Hello,
This is Ramon from Wild Sage Wellbeing with a short body scan meditation.
Through this process,
We'll take our awareness from the outside world and move it within.
In yoga,
We call this the practice of Pratyahara or withdrawal of the senses from the external environment to our internal world.
To practice this simple meditation,
We'll focus and release our attention on 12 points of the body in sequence from the feet to the head,
Moving the awareness of our breath and energy to each area in turn.
Make yourself comfortable,
Ideally sitting up with your spine long and your legs and arms relaxed.
Allow yourself to take a deep breath in,
A soft slow breath out.
Continue this breath pattern deeply in and deeply out.
Now start to follow the movement of your breath into your body.
Follow the breath as it draws in through your nose,
To your sinuses,
Down the back of your throat and into your lungs.
Continue to breathe comfortably,
Inhaling and exhaling to move your awareness deeper and deeper within.
Travelling down through the centre of your body,
Down through your legs until finally you can take your awareness to the soles of your feet.
Take a deep full breath in,
Taking all of your awareness to the soles of your feet.
And as you exhale,
Release that awareness.
Feel your feet energised,
Relaxed and healed.
As you take your next breath in,
Move your awareness to your ankles.
Feel your right ankle,
Your left ankle,
Both ankles energised,
Relaxed and healed.
Take a full breath in and as you exhale,
Release your awareness from your ankles.
On your next inhale,
Take your awareness to your calves,
Feel your right calf,
Your left calf,
Feel both of your lower legs energised,
Relaxed and healed.
Take a full breath in and as you exhale,
Release your awareness.
On your next inhale,
Take all of your awareness to your knees.
Feel your right knee,
Your left knee,
Feel both knees,
Front and back,
Inside and outside.
Take a full breath in,
Feel all of your lower legs.
As you exhale,
Release your awareness.
On your next inhale,
Breathe into your thighs.
Take your awareness to your right thigh,
Your left thigh,
Feel both of your upper legs,
Letting your legs feel energised,
Relaxed and healed.
Take a full breath in and as you exhale,
Release your awareness from your thighs.
Take your awareness now to the centre of your pelvis.
Allow your hips to feel energised,
Relaxed and healed.
Take a full breath in and as you exhale,
Release your awareness from your pelvis.
Take a full inhale and draw your awareness now to your navel.
Feel the whole lower part of your abdomen energised,
Relaxed and healed.
Take a cleansing breath in and as you exhale,
Let your awareness dissolve from your navel.
Next inhale,
Feel your chest expand and take your awareness to the centre of your chest.
Let your heart and lungs fill with your awareness.
Feel your heart centre energised,
Relaxed and healed.
As you inhale and exhale,
Gently release your awareness from your chest.
Next inhale,
Move your awareness to the base of your throat,
Letting your whole neck and lower jaw feel energised,
Relaxed and healed.
Take a full breath in,
Softly breathe out through your mouth,
Relaxing your lower jaw and let your awareness dissolve away from the base of your throat.
Take your awareness now to the centre of your brow,
Your third eye centre.
As you breathe in,
Let the whole centre of your mind fill with a sense of lightness,
Clarity and confidence.
Take a full breath in,
Allow yourself a soft breath out,
Let your awareness dissolve away from your mind and your third eye point.
As you inhale,
Take your awareness to the very top of your head,
Allow this part of your body to feel energised,
Relaxed and healed.
Take a full breath in,
Relaxing breath out and let your awareness dissolve away from the top of your head.
As you inhale,
Take your awareness to your whole lower body.
As you exhale,
Feel the upper part of your body.
As you inhale,
Sweep your awareness to the right side of your body.
As you exhale,
Sweep it to the left.
As you inhale,
Feel the whole front of your body.
As you exhale,
Feel your back body.
Finally,
Take a full and complete inhale,
Feel your whole body at once.
Completely aware,
Completely present in your body.
As you exhale,
Gently dissolve this awareness,
Suddenly remind your awareness of gratitude for all that your body does for you.
To seal your practice,
You may like to bring your hands into a gesture of prayer,
Resting thumbs against the centre of your chest and gently bow your head to your hands.
Thanks for listening,
This is Ramon from Wild Sage Wellbeing,
Namaste.
