Latest / STOPTIME: Live in the Moment. / Guided Body Scan For Deep Relaxation And Grounded Calm

Transcript

Guided Body Scan For Deep Relaxation And Grounded Calm · STOPTIME: Live in the Moment.

• 0:01
  SPEAKER_00: Hey there.
• 0:04
  SPEAKER_00: Where you are, give yourself permission to arrive fully, gently, without rushing.
• 0:17
  SPEAKER_00: I invite you to release fully for the next six minutes or so for this body scan meditation I've prepared for relaxation.
• 0:29
  SPEAKER_00: Whenever you're ready, take a slow breath in through your nose and let it fall out through your mouth.
• 0:41
  SPEAKER_00: Again, inhale and exhale.
• 0:48
  SPEAKER_00: Feel your body beginning to settle as if it's softening into the space around you.
• 0:59
  SPEAKER_00: Let's begin.
• 1:03
  SPEAKER_00: Allow your attention to drop down toward your feet.
• 1:08
  SPEAKER_00: No need to change anything.
• 1:11
  SPEAKER_00: Just notice.
• 1:15
  SPEAKER_00: Feel the weight of your heels, the softening across the tops of your feet, the tiny spaces between each toe.
• 1:32
  SPEAKER_00: Our feet work so hard for us.
• 1:37
  SPEAKER_00: Let your feet relax.
• 1:42
  SPEAKER_00: Let them feel held and supported.
• 1:50
  SPEAKER_00: Move your awareness now up to your ankles.
• 1:56
  SPEAKER_00: Unclench.
• 1:58
  SPEAKER_00: Soften.
• 2:01
  SPEAKER_00: Imagine warm light circling this joint, loosening anything tight, radiating warmth up your Achilles tendon.
• 2:17
  SPEAKER_00: We hold so much tension there.
• 2:22
  SPEAKER_00: Let it go.
• 2:30
  SPEAKER_00: Draw your awareness now to your calves.
• 2:36
  SPEAKER_00: Let your calves unwind.
• 2:41
  SPEAKER_00: If you're holding yourself up in any subtle way, invite the muscles to melt downward like warm wax.
• 3:01
  SPEAKER_00: Bring your attention now to your knees.
• 3:05
  SPEAKER_00: This beautiful hinge that carries you through the world.
• 3:10
  SPEAKER_00: Imagine your knees bathed in ease.
• 3:16
  SPEAKER_00: Let them soften.
• 3:21
  SPEAKER_00: No need to brace.
• 3:28
  SPEAKER_00: Rest your kneecaps and feel the warm, warm light on the backs of your knees softening.
• 3:47
  SPEAKER_00: Shift your awareness now to your thighs.
• 3:51
  SPEAKER_00: The big muscles that do so much every day.
• 4:01
  SPEAKER_00: Draw your energy now to your hamstrings and let them sink heavily into the surface beneath you.
• 4:10
  SPEAKER_00: With each exhale, release a layer of tension.
• 4:26
  SPEAKER_00: Let your breath settle now into your hips.
• 4:31
  SPEAKER_00: This is an area where we tend to store stress, emotion, and even old stories without analyzing just often.
• 4:46
  SPEAKER_00: Imagine your hips and pelvis and this entire region widening, melting, expanding, breathing, relaxing.
• 5:14
  SPEAKER_00: Guide your breath to create more space here.
• 5:19
  SPEAKER_00: Guide your attention now to your belly.
• 5:23
  SPEAKER_00: Notice it rise gently with your breath and fall effortlessly as you exhale.
• 5:33
  SPEAKER_00: Unclench the belly.
• 5:38
  SPEAKER_00: Feel your lower back releasing into the surface where you lie.
• 5:46
  SPEAKER_00: Imagine a warm wave of ease washing across and around and through your midsection.
• 6:04
  SPEAKER_00: As you continue to breathe, draw your awareness up to your chest area and feel your breath moving under your collarbones.
• 6:17
  SPEAKER_00: Soften the muscles across the front of the heart.
• 6:24
  SPEAKER_00: Let your upper back broaden.
• 6:30
  SPEAKER_00: Imagine tension dissolving around your shoulders and spine as if the whole area is exhaling with you.
• 6:45
  SPEAKER_00: Bring your awareness now to your shoulders.
• 6:51
  SPEAKER_00: Let them drop even more.
• 6:57
  SPEAKER_00: And now just a little more.
• 7:00
  SPEAKER_00: Let go.
• 7:52
  SPEAKER_00: Just the invitation to let go.
• 8:01
  SPEAKER_00: Bring your attention now to your neck, the subtle muscles that work all day to hold up your head.
• 8:14
  SPEAKER_00: Let the front, sides, and back soften as if your breath is gently unwinding tension.
• 8:32
  SPEAKER_00: As you continue to breathe, relax your jaw.
• 8:40
  SPEAKER_00: Unclench your teeth.
• 8:46
  SPEAKER_00: Let your tongue rest softly in your mouth.
• 8:55
  SPEAKER_00: Feel your cheeks melting.
• 9:00
  SPEAKER_00: Soften your eyes, the tiny muscles around them.
• 9:12
  SPEAKER_00: Let your forehead smooth and widen.
• 9:17
  SPEAKER_00: Eyebrows letting go, heavy lids.
• 9:26
  SPEAKER_00: Let your whole beautiful face become calm.
• 9:37
  SPEAKER_00: Now, since your entire body is one connected, relaxed, whole, from the top of your head all the way down to your toes.
• 9:52
  SPEAKER_00: Experience the ease that you've created just now.
• 9:58
  SPEAKER_00: Feel the spaciousness.
• 10:05
  SPEAKER_00: Take a slow breath in, filling up your lungs, and exhale with this gentle sigh.
• 10:23
  SPEAKER_00: You've arrived, you're grounded, and you are here.
• 10:44
  SPEAKER_00: Open your heart to gratitude and what that feels like.
• 10:58
  SPEAKER_00: When you're ready, begin to wiggle your fingers and toes.
• 11:09
  SPEAKER_00: Let your breath move gently and at your own pace.
• 11:23
  SPEAKER_00: Take your time, do whatever you need to return to the space around you.
• 11:35
  SPEAKER_00: Carrying this calm with you as your new baseline.
• 11:48
  SPEAKER_01: Namaste, my friend.