Body Scan Meditation

Iryna Author

04/06/2020 Added

66 Plays

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A 15 minute Body Scan to release tension you might not even realize you're experiencing. Body scanning involves paying attention to parts of the body and bodily sensations in a gradual sequence from feet to head.

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[00:00:00.127](vibrant piano music)
[00:00:05.040]Welcome to Body Scan Meditation.
[00:00:09.110]This practice is wonderful if you're feeling stressed out,
[00:00:13.780]or if you're stuck in worry or anger,
[00:00:16.740]or if you're having trouble sleeping at night.
[00:00:20.870]Before we begin, take time to get yourself comfortable.
[00:00:24.610]To do the body scan,
[00:00:25.890]you can either sit in a chair
[00:00:28.610]or you can lay down in your bed
[00:00:30.260]if you're doing this practice before sleep.
[00:00:33.940]Wherever you choose to do this,
[00:00:37.540]make sure that you are comfortable
[00:00:39.760]and able to let the cheer mat
[00:00:41.770]or mattress support you completely.
[00:00:44.925]It is important that you arrange to do this practice
[00:00:47.920]in a warm and protected place
[00:00:50.230]in which you feel comfortable and it's secure.
[00:00:53.134]It's best to do it at time
[00:00:55.230]when you won't be interrupted by family, pets or phone call
[00:01:00.370]Dressing loose, comfortable clothes.
[00:01:04.130]Allow it to be a nourishing time,
[00:01:06.160]attempt to give yourself some positive energy and attention.
[00:01:10.830]Attempt to open to the source of strengths and human
[00:01:15.310]that are within you.
[00:01:18.790]Now, if you see it in a chair allow you back to be straight
[00:01:22.240]but not stiff stiff.
[00:01:24.460]Use your feet on the ground.
[00:01:28.070]Your hands can be resting gently in your lap
[00:01:31.090]or at your side.
[00:01:33.850]Allow your eyes to close or to remain open
[00:01:37.940]with this soft keys down.
[00:01:42.000]Now take a several long slow deep breaths
[00:01:48.800]breathing through the nose
[00:01:54.380]down to your abdomen
[00:01:57.410]expanding your abdomen on inhale.
[00:02:06.967]Then breathe out
[00:02:08.970]your nose or mouth.
[00:02:14.830]Feel your stomach expand on inhale and relax
[00:02:18.070]and let go as you exhale.
[00:02:23.020]Begin to let go of any noises around you.
[00:02:30.320]Begin to shift your attention
[00:02:31.840]from outside to inside yourself.
[00:02:37.220]Leave all the words behind the doors behind the walls.
[00:02:43.910]If you like next to breath sight through the mouse
[00:02:46.870]will sound harm.
[00:02:52.570]And just use every breath out to feel
[00:02:54.660]more comfortable and more relaxed.
[00:03:02.920]If you're distracted by the sound in the room,
[00:03:05.280]simply notice this,
[00:03:07.240]and bring your focus back to your breathing.
[00:03:14.590]You can focus on the sound of your breath.
[00:03:19.793]the length of your breath.
[00:03:25.240]Now, slowly bring your attention down to your feet.
[00:03:29.910]Begin observing sensations in your feet.
[00:03:35.690]You might want to vigor with your toes a little,
[00:03:39.010]feeling your toes against your socks or shoes.
[00:03:47.350]Maybe notice the wetness, the coolness.
[00:03:56.000]Just notice without judgment.
[00:04:02.460]It's okay if you don't feel any sensations out there.
[00:04:11.400]You also can imagine that you're sending
[00:04:14.120]breath down to your feet.
[00:04:18.960]As if the breathe is javelin through the nose to the lungs
[00:04:23.280]and through the abdomen all the way down to your feet,
[00:04:29.080]and then back up again, out through the nose, and lungs.
[00:04:35.700]Perhaps you don't feel anything at all that is fine too.
[00:04:40.220]Just allow yourself to feel the sensations
[00:04:43.530]of not feeling any sense.
[00:04:49.865]When you are ready,
[00:04:50.940]allow your feet to dissolve in your mind's eye,
[00:04:54.910]and move your attention up to your ankles, perves,
[00:05:00.330]knees,
[00:05:02.970]the space behind your knees
[00:05:06.570]up to your thighs.
[00:05:11.370]Observe the sensation you are expressing through your legs.
[00:05:19.890]Breathe into and breathe out of the legs.
[00:05:25.713]If your mind begins to wander during this exercise,
[00:05:30.810]gently notice this without judgment,
[00:05:33.160]and bring your mind back to noticing the sensations
[00:05:36.110]in your legs.
[00:05:40.790]If you notice any discomfort, pain, or stiffness,
[00:05:45.840]don't judge it.
[00:05:48.240]Just simply notice it,
[00:05:50.960]observe how all sensations rise and fall,
[00:05:55.880]shift and change moment to moment.
[00:06:02.840]Notice
[00:06:08.250]how no sensation is permanent.
[00:06:11.360]Just observe and allows a sensation to be in the moment
[00:06:15.340]just as they come.
[00:06:19.357]Breath into and out from the legs.
[00:06:25.100]Then on the next out breath,
