Welcome to this body scan meditation,
And thank you for joining me today.
Now,
This meditation is going to be focusing on releasing tension and enhancing our body awareness.
Now,
Since this is a meditation to achieve deep relaxation,
It's probably best if you do this one laying down as opposed to seated.
Although,
Whichever is more comfortable for you is how you want to do this meditation.
Now,
To begin,
We're going to do three deep breaths to center ourselves and prepare.
We're going to inhale through our nose until we're all filled up.
We're going to hold for just a moment and then sigh the air out and just release it out.
So,
Let's begin.
Exhale all the air you have at the moment,
And then a big,
Deep inhale through your nose.
Fill all the way up and just hold for a moment and release the air through your mouth.
Big sigh.
Again,
Inhale.
Fill all the way up.
Hold and release.
And we let the tension go a little bit as we sigh out.
Last time.
Big inhale through your nose.
Take another little sip if you can.
Hold and release.
Now,
Make any little adjustments that you need to be as comfortable as possible.
And let's begin our meditation.
Now,
I'm going to ask you to visualize a ball of bright white light that's just above the top of your head.
And we're going to visualize this light coming down and creating a wave of relaxation as it passes through all the parts of our body.
We're going to move from our head all the way down to our feet.
And I'll be naming the different parts of our body as we go.
So,
If you have your ball of light just above the top of your head,
As it slowly sinks down and touches the top of your head,
You feel a warm,
Relaxing wave that's going to relax your scalp.
Just feel the relaxation in your scalp.
Down through your forehead.
Just at your eyes.
Let all the little muscles around your eyes relax.
Down past your ears.
Down to your jaw.
Let your jaw and your mouth muscles relax.
Let your tongue just lie in the bottom of your mouth.
Your teeth might come apart just a little bit.
Just for that relaxation.
Next,
This wave of relaxing light is going to pass down through your neck,
Relaxing all the muscles in your neck,
Around your voice box,
And it'll spread out across your shoulders.
Let the relaxing wave take away the tension that's in your shoulders.
As you breathe in to this relaxing wave,
Let the energy of your breath slowly pull the tension out of your shoulders.
And now,
This wave goes down your arms.
Down your biceps to your elbows.
And now down your forearms and your wrists into the palms of your hands.
And down through each separate finger.
You may feel a little tingling in the palm of your hands at this point.
As the relaxing wave of light passes your hands.
Now bring your awareness back up to your shoulders.
And we're going to allow this relaxing wave to move down through our chest.
Down our ribs,
Past your heart space.
Any tension is getting swept away with this wave of relaxation.
Down into your abdomen,
Into your belly,
Into your hips.
Any tension that's in your lower back and in your hips,
Again,
Is just getting washed away by this wave of relaxing light.
As it moves down past your hips,
Into your legs,
Through your thighs,
To your knees.
And any tension,
Any pain,
Any constriction that are in your knees,
It just gets washed away by this relaxing light.
Relaxation goes past your knees,
Down into your calves,
Into your shins,
All the way down to your ankles.
Removing any tension,
Any constrictions,
Any blockages.
Just washing it away with white relaxing light.
The wave rolls down across your feet,
The tops of your feet,
And the bottoms of your feet.
Out to your toes,
And then just continues on and pulls all that tension right out,
Down into the ground.
And again,
You may feel a little bit of tingling on the bottom of your feet.
That's perfectly natural.
Now,
For the next couple of minutes,
Just be aware of the relaxation that is in your body.
See if there are any residual places of tension,
Of constriction,
And just let them let go.
And just be in this relaxed state.
You can bring your awareness to your breath.
No tension,
No strife,
No stress.
Just relaxation,
Breathing in and breathing out.
And I'll be back in just a minute or so.
Just enjoy the calm.
Just relaxing,
Breathing in and breathing out.
And now,
I invite you to bring your awareness back into your body.
The space that your body is taking up.
Bring your attention back to the room that you're in,
In this present moment.
Again,
Wiggle your fingers,
Wiggle your toes if you need.
Just bring yourself back.
One final deep breath in and release.
And now,
You may open your eyes and go on with your day,
Starting from a place of relaxed calm.
And remember this.
Remember the feeling that's in your body,
So that during the day,
You can recall it and bring yourself back to that relaxed state.
Have a great day,
And thanks for being with me today.
