Hi and welcome to today's body scan meditation.
We will begin by either lying down with a straight spine or sitting in an easy seat position.
If you choose the option of lying down,
You may want to use some support for the head and for the feet.
Allow yourself to get in your most comfortable,
Relaxed position.
When you're ready,
Gently close your eyes or soften the gaze just out a few feet in front of you.
Take a moment to observe the breath without needing to change anything.
Allow yourself the time to tap into your natural breath rhythm.
Following your next inhale,
Exhale all of the air and take in a deep belly full inhale for the count of 1,
2,
3,
4,
Pause.
Exhale 1,
2,
3,
4,
5,
6,
Pause.
Exhale 1,
2,
3,
4,
Pause.
Exhale 1,
2,
3,
4,
5,
6,
And pause.
Now allow the breath to return to its natural rhythm.
Envision a bright blue calming light at the center between your eyebrows.
On the inhale,
Maybe squeeze the eyes shut and the exhale gently release.
And just notice what you notice here.
Exhale that bright blue ball of light down to your jaw.
Allow the inhale to tighten your jaw and the exhale to release.
Take notice if your tongue is stuck to the roof of your mouth and if so,
Allow it to relax.
Allow that bright blue light to travel down your neck to the center between your shoulders.
You can feel it radiating in the space here.
Inhale and squeeze the shoulders up and in towards each other.
Exhale allow the shoulders to surrender to the space underneath.
Allow the blue ball of light down the right arm into the palm of the right hand.
Squeeze the light on the inhale and exhale to release.
Did you notice that the light was getting dimmer as you squeezed and brightened up as you released.
Observe as that bright blue light travels from the right hand up the right arm across the shoulder blades and down into the left palm.
Later squeeze it again on the inhale and release it on the exhale.
Take a moment to just notice what you notice.
Have you allowed for the arms,
The elbows,
And the hands to fully surrender to the space underneath?
Feel the light from the left palm up the left arm through the space of the shoulder blade down the spine to the center of the lower back.
Allow for it to radiate brightly bringing a calming energy in the space here.
On your inhale can you squeeze in the buttocks for the glutes.
On your exhale can you release and surrender allowing the space underneath to support.
Inhale and release.
Can you watch as that light travels down the right leg?
Maybe squeezing in that right thigh and gently releasing it into your space.
As it continues down into the heel of your foot,
Allow the light to radiate in this space.
Maybe lifting the heel up on the inhale and releasing on the exhale.
Take a moment to notice what you notice here.
Watch the light as it travels up into your toes.
Squeezing the toes on the inhale and releasing on the exhale.
Just observe as the light travels from your toes to your heel.
Back up the right leg passing the right knee.
Making its way to the right hip across the lower backspace over to the left leg.
Squeezing the left thigh and releasing on the exhale.
That light continues to travel down into the heel where you can gently lift it up on the inhale and release on the exhale.
Just notice what you notice.
That ball travels up into the left toes.
Squeezing on the exhale.
On the inhale,
Releasing on the exhale.
Taking a moment here to just be observant.
Also as the light leaves the left toes,
Back down to the left heel.
Traveling up the left leg,
Passing the left knee.
Making its way to the left hip across the lower back.
Taking its way up the spine as it radiates and brings a calming energy up towards the heart center.
Allow it to take a moment there to radiate gratitude.
Further traveling up through the throat.
Across the space between the eyebrows.
Making its way up to the crown of the head.
As this blue ball of light becomes dimmer and dimmer,
Allow its energy to travel throughout the body.
Using a sense of calm,
Peace and relaxation as it goes.
Take a deep belly full inhale and a long exhale.
I invite you to place one hand on the belly,
One hand at your heart space.
And take a moment to thank yourself for showing up for today's practice.
Thank you for contributing to the energy of the practice and allowing me to guide you through it.
Until we meet again,
Peace and blessing.
If you chose the option of lying down for today's practice,
I do recommend turning to your favorite side,
Taking a few rounds of breath here and then gently lifting yourself up into a seat.
Once again,
Thank you.
