Welcome to this body scan meditation.
It is believed that the body is a mirror to our inner thoughts and our beliefs.
Our body is always talking to us and there is a lot to learn from our body if we take the time to listen to it and understand what it is trying to tell us.
So take a comfortable position.
A sleeping position works best for this meditation.
It does not matter if you are sitting.
Just get yourself comfortable.
Close your eyes.
Take a deep breath.
Take another deep breath,
As deep as you can and call any scattered energies back to you.
We will take another five deep breaths and as we exhale from each breath,
We will count down the number of the breath and visualize the number in our mind's eye.
5,
4,
3 and 1.
Now gently bring your focus to the crown of your head.
How does this area feel?
Does this area feel comfortable and light?
Or is there some tightness in this area?
As you focus on the crown of your head,
Reflect on the day or the week that has passed.
Did you experience any tensions?
Any anxieties?
Did any of your experiences during the week cause your head to ache?
How did you deal with these tensions?
What were the causes of these tensions?
What made you anxious?
What could you have done to avoid that tension?
To avoid that anxiety?
To avoid that stress?
Take a moment to reflect on what you could or would have done differently given the chance to do so.
And ask yourself if it is possible to take these changed actions into the rest of the day or into the week that comes.
Now relax the crown of your head.
Let go of any tightness and release any stress you are holding there.
Now move your focus to your ears.
Our ears represent our capacity to hear.
Are you able to listen to what is being said?
Do you sometimes feel the need to avoid hearing something that is being spoken?
Do you feel at times you are not paying attention,
Not listening to what someone is saying to you?
Many of us listen to respond to what is being said which comes at a cost of understanding what the other person is saying.
Take some time to reflect on your listening habits and ask yourself how can you commit to being or becoming a better listener.
Next,
We move to our eyes.
Our eyes represent our capacity to see.
We see and we observe with our eyes.
Sometimes our unwillingness to see things holds us back from progressing in our lives.
Is there something you are not willing to see?
Are there some experiences in your past you are avoiding looking at?
These may be painful experiences or may also be hurtful experiences.
Sometimes these experiences could be so hurtful that we become blind to their existence.
We hide them where we cannot see them.
Are you negating what is happening in the present?
Are you afraid to face anything that may be happening in the present?
Or is there something in the future you are afraid to look at?
And ask yourself that if you are willing to see,
To see your past,
Your present and your future clearly,
What would you see that you can't see now?
What would you be willing to look at,
Face head on and move past firm?
Are you willing to see or do you choose to continue to remain in darkness?
Move your focus now to your neck and truth.
The neck represents our ability to be flexible in our thinking,
To be open to other points of view,
To see other parts or the other side of a question.
Are you willing to be flexible in your thinking or do you wish to remain stuck in your rigid ways?
Are you stubborn about your own concepts or are you willing to consider the point of view of others without being stuck with your concepts?
A truth represents our ability to speak up,
For ourselves to stand up,
For ourselves to say what we mean to say and not to feel inadequate in our silence.
Do you feel you do not have the right to speak up or do you feel you are being deliberately silenced?
Do you wish to be heard?
And if you wish to be heard,
What can you do to make yourself heard?
A truth also represents the flow of creativity in our body.
Is your creativity moving freely or is it being stifled?
And reflecting on the area of creativity,
Think about any opportunities you have had to be creative that you may have passed up on.
How can you get into the flow of creativity again?
What are the little things you can do to start being more creative?
Move your focus now to your arms.
Our arms represent our ability and capacity to embrace the experiences life has to offer.
How capable and able are you to embrace the various experiences life is putting at you?
Is there any change you need to make in your life to make you more able,
More capable to experience all that life is offering you?
And focus now on your hands.
We grasp onto things,
We hold onto things,
We clench things.
Sometimes things slip through our fingers.
The fear of loss,
The fear of not having enough are some of the fears that cause us to hold onto things tighter than we should.
Sometimes our carelessness causes things to slip away.
