Hi,
Welcome to this body scan meditation where we focus inward and mindfully explore our bodies for any pain or tension in order to become more aware of ourselves and ultimately to help us relax,
Conquer pain or fall asleep.
I invite you to lay down for this practice.
Grab a blanket if you feel like you might get cold or if you would like to transition into sleep or nap.
If laying down is not an option,
That's okay.
Just make yourself as comfortable as you can so you can fully enjoy the experience.
Let's gently close our eyes and reset our breath by clearing out our lungs.
Go ahead and exhale and together let's take a long deep inhale.
1,
2,
3,
4,
5 and exhale 1,
2,
3,
4,
5.
Let's do that a couple more times.
Inhale 1,
2,
3,
4,
5 and exhale 1,
2,
3,
4,
5.
Inhale 1,
2,
3,
4,
5 and exhale 1,
2,
3,
4,
5.
I encourage you to maintain this awareness of your breath as we go through this practice.
Continue elongating your inhales and exhales.
We often disconnect from our bodies as we go about our day.
Our days are packed with meetings and responsibilities,
Endless tasks that take us from one activity to the next without much room for rest and reflection whether it's mental or physical.
There is an undeniable connection between our mind and our body.
Through our mind we have the power to make ourselves sicker or healthier,
Tired or energized,
Defeated or confident.
Chronic or occasional pain can present as a result of an injury but also as evidence of trauma and emotional pain that we carry.
That's why it's so important that we connect not only with our spiritual selves but also with the body we've been given on this journey.
Let's honor it by lovingly connecting to every part of our physical selves as we go through this body scan and give ourselves the compassion we deserve.
Let's start at the tip of your head.
Notice if there are any sensations.
Feeling pain tightness.
Slowly move with your awareness as if you're scanning your body layer by layer,
Cell by cell,
Inch by inch.
There is no need to touch any of the areas.
Slowly focus on it,
Pay attention and try to soften and relax as much as you can.
Move your awareness down to your forehead,
Temples,
Eyes,
Nose,
Your cheeks,
Lips and your jaw,
Your chin,
The back of your head,
Your neck,
Right shoulder,
Right upper arm,
Right elbow,
Right forearm,
Right wrist,
The palm of your right hand,
The back of your right hand,
Your right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Travel back to your left shoulder,
Left upper arm,
Left elbow,
Left forearm,
Left wrist,
The palm of your left hand and the back of your left hand,
Your left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Back to your neck,
Your throat,
Chest,
Upper back,
Middle back,
Your waist,
Your belly,
Your hip bones,
Your upper right thigh and lower right thigh,
The back of your thigh,
Your right knee and your lower leg,
Your right calf and your right ankle,
Your right heel,
The top of your right foot and the bottom of your right foot,
Right first toe,
Second toe,
Third toe,
Fourth toe and your fifth toe.
Please travel back to the left leg and focus on your left upper thigh and lower thigh,
The back of your left thigh,
Your left knee,
Your lower leg and your calf,
Your left ankle and your left heel,
The top of your left foot and the bottom of your left foot,
Your first toe,
Your left toe,
Second toe,
Third toe,
Fourth toe and your fifth toe.
Please observe our breath as it fills every part of our bodies from the tip of your head all the way down to your toes.
Imagine a wave of cool air spreading from your lungs all the way up to your head on every inhale and from your lungs all the way down to your toes on your exhale.
Notice if you feel any tension anywhere,
If there is any pain or discomfort.
If so,
Breathe into it and visualize this cool wave travelling to this place bringing relief.
Observe your breath and slowly come back to feeling your whole body.
Once you are ready,
You can gently open your eyes or if you would like to stay,
You can transition into slumber.
I hope your mind has been eased and your soul has been lightened.
I am filled with gratitude that you have let me guide you through this practice today.
