Body Scan
Description
Vocal Characteristics
Language
EnglishVoice Age
Young Adult (18-35)Accents
North American (General)Transcript
Note: Transcripts are generated using speech recognition software and may contain errors.
begin by making yourself comfortable sit in a chair or lay down somewhere quiet with your head supported, allow your back to be straight but not stiff. With your feet relaxed. Your hands could be resting gently in your lap or at your side, allow your eyes to close and let the quiet surround you. Take several long slow deep breaths breathing and fully and exhaling Slowly breathe in your nose and out through your mouth. Feel your stomach expand on each inhale and relax and let go As you exhale begin to let go of noises around you shift your attention from outside to inside yourself. If you are distracted by sounds in the room, simply notice this Yeah. And bring your focus back to your breathing. Now slowly bring your attention down to your feet. Mhm begin observing sensations in your feet. You may try to wiggle your toes, feel your feet and your toes against the surface of the bed. Just notice the sensations without any judgment. Imagine sending your breath during this scan down all the way to your feet as if the breath is traveling through your nose to the lungs, down through the abdomen all the way to your feet. Imagine the breath coming back up through your body. Uh huh. Your legs through your abdomen, feel the breath collect in your chest and then slowly let it go through your nose and out of your body. Yeah. Perhaps you don't feel anything that is fine too. Just allow yourself to feel the sensation of not feeling anything. Yeah. When you are ready allow your feet to dissolve in your mind's eye and slowly move your attention uh huh. To your ankles, Your cows, your knees, your thighs, observe the sensations that you were experiencing throughout your legs. Let your breath flow into your legs, feel the breath flow back out. If your mind begins to wander gently notice this without any judgment and bring your mind back to noticing the sensations in your legs. If you notice any discomfort pain, stiffness, do not judge this. Simply notice it, Be aware of it and then let it pass absurd how all sensations rise and full, how they shift and change moment to moment. Notice how no sensation is permanent. Just up sir. And allow the sensations to be in the moment as you progress through this meditation just as they are breathe into and out from the legs on the next out breath allow the legs to dissolve from your mind. Move to the sensations and your lower back your hips, the lower abdomen softening and releasing your muscles as you breathe in. Yeah and out slowly move your attention Oh to your mid and upper back become curious about the sensations here you may become aware of sensations in the muscle temperature or points of contact with the bed. With each out breath let go of the tension you are carrying very gently shift your focus to your stomach and all the internal organs here. Perhaps you noticed the feeling of clothing, the process of digestion, the belly rising and falling with each breath. If you notice opinions arising about these areas, gently let these go and return to noticing sensations as you continue to breathe, bring your awareness to the chest. The heart notice your heartbeat, observe how the chest rises during inhale and how the chest falls during exhale. Let go of any judgments that may arise on the next out breath shift the focus to your hands. Your fingertips see if you can channel your breathing down into your hands to the tips of your fingers. If your mind wanders gently, bring it back to the sensations in your hands. On the next out breath shift the focus and bring your awareness up into your arms, observe the sensations or lack of sensations that may be occurring there. You might notice some difference between the left and right arm. No need to judge. As you exhale, experience the arm soften and release attention, continue to breathe and shift your focus to the neck, shoulder. Through this is an area where we often have tension. Be with the sensations you find here, it could be tightness, rigidity holding you may notice the shoulders moving along with the breath. Let's go have any thoughts, any stories you're telling yourself about this area as you breathe deeply, feel the tension rolling off of your shoulders on the next out breath, shift your focus, direct your attention to the scalp, head and face, observe all of the sensations occurring there. Notice the movement of the air as you breathe into or out of your nose or mouth. As you exhale. Notice this happening of any tension you may be holding. Let your attention expand out to include the entire body as a whole. Bring into your awareness the top of your head, down all the way to the bottom of your feet, feel the gentle rhythm of the press as it moves through the body. As you come to the end of this practice take a full deep breasts taken all of the energy of this practice. Well, Exhale fully when you are ready, open your eyes, return your attention to the present moment as you become fully alert and away. Consider setting the intention that this meditation will benefit everyone you come into contact with today.