Body Scan Meditation For Space & Freedom

Welcome friends.

I'm Meg Burton-Tudman and I'm so grateful you're here.

I invite you to position yourself comfortably either seated or laying down with your spine long.

Once you're positioned,

Take a deep breath in through your nose.

Allow your belly to fill and follow that with a firm sigh out your mouth.

Again,

Deep breath in through your nose.

And when you're ready follow that with a sigh out your mouth.

Continue to breathe deeply in through your nose and out through your mouth.

Each breath in an opportunity to receive that energy and life force and each breath out an opportunity to release tension.

Let your next inhale be your deepest one yet today.

And when you're ready follow that with an even deeper exhale.

If you're able,

I invite you to now breathe in and out through your nose,

Lengthening to the extent that it's comfortable for you.

And gently guide your focus down to your left foot.

Feel any sensations in your left foot.

And on your next breath in,

Tighten the muscles in your left foot.

And as you exhale release that tension.

Notice any sensations,

Any differences.

And keep your focus on your left foot and imagine that part of your body infused with a beautiful white healing light.

Continue to breathe deeply and steadily.

And gently guide your focus over to your right foot.

No need to do anything special.

Instead give yourself an opportunity to notice what does the right foot feel like.

And on your next inhale tighten or tense the muscles in your right foot.

Hold that tension for a moment.

And on a breath out relax and release that tension.

Keep your focus on your right foot and notice any shifts,

Any feelings or sensations.

And now imagine your right foot bathed in white healing light.

Continue to breathe and gently guide your focus to your left calf.

Tune in and notice.

No need to judge,

No need to criticize,

Rather an opportunity to observe.

And on your next inhale tighten your left calf muscle.

And on your next exhale release that tension and tune back in.

Notice how the left calf feels.

And then bathe that area of your body in white healing light.

Giving yourself the chance to feel soothed,

Healed.

When you're ready gently guide your focus over to your right calf and notice how it feels.

Allow your focus on this body part to crowd out any distractions or competing thoughts.

And on your next inhale flex or tighten your calf muscle.

And on your exhale release that tension.

Notice the differences between the tight and the relaxed muscle.

Bathe that area of your body in white healing light.

Allowing yourself to feel an even greater sense of relaxation.

We'll continue moving up your body with a deep steady breath.

Gently guide your focus to your left thigh.

Tune inward and notice how it feels.

On your next inhale tighten your left thigh.

And as you exhale release that tension.

Notice any sensations.

And then bathe that area of your body in white healing light.

Imagine it expanding from the inside out,

Surrounding your left thigh.

Helping you to feel more relaxed.

Continue to breathe deeply and steadily and gently guide your focus to your right thigh.

Tuning inward and noticing how it feels.

And on your next inhale tighten your right thigh muscles.

As you exhale allow yourself to release.

Notice how it feels.

And then imagine that part of your body bathed in white healing light.

On your next deep inhale gently guide your focus towards your abdominals.

Tune inward and notice.

Notice from a sense of compassion and curiosity.

On your next inhale flex your abdominal muscles.

Feel that tension.

Give yourself a moment to experience that.

And as you exhale release that tension.

Let it go.

Notice how much easier it is to breathe deeply and fully when those muscles are more relaxed.

And I invite you to imagine your abdominals bathed and infused in white healing light.

Continue to breathe deeply and steadily and guide your focus and attention up to your chest.

Notice how this part of your body feels.

And on your next inhale tighten your chest and shoulder muscles side to side,

Front to back.

Feel that tension.

And as you breathe out experience that release.

Notice the sensation.

And then reimagine that white healing light bathing your entire chest and upper back in healing energy.

Take another deep cleansing breath.

And gently guide your focus to your left hand.

Notice your palm,

Your fingers.

And as you inhale make a fist with your left hand.

Feel the sensation.

And as you exhale release your fist.

Stretch your fingers out long.

Notice any tingling or other sensation in your left hand.

And imagine that part of your body glowing with white healing light.

And on your next inhale gently guide your focus to your right hand.

Give yourself a moment to experience any sensations.

And on your next breath in make a fist with your right hand.

Feel that tension.

Feel that tightness.

And exhale release.

Notice how your right hand feels.

And bathe that area of your body in white healing light.

Allow that to further support the feelings of release and relaxation.

Gently guide your focus back to your left arm.

Bend your arm at the elbow and tighten your forearm,

Your bicep,

Your tricep.

Feel that tightness.

And as you exhale release.

Notice the difference.

Feel the sensation.

And from your shoulder to your wrist bathe the left arm in white healing light.

On your next breath in gently guide your focus over to your right arm.

Tune in and notice how it feels.

And on your next inhale bend at the elbow.

Tighten your right arm from your shoulder to your wrist.

Feel that tension.

And as you exhale release.

Feel any sensations in your relaxed right arm.

And imagine that part of your body bathed in white healing light.

Continue moving up your body.

Bring your focus to both of your shoulders.

Tune in and notice how they feel.

And as you breathe in scrunch both shoulders up to your ears.

Feel that tension through the shoulders,

The neck.

As you exhale release your shoulders.

Let them drop away from your ears.

Feel the sensations of your shoulders when they're relaxed.

And bathe that part of your body in white healing light.

Supporting the relaxation.

Gently guide your focus to your jaw.

Notice how it feels.

Again no judgment,

No criticism.

Rather an observation what it feels like in your jaw at this moment.

And on your next inhale clench your jaw.

Feel tightness through your face and mouth.

And as you exhale consciously relax that muscle.

Notice the differences.

Observe any sensations.

And then imagine that part of your head bathed in white healing light.

On your next inhale gently guide your focus right between your eyebrows.

Tune inward and notice how it feels across your forehead between your eyes.

And on your next inhale,

Furrow your brows together.

Experience the tension.

And as you exhale release.

Notice any sensations.

And then imagine that part of your head bathed in white healing light.

Let that light spread from between your eyebrows out across your eyes,

Up your forehead to your temples.

Bathing you in healing energy.

And on your next inhale I invite you to tighten as many muscles as you can from head to toe.

Feel tightness or tension throughout your whole body.

And with a deep exhale release all of that tension.

Allow your body to feel heavy into the support underneath you.

And imagine from the inside out every single cell in your body infused with white healing light.

Allow that to reach every side,

Every crevice,

Head to toe,

Front to back.

And allow that white healing light to expand out from your physical body and into your energy field surrounding you.

Supporting you in feeling grounded,

Relaxed.

With a sense of freedom and ease.

When you're ready give a gentle wiggle to your fingers and toes signaling your body that it's time to return to this moment,

This space.

From my heart to yours,

Sending each of you so much love and light.