Body Scan Mindfulness Meditation For Emotional Clearing

Hello and welcome back to this guided meditation.

My name is Laura Plahuta and I am going to be guiding you through an emotional clearing meditation today.

Obviously not every day is going to be rainbows and butterflies.

We're going to be moving through days where we are really feeling the feels.

You know,

And some of them can feel very heavy in the body,

Very uncomfortable in the body.

They can make us want to run from ourselves,

Run from those that we love,

And dive into maybe some habits that aren't really serving our highest good.

And so my intention with this meditation is to guide you through a little bit of emotional clearing so that you can really tune into these emotions and be able to feel them to release them.

And so I am currently pregnant right now and my hormones have been through the roof for the last seven months.

And over the journey,

My emotions have been amplified.

The sadness feels so much heavier,

So much sadder.

And on the other end of the spectrum,

The gratitude and the happiness also feels very amplified as well.

And one of the things that I have really learned and it's really anchored into me and supporting my clients and supporting you over meditations is that when we feel,

We heal.

And a lot of the time we can pick up some beliefs around our emotions and it comes right from childhood where maybe when we were crying that somebody always told us to stop crying or what's wrong and they try to console us,

You know,

And instead of really just allowing us to feel our feelings and cry and move through it and then shift through it on our own,

Right?

Or maybe in relationships when you really wanted to speak your truth and you needed to share something with your partner or with somebody else,

They got defensive and reactive and reacted in strong ways that really made you feel unsafe to use your voice and share your feelings with those people around you.

And so there are many situations where we kind of shut down our emotions and maybe feel embarrassed if we're crying or embarrassed if we have these big intense emotions or seeing ourselves as sensitive and seeing that as a bad thing.

However,

Humans are emotional beings,

Right?

We're energetic beings,

We're spiritual beings,

We're emotional beings,

We're all of these things,

We're physical beings.

And when we can really learn to acknowledge and accept all of the multidimensional pieces of being human,

This is really where we learn that we find the most fulfillment.

We're no longer rejecting pieces of ourselves,

We're really accepting them.

So without further ado,

I'm going to guide you through this emotional clearing meditation.

And so if you haven't already found somewhere where you feel very safe,

Very comfortable,

Then please go ahead and do so.

I know when I have a lot of kind of big emotions,

I know I'm going to be crying and stuff.

I sometimes don't even like being around those people close to me.

And so a lot of the time I will actually go in my car,

I'll go for a drive,

I'll go to nature,

Somewhere where I know that I'm going to be completely by myself.

That may be in my room when nobody's home.

And sometimes maybe you'll feel comfortable doing this with other people around as well,

And having them come in.

I've really got to that place where I'm okay with that,

And will totally allow my emotions to release in front of other people.

But just really honoring where you're at and providing yourself that environment that is going to set you up to really be able to tune into yourself and feel and just be present with everything that's moving through you right now.

So if you need to pause this meditation to go and create that space for yourself,

Then please do.

And then we will begin.

So inviting you to find a space for yourself where you're most comfortable.

This could be laying down on your back,

Could be sitting up,

Can be any which way.

It's really asking your body what is going to be the most comfortable position for you right now.

It may take a little bit for you to find that position,

But inviting you to explore and move with your body until you find that position that is most comfortable for you right now.

And beginning to tune into your breath.

Just bringing awareness into your inhales and your exhales.

Bringing awareness to whether you're breathing very shallowly,

Whether you're taking some nice big deep breaths.

Not changing your breathing,

But just bringing awareness.

Noticing whether you're breathing from the very top of your chest,

Or whether they're starting from the very base of your belly.

Noticing whether your belly is expanding out if it's rising and falling,

If it's expanding out to the sides.

Just exploring.

And so a lot of the time when we are holding back on our emotions,

We're repressing our emotions,

We can tense up in the body.

And with that tension,

We tend to breathe a lot more shallow.

This is actually our synthetic nervous system,

Our fight or flight,

That is activated.

It causes us to breathe a lot quicker and a lot more shallow.

And so just bringing awareness.

And on your next inhale,

Inviting you to inhale through your nose,

Making that inhale slightly longer than it is currently.

And then exhaling through your mouth with an audible sigh.

Not being afraid to make any noise,

Take up some space.

As we actually release energy through toning and through our voice and making noise as well.

Energy cannot be created or destroyed,

It only transfers forms.

So these are all techniques that you can use to be able to release some of these emotions that are feeling a little bit stuck and repressed in your body.

Once you provide yourself that safe space to be able to release it.

So continuing on with this breath.

With every next breath.

Making it a little bit longer,

A little bit slower in through your nose.

And then exhaling through your mouth,

Sighing out your mouth,

Making any noise that wants to come out.

Wasting any energy that's no longer serving you in this moment that you're ready to let go.

