Episode 12: Body Scan
Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.
For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.
Thank you for meditating with me today!
Meditation Script:
Find a comfortable place to be in your body, seated or lying
down. Bringing gentle awareness to the sensations in the body. Notice tension.
Ease. Notice the air on your skin—warmth, cool. Where do you feel strong? Where
do you feel challenged? What can you relax? Breathe.
As you mentally scan each area of the body, invite movement
and relax whatever you can.
Direct your attention to the toes on your right foot, top of
your right foot, bottom of your foot, your right ankle, lower part of your
right leg, knee, your right thigh—inner, outer, front, and back of your right
thigh—your right hip. Notice the right side, right set of ribs, muscles along
the ribs, underside of your right arm, your right shoulder, upper part of your
right arm, elbow, forearm, your right wrist, back of your right hand, front of
your right hand, all of the fingers on your right hand.
Shift your attention to all of the fingers on your left
hand, back of your left hand, front of your left hand, left wrist, forearm,
your left elbow, upper part of your left arm, shoulder, underside of your left
arm, left set of ribs, all of the muscles along the ribs, your left side.
Notice your left hip, thigh—inner, outer, front, and back of your left thigh, knee,
lower part of your left leg, ankle, top of your left foot, bottom of your left
foot, all of the toes on your left foot.
Shift your attention to your belly, feeling your belly rise
as you breathe in, fall as you breathe out. Notice your low back, the natural
curve of the spine, muscles running up and down along either side of the spine,
midback, upper back. Notice your chest, heartbeat pumping blood through the
body, lungs moving breath through the body. Bring awareness to the front of
your neck, your throat, back of the neck, muscles along either side of your
neck. Notice your jaw, chin, lower lip, upper lip, lower set of teeth, upper
set of teeth, right nostril, left nostril, right cheek, left cheek, right ear,
inner ear, ear lobe, left ear, inner ear, ear lobe, tip of your nose, bridge of
your nose, right eye, eye lid, tear duct, left eye, eye lid, tear duct, right
eye brow, left eye brow, forehead. Bring awareness to the base of your skull,
back of your head, top or crown of your head.
Find a few deep breaths here. Imagine your breath moving up
from your toes to the top of your hips, inhaling. Your breath moving down from
the top of your hips to your toes as you exhale. Breathing in from your
fingertips to the tops of your shoulders, breathing in. Your breath moving down
from the tops of your shoulders to your fingertips as you breath out. Imagine
your breath moving up from the tailbone to the crown of your head as you breath
in, from the crown of your head to the tailbone as you breath fully out. Continue
to rest here or when you’re ready, wiggle your fingers, toes, deepen the breath,
waking up the body. Rising to a tall seat if you’re lying down, lift your
shoulders up toward your ears, inhale. Roll your shoulders back and down, exhale,
moving with a great sense of groundedness and ease into your day.
