welcome to this body scan guided meditation you can choose whether to sit stand or lie down
close your eyes or soften your gaze whatever feels most comfortable to you
take a moment to feel yourself settling into position your thoughts settling down
your energy adjusting to being still
for this body scan instead of noticing your muscles you'll be focused on your bones
so visualize or sense your skeleton the best you can
if you lose concentration through this exercise
that's okay just gently bring yourself back with this phrase 'my skeleton'
first let's focus your attention on the top of your head
sense the rounded shape of the top of your skull
moving down and sensing your eye sockets your jaw and cheekbones
noticing the space within your skull
and you can choose to intensify this by humming feel as the sound waves vibrate from your lips
throughout your skull and get your resonators your sinuses to open up at the top of your nose
sense as the sound waves you release travel deep into your skull and reaches your inner ear
bringing a physical awareness to the many bones in your face
stop humming now
leave your mouth open ever so slightly to relax the joint in your jaw
as we leave the skull and travel down the rest of your skeleton
picture in your mind's eye how the spine fits into the space of the skull
almost as if your head is floating on top of your body
feel that lightness
and as we move down to the spine observe the shape of your neck and how it allows your skull
to move up down and side to side picturing your neck bones and move your awareness down your spine
it's so supportive flexible and bears most of your body's weight
and in your mind's eye gaze at your spine sensing your ribs encircling the very top area
the space between your ribs soft and moving in and out with your breath
bringing awareness to your shoulder blades now
moving out to focus on the bones at the top of your arms and your elbow joints
looking so similar to the wings of a bird spreading away from your spine
you can move your shoulders if you like shrugging them up
back and down until they rest into their natural position
registering those sensations in your shoulder bones
this area can hold a lot of tension
feeling like the weight of the world is sitting on your shoulders imagine the weight being lifted off
your worries and concerns all being taken away so your bones can feel lighter and move more freely
all of those things you think you should do floating off into the air
there's nothing else you need to be doing
except being here right now focusing on the bones of your body
just doing the best you can and you're doing wonderfully
now move your awareness down to your wrist joints and the intricate bones of your hands and fingers
use your imagination to visualize those parts that are hidden under the skin
become aware of the shape of your hands determined by the length of your bones
and now bring your attention back to your spine
and travel further down focusing on the lower vertebrae
sense how these bones are not quite as flexible but instead are strong and supportive
like a tree trunk all of these bones providing support and structure to your body
remind yourself that if your mind wonders bring yourself back at any time with the phrase
'my skeleton' not judging yourself it's perfectly normal to lose concentration
but do your best to move out of your head and back into your body
deep into your bones your attention down to your tailbone
the coccyx register the space within your pelvic cavity your seat of creativity
if we dance the movement often starts in the hips and pelvis as we sway to the music
notice which way your pelvis is tilted right now
registering any sensations within this area
focus your attention on the space in your hip sockets
leading down into the thighs the femur being the longest bone in your body
and now bring into existence your knee joints go inward and notice the space within the joints
and move your awareness down into the bones of your lower legs
notice if there is a difference in either side of your legs thinking about your leg bones
and finally focus your attention on the ankle joints your feet and toes
noticing what it feels like if you have your feet on the ground
feeling the surface beneath you
bringing awareness to your skeleton can give you a little shift in perspective
a different awareness of your body
notice now if there are any sensations in your bones
whatever it is whether it's pleasant unpleasant or even if you're having
trouble feeling anything at all it's okay just be aware not judging anything
imagine now using an infrared light to warm and heal your bones
any stiffness softening up a bit
all discomfort dialed down
allowing this red light therapy to accelerate your healing
warming your bones
bones do so much more than provide support movement and protection
deep inside your bones you make red blood cells store minerals and form your immune cells
this red light increases your bone mineral density and strength
all the way from your facial bones down to your toes
try to tune in
to listen to what your bones need
what is it that your skeleton wants you to know
paying attention to your body's signals
let's end now with some affirmations
i see with love and understanding
i am my own boss the ceo of my world
my thoughts are peaceful kind and calm
i stand up for myself i am strong
i let love and friendliness in
support is all around me
i accept my body as it is right now
take a breath and breathe into your bones
and spend a few moments just noticing your entire body breathing freely
and to finish today we'll do something a little different
to wake you up and ground you into your body
you're going to lightly tap around your body warming it up tapping up from your legs
all the way up to your face making up the outside of your body get the blood flowing
now let yourself stop and pay attention to any sensations
and appreciate your body
slowly open up your eyes without focusing on anything in particular
allow the head and neck to gently move from side to side
and when you are ready return to the rest of your day
knowing that you have cultivated some love towards yourself and friendliness towards all beings
thank you for meditating today with generation calm