Yes,

You may feel silly doing that.

That's okay.

Just welcoming that feeling in as well,

Being with that feeling.

Being with that feeling.

And it's okay to feel all of the feelings that come up.

And that's really what these emotional clearing meditations are all about,

That as you move through it you may have various emotions come up.

And it really is just about being with them and acknowledging them and welcoming them to the party as well.

And then breathing into them too and finding acceptance.

And the vast array of emotions and sensations that you can feel in your body,

Regardless how uncomfortable they may feel.

And a little mantra you may want to say to yourself if it feels very uncomfortable in your body is it's okay to feel this way.

It's okay to feel this way.

It's okay to feel this way.

So taking five more rounds of breath.

Slow,

Deep inhales.

Allowing it to come right from the very base of your belly.

And then exhaling,

Sighing through your mouth.

Letting it all go.

Good.

Now taking a moment to just tune back into your body.

And just noticing how you feel.

If you feel a little bit more settled than you did previously.

Or maybe there's a little bit more activation in your body.

Or maybe there's a little bit more activation in your body.

If that's the case,

Maybe you want to go back to continuing on with some more breath work to just continue settling the body.

If you feel a little bit softer,

A little bit more relaxed.

Just acknowledging that.

Breathing into it.

And we're going to move through a little body scan.

The intention of this body scan is to really bring greater awareness as to where in your body you're holding specific emotions.

A lot of the time we may not be able to identify what the emotions are.

However,

It really doesn't matter.

You don't need to put a mental label on the emotions that we are experiencing.

And so when we can do that,

We can identify the part of our body that's saying,

Hey,

I need some attention here.

And then I'll guide you through some more techniques that you can use to be able to just allow that piece of your body that's wanting attention to be heard.

To be seen.

To be felt.

To be seen.

To be felt.

And that's really all our emotions want.

And that's how we process our emotions.

So continuing on with those nice,

Big,

Slow,

Deep breaths.

If you haven't already closed your eyes down,

You can continue to keep them closed.

It's inviting you to tune inward.

It just takes away some of the external stimulus,

The distraction of the mind.

And just keep that awareness on your breathing.

If your mind wanders away at any point throughout this meditation,

Just gently guiding it back to the breath.

Back to my voice.

So beginning at the very top of your head.

Tuning in to see what you can sense.

How does it feel?

Does it feel tense?

Does it feel tight?

Does it feel heavy?

Constricted?

Does it feel light?

Does it feel spacious?

Does it feel open?

Bringing your awareness down through your forehead.

Noticing if you're holding any tension through your forehead.

Just relaxing it if you are.

Bring your awareness through your temples,

Your eyelids,

Your eyeballs,

Your eyebrows.

Softening them with every breath.

Bring your awareness down to your cheekbones,

Your jaw,

Your upper lip,

Your lower lip,

Your chin.

Noticing if you're holding any tension here.

Inviting you to open and close your mouth really wide.

Stretching out those muscles.

If you feel cold,

You can clench your jaw really tight,

And then release it.

You can allow your tongue to fall from the roof of your mouth.

Parting your lips slightly.

And breathing.

Bringing your awareness down the back of your neck.

Noticing if you're holding any tension here.

Bringing your awareness down the back of your neck,

In the front of your neck,

Through your collarbone,

Your shoulders.

Tuning into how they feel.

Inviting you to maybe shrug your shoulders,

Up and down.

Gently and very slowly turning your neck from side to side.

Nodding your head no.

Nodding your head yes,

Up and down.

Bringing in some gentle movement.

And then breathing and just allowing it to all relax.

So coming down your arms.

Coming down from your shoulders to your upper arms,

Your elbows,

Your forearms,

Your wrists,

The palms of your hand,

All the way to the tips of your fingers.

Feeling into the sensations that you feel.

You feel some tingling in your hands,

The energy moving.

Allowing your arms to get even just a little bit more comfortable.

Relaxing them down,

Releasing any tension,

Any holding.

Allowing them to soften.

Good.

And breathing.

And moving your awareness into your chest.

Breathing into your chest and just noticing how it feels.

Does it feel heavy?

Does it feel light?

Does it feel constricted,

Tight,

Tense?

Is there any temperature to it?

Does it feel hot?

Does it feel cold,

Neutral?

With every breath deepening your awareness.

Allowing you to sink a little bit deeper into the center of your body.

Allowing you to sink a little bit deeper into the sensations.

If they do feel very uncomfortable,

Using the breath.

Making those big audible exhales,

Making as much noise as you want.

And tuning in through your upper back.

Rolling your shoulders up and down your back.

Straightening out through that spine.

And just getting a little bit more comfortable.

Bringing your awareness down into your solar plexus or your upper abdomen.

And tuning in and bringing awareness to what's present.

