Hello,
Welcome to this Body Scan Sensation Awareness for Relaxation Meditation.
My name is Nura from Moments of Satori and I'll be guiding you through this meditation.
We will be embarking on the sensation awareness in your body and deepening into relaxation.
Please find a comfortable position,
May that be seated,
Cross-legged,
In a chair or on your bed.
When you're ready,
Close your eyes or have a low gaze.
Take three deep clearing breaths together.
Take a deep breath into the body.
Hold.
And slowly out through your nose.
Again,
A deep breath into the body.
And slowly out through your nose.
One more,
A deep breath into the body.
Hold.
And slowly out through your nose.
Start to take notice of your toes,
The heel.
Feel the sensation of your feet.
Noticing any sensations that arise without trying to change them.
You might notice and feel some tingling,
Some pulsation,
Or even heaviness in the feet.
Gently guide yourself up to your lower leg.
Noticing the sensations in your calves and your shins.
Do you notice any warmth or any coolness,
Any tingling sensations?
Feel into these sensations.
Take notice of your knees.
Feel your knees,
Start to breathe into them.
Start to travel up your thighs.
Do you notice any emotions arise while you're here?
Allow these emotions to come up naturally.
Don't judge them,
Just observe them.
Move up to your torso,
Your abdomen.
Is this some loving breath to your gut?
Start to feel the natural rise of your chest as you breathe.
Notice your chest rising and falling with every single breath that you take.
Witness your back.
Relax your back.
Relax your shoulders.
Notice if your shoulders are touching your ears or are they hanging freely?
Notice any tension in your neck,
Your back,
Your shoulders.
Just feel into them.
Feel your breath go down your throat.
Feel it fill up your head.
Do you notice any emotions arise when you focus on your face?
Do you feel the sensations of your chin?
Notice how your whole body feels.
Where do you feel the most sensation?
Sit in this relaxation.
Deepen into this relaxation.
Enjoy the sensation.
And with your eyes still closed,
Start slowly bringing your awareness back in.
And when you're ready,
Put a hand or both hands on your heart.
And if you choose to do so,
Send this meditation out as a blessing or an offering to all beings worldwide or your own personal intention.
Thank yourself for showing up for you and the collective.
