Beginner's Body Scan Meditation | Audio Only | Relaxation & Mindfulness Guide

[Music] welcome to mindru meditation and awareness Studio I am your host Elizabeth Deo and here we experience those aha moments of living learning growing and sustaining the practice of mindful awareness through meditation and breath connection and alignment and how these practices open us up to living A Soulful life from the inside out take some nice deep breaths and just begin to notice where your body is in space first of all just where you're sitting what the surfaces you're sitting on and position your feet are in noticing if they're flat on the floor the resistance of the that surface maybe balancing that at the other end what's your the top of your head feel like and then with an imaginary sort of beautiful neon highlighter just take notice of the outline of you right now and you're just noticing really you're just letting that that highlighter go all all the way around you and your the outside of your body and that kind of gives you this idea of your container at least your physical container and if you can imagine just pouring yourself into yourself sometimes when we talk and we get really really in our heads and there's all kinds of buzzing and activity going on thinking and processing and and if we can just allow ourselves to pour into the rest of us so in that neon highlighted outline can we fill up what's inside of that with ourselves and one way to do that is to really begin to connect in with your breath so take some nice deep inhalations and equally as deep exhalations and with every inhalation noticing what that feels like in your chest the expansion of your ribs the stretching maybe even of your skin and then what does it feel like when that air hair just recoils out the ribs come in and relax the belly relaxes maybe you're noticing where the breath actually enters into your system when you begin to inhale is it right there at the tip of your nose or is your first sense of that breath back a little further and then with it each inhalation trying to follow the path of the breath and with each exhalation feeling the path of the breath out and just noticing what happens to the breath with each succession of breath noticing if it gets a little softer or maybe it gets a little bit bigger a little bit more deep noticing what your physical structures feel like and also noticing how your breath keeps breathing itself and it's one of the best places to be the Observer because right now we don't actually have to worry about breathing it just happens so it's a great place great opportunity to observe and not try to intervene or change now also notice how safe and secure you are right now as you sit here and your breath breathes itself begin to notice gravity and your bones gravity's effect on your bones that heavy body presence that gravity reminds us of maybe you can feel the outline of your body from the top of your head all the way down where gravity is affecting your skin maybe you feel it a little deeper in your bones and notice how safe and secure that feels recognizing we're in a place that's sheltered warm and really our basic needs are met so much so that we just get to to sit here and feel our bones and pay attention to our breath that's how safe we are so now I'd like you to imagine that there's a big huge disco ball above your head only it's not shiny and mirror but it's L like sparkling water and it's light and for you it might have a color and this ball of effort vessing yumminess is just going to seep down through the top of your head and remind you where all your cells are remind you of where your body is in space and all your body parts it begins at the top of your head and it moves through layers your hair the skin your scalp the bones of our cranial Vault and it just effort effortlessly moves into your gorgeous brain with all the nooks and crannies all the amazing structures up here and here up here in your brain where there's so much activity so much processing as it moves through in this effervescing way it's just kind of washing it clarifying and cleansing really really deep deep in the brain so there's more ease and less congestion less processing more flow and notice how that feels deep in your eye sockets your sinuses deep into your mouth and your muscles that you use to chew and talk your tongue these places you might run into places of tension and if you could just imagine this ball of effervescing moving through these places maybe it's in your jaw you might feel tension in your jaw or in your head you might feel it at the Bas base of your skull but let this ball of effervescing light just seep deep into your structures washing cleansing flowing and this balls light and effervescing Bubbles it's moving down underneath your chin the bones the muscles the tissue underneath your chin down into your neck behind your neck the back and the sides sometimes where we have a tendency to hold tension all the way down just drenching and deeply eming in all your tissues your neck the front the sides deep deep into the top top of those shoulder muscles where our neck meets our shoulders often we have tension here just noticing if that's true for you and allowing this light this clarifying light and Bubbles allowing it to move deeply down your shoulders up by your collar bones deep into your shoulder joints bones blood the vasculature and the nerves the tendons and the ligaments letting it just ooze into these deep places and all the cells down your arms your elbows your forearms your wrists and your hands each finger letting it just flow through each finger what does it look like what does it feel like do you notice any Sensations and just trusting that that clarifying light and that effervescing yumminess is going to just stay in all the parts that it's already touching even though you're going to direct your awareness back up towards your bones down your spine around your rib cage and deep deep behind the sternum into your heart beneath the ribs deep in your lungs and I wonder what it would feel like if you took a little bit deeper breath see if that light that effervescing element see what would happen breathing it a little bit more deeply into those lungs and your muscles that are between your ribs your spine all the way down into your low back just super saturating your diaphragm that doming huge amazing muscle that allows us in the breath to breathe itself this light is going to continue to go into these amazing organs in your abdomen your stomach and off to the left your pancreas and your spleen and off to the right underneath that dome in the rib cage your huge gorgeous liver that little gallbladder stuck right up in there all those functions this light this effervescing element is moving through creating flow and clarity to make it really easy for you to notice easy to observe or to feel a sensation or a temperature continuing on the light moves through your small intestines the loops and loops and Loops of small intestine into your kidneys your adrenals and deep into the pelvis the large intestine the bladder ovaries uterus and continues to move down and deep into your pelvis the bones the heavy heavy bones of your pelvis that keep us stable the sacrum our stable hip joints the ligaments and tendons and the lymphatics that flush out this area the vasculature that sends blood supply to this area this light just highlights it and the light moves down the heavy bones of your femurs the upper leg and spreads into the muscles nerves joints ligaments tendons moving deep into your knee joints your kneecaps and down into the lower legs both bones each bone each leg the membranes the muscles moving through revealing any tensions discomfort temperature texture kind of washes through this area to make it very easy to identify with to be a part of and deep into the ankle joints and all the bones of the feet every toe on each foot the light just drenches every cell every particle of your being and now taking your awareness to the bottom of your feet just noticing what that feels like on the bottom of your feet and now again just noticing your whole body how gravity is still there how your breath is breathing itself and the comfort of warm shelter and after having scanned and clarified your body and observed can feel your body sort of as a whole just notice what it feels like notice what you see feel hear experience and now just taking some more purposeful breaths to really bring us back into some functionality of our body really deep in your breath deep in the inhalation and deepen the exhalation and now moving your fingers and toes again just get some functionality back in your body and noticing how that feels and whenever you're ready you can open your eyes