How's your abdomen feeling?

Not judging any sensations.

That they're all here for you.

Whatever comes to the surface is here.

Because it really wants to be seen.

It wants to be heard.

It wants to be acknowledged and felt.

And ultimately really wants to be heard.

It wants to be heard.

It wants to be acknowledged and felt.

And ultimately released.

So not trying to push it away or judge it,

Thinking there's anything wrong.

But really embracing it,

Welcoming it in.

Being curious about it.

Oh,

I wonder what this signal,

This sign that my body's showing me right now is actually trying to tell me.

Oh,

Isn't that interesting?

I seem to be feeling super heavy in my abdomen right now.

Or I seem to be feeling nauseous.

I seem to be feeling super light in my stomach right now.

Just bringing in that curiosity,

That lightness.

This little internal exploration.

Continuing to breathe into your body.

And exhaling out.

Feeling your body softening.

Relaxing.

Finding stillness.

Bringing your awareness down into your lower abdomen.

Into your womb space,

Your hara.

This is for both men and women.

How is it feeling?

Breathing into it,

Allowing it to soften with every exhale.

Moving your awareness into your hips.

Tuning into how your hips feel.

If you feel called to bend your knees into your chest.

Bringing a little bit of gentle movement into your hips.

Maybe drawing some circles with your knees.

Moving them out,

Moving them in.

Moving one up,

Moving one down.

Just breathing into your body.

Gently lowering them back down.

You had them raised.

Just tuning back into how you feel.

Amazing.

So moving down through your legs,

Through your thighs.

Front of your legs,

The back of your legs,

Your knees.

Inviting if you feel called to tense your leg muscles.

Squeezing them as hard as you can.

Squeezing your glutes.

And then exhaling to release them.

With every breath,

Allowing them to soften,

Allowing them to relax.

Moving down through your calves,

Your shins.

Inviting if you feel called to tense up your calves.

Squeezing them,

Squeezing them,

Squeezing them.

And exhaling,

Releasing them.

Allowing them to soften,

Allowing them to relax.

If you feel called,

Do that a few times.

Just seeing the release you receive afterwards.

Relaxing a little bit more each time.

Inviting you to bring some gentle movement into your ankles.

Pointing and flexing your toes.

Rotating them in one direction.

And then rotating them in the other direction.

Just intuitively moving them around,

What feels good to you.

Wiggling your toes out.

Now tuning back into your body.

Tuning into the right side of your body.

Noticing how it feels compared to the left.

Tuning into the left side of the body.

Noticing how you feel now compared to the beginning of this practice.

And my hope is that you feel slightly lighter.

Slightly more relaxed.

A little bit more calm.

A little bit more in your body and out of your mind.

Feeling a little bit more connected to yourself.

A little bit more present.

Continuing to breathe.

Feeling the weight of your body and the surface beneath you.

Noticing if you can hear any sounds in the air.

Noticing if you can hear any sounds in the room that you're in.

Keeping your eyes closed.

Not fixating on one sound,

But just scanning the room.

Bringing your conscious awareness outside of your body into the room.

Noticing what you can hear.

Now bringing your awareness outside of the room that you're in.

Tuning into any sounds,

Any noises that you can hear.

Scanning from sound to sound,

Not staying on one for too long.

And bringing it back into the room.

Hearing those noises in the room.

Bringing your awareness back to your breath.

Hearing your breath.

Feeling your body move.

Like the waves of an ocean.

Noticing if you can feel your heart beating.

In your chest.

Blood moving through your body.

Blood moving through your body.

Inviting you to stay in this meditation for as long as you would like.

And whenever you're ready,

Either turning this off and drifting off to sleep,

If you feel called.

Or staying in this meditation.

Inviting you to start bringing some gentle movement into your body.

Inviting you to wiggle your fingers and your toes.

Gently moving your head from side to side.

Nodding no.

And nodding yes.

Inviting you to stretch your arms.

Up over your head.

Stretching all the way from your toes up to the tips of your fingers.

And moving your body any way that it feels called.

To wake things up.

And when you're ready,

Beginning to slowly open your eyes.

Beginning to look around.

Tuning into your body within the space of the room that you're in.

Noticing how you feel.

And taking a moment of gratitude for yourself.

To really honor yourself for moving through this practice.

For setting the time aside.

As many other things you could have been doing,

But you chose to be here to explore with me.

So I'm massively celebrating you and honoring you as well.

Thank you for being here with me for this practice.

And I hope that you can continue using practices such as these to really come back home to your inner calm,

Your inner stillness.

When you get pulled out of your comfort zone,

Your inner stillness.

When you get pulled outside of yourself into the chaos of the outside world.

The chaos of the mind.

Continuing to come back home to this place.

Knowing that you're worthy and deserving of living a peaceful life.