[00:06:27.850]allow the legs to dissolve into your mind,
[00:06:32.700]and move to the sensations in your lower back and pelvis.
[00:06:39.440]Soften in and release in as you breathing in and out.
[00:06:48.674]Slowly move your attention up to your
[00:06:51.590]mid back and upper back.
[00:06:56.360]Become curious about the sensations here.
[00:07:01.140]You may become aware of sensations in the muscles,
[00:07:04.480]temperature, or points of
[00:07:07.170]connect ways falling to other part.
[00:07:14.380]Notice,
[00:07:17.520]with each out breaths, you may let go
[00:07:20.810]off tension you're carrying
[00:07:24.120]by simply sending the breath to this
[00:07:26.050]tight place in your body.
[00:07:34.400]And then very gently shift your focus to your stomach,
[00:07:38.340]and all the internal organs here.
[00:07:43.030]Perhaps you'll notice the feeling of closing,
[00:07:48.110]and the process of digestion
[00:07:51.120]or the belly rising and falling with each breath.
[00:07:59.070]If you notice opinion arising about this areas,
[00:08:03.880]gently let this go and attend to notice in sensations.
[00:08:13.220]As you continue to breath,
[00:08:14.920]bring your awareness to the chest and heart region,
[00:08:19.010]and just notice your heartbeat.
[00:08:22.340]Observe how the chest rise during the inhale,
[00:08:26.640]and how the chest falls during the exhale.
[00:08:31.890]Let go of any judgments that may arise.
[00:08:38.060]On the next out breath, shift the focus to your hands
[00:08:42.490]and fingertips.
[00:08:47.160]See if you can channel your breathing into and out
[00:08:50.020]of this area,
[00:08:52.390]as if you are breathing into and out from your hands.
[00:08:58.530]And again, if you mind wanders, gently bring it back
[00:09:01.920]to the sensations in your hands.
[00:09:09.040]And then on the next out breath,
[00:09:10.890]shift the focus and bring your awareness up into your arms.
[00:09:17.150]Observe the sensation or look of sensation
[00:09:19.690]that may be up here and down.
[00:09:24.100]You may notice some difference between the left arm
[00:09:27.300]and the right arm,
[00:09:30.240]no need to judge this.
[00:09:33.830]As you exhale, you may experience the arm soften
[00:09:38.180]and release tension.
[00:09:41.350]Continue to breath and shift focus to the neck,
[00:09:44.910]shoulder and
[00:09:47.120]throat region.
[00:09:49.790]This is an area where we often have tension
[00:09:55.770]be with sensation there.
[00:09:59.820]It could be tightness,
[00:10:02.618]or holding,
[00:10:06.350]or heaviness.
[00:10:10.010]You mean no to the shoulders moving along these the breaths.
[00:10:15.820]Let go of any thoughts,
[00:10:19.040]or stories you're telling about this area.
[00:10:23.030]As you breath, you may feel tension rolling
[00:10:25.600]off your shoulders.
[00:10:28.490]On the next out breath
[00:10:31.580]shift your focus on
[00:10:34.820]and direct your attention to this cup, head and face.
[00:10:43.070]Observe all the sensation occurring there.
[00:10:52.623]Now, to the moment of the air as you breathe
[00:10:55.650]into and out over the nostrils or mouth.
[00:11:01.630]As you exhale, you might notice a softening
[00:11:05.500]of any tension you may be holding.
[00:11:17.980]And now let your attention to expand out
[00:11:21.320]to include the entire body as a whole.
[00:11:27.950]Bringing into your awareness,
[00:11:29.570]the top of your head down to the bottom of your toes.
[00:11:36.590]Feel the gentle rhythm of the breath
[00:11:39.760]as it moves through the body.
[00:11:47.386]You can even imagine the breath is traveling
[00:11:50.190]from the crown of your head,
[00:11:56.420]through the back of your head,
[00:11:59.760]through the back of your body,
[00:12:03.470]down to your feet.
[00:12:07.873]And then breath in feel the breath traveling from the
[00:12:13.610]bottom of your feet,
[00:12:16.117]through the front of your legs,
[00:12:20.690]through the front of your upper body,
[00:12:24.680]up to the crown of your head.
[00:12:35.950]As you come to the end of this practice,
[00:12:38.490]take a full deep breath,
[00:12:42.930]taking in all the energy of this practice
[00:12:47.460]and then exhale fully,
[00:12:51.980]and as a couple deep breath.
[00:12:57.130]And coming back now to the body,
[00:12:59.160]begin to move the fingers and toes.
[00:13:04.350]Or move and stretch in any way
[00:13:06.640]that feels right to you and right now.
[00:13:12.880]To bring yourself back to the room
[00:13:16.970]without any rush
[00:13:19.860]and hurry,
[00:13:21.060]just moving stretching easily.
[00:13:27.720]And as you feel ready, open your eyes
[00:13:32.120]easing it down,
[00:13:35.660]allowing the calm state of mind just stay with you
[00:13:41.370]as you resume all the activities for your day,
[00:13:49.319]normal state.

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Body Scan Meditation

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