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Body Scan Meditation
176 Plays2 years ago
Taking a pause from regular episodes, today’s podcast is an 8 minute guided meditation called a body scan.
Make sure you’re NOT driving while listening to this episode and get ready to feel calm and relaxed!
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Transcript
Introduction and Episode Overview
00:00:06
Speaker
Welcome to Outside of Session. I'm your host, licensed clinical social worker and therapist BFF, Julie Hilton. We're gonna cover all the things here, whether it's mental health, entrepreneurship, relationships, trauma, or just life, nothing is off limits. Hopefully you'll laugh a little and learn a lot, but most importantly, feel encouraged on your journey to live empowered.
00:00:30
Speaker
Hey everyone, and welcome back to another episode of Outside of Session. This week, rather than doing a regular podcast, we are actually going to do a guided meditation together.
Preparing for Meditation
00:00:42
Speaker
If you have ever tried to meditate before and you just felt like you couldn't do it because you couldn't turn your mind off, then probably what you need is a guided meditation, and that's what we're gonna do here together today.
00:00:54
Speaker
This one is going to be called a body scan which happens to be my favorite kind of meditation because it will leave you feeling very much present in your body, relaxed and really grounded and that's what we're going for today.
00:01:09
Speaker
So before we jump into the meditation, what I want you to do is just pause right here, find a quiet place somewhere that you can close your eyes and relax for a little bit, whether it's sitting on a couch or even laying down on the ground somewhere, if you have a yoga mat, wherever feels comfortable for you, just go ahead and get into a relaxing position so that we can head into this meditation.
Guided Meditation: Deep Breathing and Relaxation
00:01:50
Speaker
Hello and welcome. For the next few minutes, we are going to pause everything going on externally and give you the opportunity to go internally. A chance to connect with yourself on a deeper level. Begin by settling into a comfortable position in a quiet place. Slowly take in a deep breath, feeling your lungs completely, and then gently exhaling.
00:02:25
Speaker
Again, inhaling slowly, feeling your chest rise, and then exhaling slowly. Another breath, this time inhaling gratitude for your body and for this moment together. And exhaling any negative emotion, perhaps stress that you have been feeling.
00:02:58
Speaker
If you haven't already, go ahead and close your eyes. Allow your breath to fall back to a normal pattern. As we go through this body scan today, random thoughts are sure to come into your mind.
Body Scan: Releasing Facial Tension
00:03:14
Speaker
That's okay, and it's to be expected.
00:03:18
Speaker
When you have thoughts come in, just gently imagine them being a cloud of smoke or fog that the wind can immediately blow in and carry them away. You can come back to them when the meditation is complete. Take a moment now to visualize all of today's stressors being carried off by the wind.
00:03:45
Speaker
Bring your attention now to your body, to the top of your head. Notice any feelings or sensations on your scalp.
Relaxation from Neck to Fingertips
00:03:54
Speaker
We aren't judging what you feel or trying to change anything, just observing. Now move down to your forehead. If you happen to notice your eyebrows raised, gently let them relax. Release any tension in the eyes, keeping them closed but not forcefully.
00:04:17
Speaker
Notice your nose. Feel the cool air as it moves through your nostrils. Perhaps take another deep breath now. Move to the jaws and give them a little wiggle back and forth, releasing any tension you might feel. Allow your tongue to fall from the roof of your mouth.
00:04:46
Speaker
Relax your lips, and if it feels comfortable, slightly turn the corners of your mouth into a smile. We will now move gently through the neck area, perhaps moving your head from side to side to release any tension in the neck. Allow your arms to drop by your side effortlessly.
00:05:13
Speaker
down your arms through your elbows, forearms, and finally through your hands.
Grounding from Shoulders to Feet
00:05:20
Speaker
Allow each finger to become lump from your thumb, index, middle, ring, and little finger. Your arms and hands are heavy, relaxed, and yet floating.
00:05:39
Speaker
Drop your shoulders and imagine a stream of warm water running down from your shoulders through your upper back. Release any tension you notice in your back. Bring your attention through your lower back, down through your hips, and notice the feeling of meeting the couch through your glutes and your thighs.
00:06:07
Speaker
Bring your awareness through the back of your knee, your calves, and through your ankles. Perhaps moving your ankle in a slight circle to release any tension. Allow the relaxation to pass through all of your toes from your big toe to the littlest. Giving them a wiggle if you'd like.
Heart Awareness and Self-Compassion
00:06:32
Speaker
Notice the bottom of your feet and press into the ground under you a little deeper, connecting yourself with your body and grounding it to this place. Bring your awareness back through your shins, your knees, and your thighs. Following up through your torso, noticing any sensations in your stomach.
00:07:02
Speaker
releasing any tense muscles through your abdomen now moving up through the chest feeling your lungs expand deeply again moving air through them now noticing the heart possibly even feeling it beat
00:07:27
Speaker
Imagine there being a space around the heart that offers a safe area for love and self compassion.
00:07:40
Speaker
Now moving north through the throat, perhaps swallowing and noticing any sensations there. Back through the face, noticing all the places that tension was released and the relaxing feeling that being grounded and present in our bodies offers us. If there was any place particularly holding tension, bring your attention there again
00:08:08
Speaker
and offer it one more opportunity to release. Noticing your entire body now and how heavy, calm, relaxed it feels.
Returning to the Present
00:08:21
Speaker
Bottle this feeling up to take with you throughout your day. You have access to this calm and relaxed feeling whenever you need it.
00:08:41
Speaker
When you are finally ready, gently begin to open your eyes and bring your awareness back to the room around you. Take a moment before you move to notice your surroundings. Feel the groundedness under your body in this room.
00:09:01
Speaker
Feel the calm and relaxed feelings that you have bottled up in this moment as you survey the room. Allow one last deep breath, inhaling gratitude for giving yourself this time today.
Conclusion and Resources
00:09:32
Speaker
Thanks for tuning in to this episode of Outside of Session. Remember, while I am a licensed therapist, this podcast is not a substitute for individual therapy. The contents of this episode are for educational and entertainment purposes only. If you are having a mental health emergency, please dial 911 for immediate assistance or dial 988 for the Suicide and Crisis Lifeline.