and thank you for joining me for this short body scan meditation.
Today we will gently bring our awareness through our body to see where we're holding on to tension,
Where we're experiencing tightness,
And how we can find release.
Before we begin,
I ask that you make yourself comfortable either lying down or sitting upright.
Now close your eyes and see if you can make yourself about 10% more comfortable.
Gently rest your hands at your sides or in your lap.
Take a nice slow long deep breath in,
Feeling your belly rise and then releasing the breath with a sigh.
Let's do that two more times and feel your body relax deeper with each exhale.
Now bring your awareness to your feet.
Notice if there's any tightness,
Tension,
Or pain in your feet,
Your toes,
Or your ankles.
Take a long slow deep breath in,
Feel it pull down to your feet and ease any tension you might be experiencing.
Let that breath go with a sigh,
Feeling the release of pent up energy.
Let's take another long slow deep breath in with gratitude for our feet and how they hold us up each day kissing the earth step by step with loving kindness.
Move your awareness to your legs,
Our graceful strong legs that carry us through our days,
Our beautiful knees that allow us to bend so that we do not break.
Notice if you're holding any tension in your calves,
Your thighs,
Maybe your hamstrings are tight.
Take a long slow deep breath in,
Feeling that breath spiral down your legs,
Allowing for a little ease and release.
See thou loving kindness.
Take another long slow deep breath in,
Feeling your legs relax more deeply,
All of the tension dispersed.
Move your attention gently to your hips and pelvic region.
Begin noticing any areas of tightness,
Soreness or weakness.
Breathe into those areas,
Loosening and feeling the deep release our breath allows us.
Breathe out with sweet release as the tension melts from your hips and pelvis.
Gently bring your awareness to your belly.
You may even place your hands on your belly,
Feeling the rise and fall of your breath,
Your connection to the universe.
Breathe in deeply,
Noticing where that breath goes.
Do you feel it swirl down to your navel?
Maybe you feel it in your back.
Take a moment to notice where your breath is most needed.
We tend to hold our anxiety in our bellies,
So this may be where you need to focus your breath.
Breathe in deeply with loving kindness and exhale loving kindness.
Gently move your awareness to your heart.
And again,
You may want to rest your hand on your chest above your heart,
Feeling its unique rhythm.
Breathe into your heart space.
Breathe out release.
Breathe in deeply to your heart space with loving kindness,
Allowing any pain,
Past traumas to simply melt with your breath.
We hold so much in our heart for ourselves and others.
In this space,
You are able to release the tightness you feel.
Take a long,
Slow,
Deep breath in,
Visualizing bright green light streaming into your heart.
Feel it full of love for yourself and the universe.
Breathe out that beautiful green light to the world,
Sharing the loving kindness.
Now gently move your awareness to your throat.
Notice if your throat is sore or maybe you've had some issues saying things,
Speaking your truth.
Breathe deeply into this space.
Feel your breath caress your throat as it moves deeply into your lungs.
A healing,
Cleansing breath removes any restriction and any fear you feel about speaking your truth.
Exhale with a long sigh,
Feeling peaceful,
Calm,
Confident in your speech.
Now bring your awareness to your face.
Relax your jaw if you've been clenching your teeth.
Notice your tongue,
Let your mouth open slightly and allow your tongue to gently touch your teeth in a resting position.
Notice any tension in your neck or head.
Breathe deeply,
Feeling your breath spiral up to your crown.
Exhale with a sigh,
Releasing any tension,
Allowing any thoughts you may have to just float by like clouds in the sky.
Take another long,
Slow,
Deep breath in,
Visualizing golden light bathing down from the universe,
Entering the top of your head,
Flowing through your entire body,
Removing any constriction or dis-ease you may be feeling.
Breathe in deeply and feel this golden light surround your body,
Protecting it.
Allow yourself to mount into this golden light.
It is a part of you.
You radiate the light of love.
Take a long,
Slow,
Deep breath in and release with a sigh.
Now bring awareness to your whole body.
Notice if there are any areas that still feel constricted and gently breathe into them.
Take a long,
Slow,
Deep breath in,
Release with a sigh.
You are safe,
You are protected,
You are whole,
And you are loved.
Rest here for a moment,
Feeling universal love surround your body,
Knowing that you are deeply connected to the sacred universe.
Now when you are ready,
Begin to bring small movements to your fingers and toes,
Bringing your awareness back to your space.
Slowly feel the energy increase as it moves up your arms,
And when you are ready,
You may open your eyes.
I hope you feel peaceful,
Loved,
And relaxed.
I am grateful to have met you on the path.
Namaste.