Reflecting on your life,
Think about what you are holding onto and what are the things that tend to slip away.
Think about anything that you are holding onto that you should be letting go of.
This could be resentment,
It could be anger,
It could be some kind of frustration.
And also think about the things that you should be giving more of your attention to,
Which you may have been neglecting.
And we move now to our back.
Our back physically supports our body.
Similarly,
Our back metaphysically represents our support system.
Do you feel supported in your life?
Are you getting the support you are looking for from your parents,
Your spouse,
Your children,
Your colleagues,
Your boss,
Or even the organizations that you subscribe to?
In what areas are you lacking support?
In what areas would you like to be more supported?
And think about in what ways are you supporting yourself?
Supporting yourself can be internal or external.
Thinking about your internal support,
How do you keep your mind balanced?
How do you maintain your health,
Relationships,
Finances,
Career,
And other life areas?
Sometimes internal support may not be enough and in some life areas,
There is a lot of value to be gained from enrolling external support.
Reflect on the areas of your life where you could get value from external support.
This could be a finance professional to do your taxes or an interior decorator to remodel your home or maybe someone to help you with the project that you are trying to complete.
Think about how you could support yourself internally and externally.
And we move now to our stomach.
Our stomach represents our ability to digest new ideas and experiences we have.
Have you been open to receiving new ideas or do you prefer to be set in your ways?
Do you look and try new experiences or do you prefer to stay safe and within your comfort zone?
In every new experience we have,
In every new experience we can stomach,
We learn something new,
We discover something new,
We understand something new about ourselves and about the world around us.
And move your focus now to your legs,
Your upper and lower part of your legs.
Our legs carry us forward in life.
Are you moving forward in your life or have you reached a point where you are standing still and life is simply passing you by?
As we use our legs to move forward,
Let us continually commit to moving forward in life and not remaining stationary and letting life pass us by.
Whether it be in exploring new relationships,
Learning a new skill,
Having a new experience or cultivating a new hobby,
Simply commit to moving forward and not remaining stuck or stagnant in your life.
The knees,
Like the neck,
Represent flexibility but the flexibility the knees represent deal with bending and pride,
Ego and stubbornness.
Sometimes when moving forward,
We may become fearful of bending or we may become inflexible,
Not willing to change the way we think,
Act or behave.
Are you stuck or are you inflexible because of ego,
Pride or stubbornness?
Are you unwilling to bend?
Or can you introduce flexibility in all that you do?
Are you willing to incorporate flexibility to be able to adjust to the different experiences that life is offering you?
As we move now down to our feet,
Our feet metaphysically represent our understanding.
They represent our understanding of ourselves and of life,
The past,
The present and the future.
Do you live in awareness?
Do you understand yourself?
Do you understand why you think and do things the way you do?
Have you made peace with your past and stopped worrying unnecessarily about the future?
Do you live in the present moment and finally we move now to our skin.
Our skin represents our individuality.
How comfortable are you with your individuality?
How comfortable are you being yourself?
Do you feel the need to conform to society?
Do you feel the need to bend to peer pressure?
Do you feel you need to do things because they please others?
Simply ask yourself how comfortable are you in your own skin?
And as we have scanned our body through this meditation,
Thinking about each part of your body and if you are experiencing some sort of discomfort in any of these parts,
Think about what changes you could make in those associated areas that we touched upon during this meditation.
And we will now complete this meditation with some powerful affirmations which you can choose to listen in your mind or repeat after me.
Affirmations My body is whole,
Perfect and complete.
My body is my best friend.
Each cell in my body is blessed with divine intelligence.
I listen to my body.
I understand what it is telling me.
My body is always in sync with the life principle of healing.
I am safe.
I am divinely protected.
I am always guided.
Health and freedom are my choice.
I am healthy.
I am whole.
I am free.
And I will now count from 5 to 1 and with each count we will inhale and exhale.
5,
4,
3,
2 and 1.
And taking your time to bring your body to yourself,
When you are ready you can open your eyes and come back to yourself.
Namaste.
