Summary: Body scan from toes to head–guided meditation with music by Move Into Resilience podcast host Pamela Stokes. Use your awareness to scan your entire body, bit by bit, and then as a whole to optimize your wellbeing.
This meditation is 31:48 in length.
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Begin by lying. Allow your body to feel heavy. Just drop down. Letting yourself rest on the surface and be held. Allow the earth to hold you so you don’t have to do any holding. Feel the contact your body’s making with the surface you’re resting on. And begin by noticing your toes all the way out to the tips. Allow them to soften. And moving up to the tops of the feet. Soften the tops of the feet. Allow the balls of your feet to just let go. Allow your arches to soften. Notice your heels on the surface you’re resting on. Breathing into the spaces in your ankles; all the little nooks and crannies of your ankles. Breathe into your shins and allow them to soften. Feel your calves resting on the surface and notice the space behind your knees. Bring your awareness and your breath to your knees. Allow the breath to fill up all the spaces in your knees. and move your awareness to your thighs—the fronts of the thighs, the sides and the back. Imagine the muscles, so soft, like they’re dripping off the bones in your legs. Letting go. Knowing that you’re being held by the earth, fully supported. Moving up to the pelvis, allow your breath to move into the spaces and allow your pelvis to be soft. And let it drop down to rest fully on the surface you’re lying on. Breathe into the sacrum—that’s the triangular bone at the bottom of your spine—allow it to soften and widen on the surface you’re resting on. Just letting go. And notice your lower belly. Allow your breath to move into the spaces between and around all the organs in your lower belly. Filling up the spaces with your awareness as you breathe into the lower belly. Just let go. And gently move your awareness to the space behind your navel. Breathing into this space—the still point of your body. Noticing what it’s like to soften, and open, and just let go. And then move your awareness to your upper belly. Breathing into the spaces between the organs there. Allowing the backs of the ribs to soften on the surface you’re resting on. Notice your breath as it gently moves in and out. No agenda, nothing to do. Just being. Being breathed by the breath. And gently move your awareness into your chest. Breathing into the spaces between and around all the organs in your chest. Softening the ribs. Letting your chest be heavy on the surface you’re resting on. No holding needed; the earth has you. Bring your awareness to your collarbones and the tops of your shoulders. Soften the bones; soften the muscles. Allow your awareness to move into your upper arms. The fronts, sides, and the backs. Giving their weight fully to the surface you’re resting on. Notice your elbows. Breathe into the spaces in your elbows. And moving down into the forearms, soften the muscles; soften the bones. Breathe into the wrists, filling up the spaces in your wrists with your breath. And now bring your awareness to your hands. Notice the backs of your hands and the palms of your hands and bring your awareness into each of your fingers all the way out to the tips. Thumb. Index finger. Middle finger. Ring finger. And pinky. Breathing into the spaces in your hands—softening the bones, softening the ligaments and the tendons. And now gently move your awareness to your throat. Breathe into the throat—softening, opening. And now notice the back of your neck. Breathe into spaces between them. soften the muscles all the way up to the back of your head. And notice the contact that your head is making with the surface you’re resting on. No holding needed. The earth has you. Just let go. And now bring your awareness to your face, starting with your chin and your lower jaw—soften,widen. Breathe into the spaces in the jaw. Allow your lips your teeth and your gums to be soft. Allow your tongue to be soft in the floor of your mouth. Breathe into your cheeks—softening, widening. And notice your ears. The outer ears, earlobes, the inner ear, and the middle ear. All the little bones, the muscles, and the cartilage, soft. And bring your awareness to your nose. The bridge of your nose, your nostrils. And feel the breath as it moves in and out of your nasal passages. Notice your breath moving in and out of your nose. Bring your awareness and your breath to your eyes. Soften the bones around your eyes and allow your eyeballs to rest toward the back of your head. Imagine soft pillows that your eyeballs can rest on at the back of your head.
Now soften your eyebrows, and your forehead, and your scalp. And bring your awareness inside your head. Allow the tissues to soften around your brain. Breathe into the spaces in your brain and allow your brain to be soft enough to fill up all the space all the way out to the edges of your skull—to the back of your skull, the sides, and the front. Allow your hair to soften. And remember the earth has you so you can be wide open like the sky. Just let go. Just being with the breath. There’s nothing to do but be. And now allow yourself to notice your whole head, your whole torso, your arms, and your legs. Become aware of your body as a whole. Your whole body breathing itself. Just being with the body. And notice the space Inside your body, your whole body. Noticing the space inside. Allowing the breath fill up all that space. Bring your awareness back into the room where you are. Noticing the contact that your body is making with the surface it’s resting on. Wiggle your toes, wiggle your fingers. And now allow your eyes to gently open, keeping them soft. Just receiving information from the space that you’re in. Noticing color, shape, texture. Become aware of the sounds in your space. And when you’re feeling ready, bring yourself to lying on your right side. Allow yourself to stay here for a couple of breaths as you prepare to bring yourself to sitting and eventually standing. Notice your feet on the surface. Notice your whole body. And remember this feeling as you move forward into your day.