Ep 33: A Body Scan Meditation
This meditation session guides listeners through a body scan, focusing on the chakras to promote self-awareness and relaxation.
Use this meditation to practice noticing how your body feels. There's not judgment in this process, just awareness.
Once you take inventory of what you're feeling, you can decide how best to continue your day. Maybe you need a bit of rest, or maybe it's time to create magic!
You'll know immediately after you're done!
Takeaways
This meditation is about getting in touch with your body.
Deep breathing helps to relax your muscles.
Focus on each chakra to notice sensations.
The throat chakra is for self-expression.
The solar plexus is where confidence resides.
The sacral chakra relates to creativity and love.
Grounding connects us to the earth.
Energy cycling purifies and renews the body.
Exhaling gratitude enhances the meditation experience.
Regular practice helps in self-understanding.
Resources
To learn more about the Intuitive Connection Through Ancestral Healing group program! Join Asha's email list.
Follow Asha on Instagram @AshaWilkersonEsq
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Asha (00:01.954)
Hi, welcome to this short body scan meditation. This is great for just getting in touch and feeling what's happening in your body. There's nothing for you to do except for to follow the prompts that I leave you and just to see what comes up. So let's get started. I invite you to find a comfortable space wherever you are. You could be seated with your feet planted on the floor or you could lay down.
And begin to take a couple of deep inhales and deep exhales. When you breathe in through your nose, allow the air to come all the way into your body to fill up your lungs. And then when you exhale through your mouth, allow your muscles to relax with each breath.
Do this a couple of times and feel yourself start to drop into this meditative space that you're creating.
Asha (00:59.596)
And now I want you to bring your attention to the place just above your head that we call the crown chakra.
Just bring your energy and attention there and see what you notice. Are there any feelings that come up? Are there any thoughts that zing through your mind? Just noticing what it feels like as you continue to breathe in and out through your nose and through your mouth and focus your energy and attention on your crown.
This is the space that connects us to the divine, opens up our window of intuition.
And now when you're ready, bring your gaze a little bit lower to your third eye chakra. That's the place that's right in the middle of your forehead, just above your eye.
And with your eyes closed, you can look up towards the space between your eyebrows and notice what you feel.
Asha (02:11.502)
Are there any sensations in your body? Any tingling? Any pressure?
Asha (02:21.954)
Continue to breathe in through your nose and out through your mouth as you just observe without judgment what's going on.
Asha (02:35.008)
And now let's drop down into your throat chakra. Bring your energy and attention just below your jaw into your throat. Continuing to breathe in and out. Becoming aware of whatever energy or sensations you find in this space.
Asha (02:59.416)
This is a space where we gather energy for self-expression. And the opposite, it could be repression or feeling like you're not able to share your perspective or use your voice. Just notice.
What's happening? What are you feeling?
Asha (03:25.994)
Now bring your intention and attention a little bit deeper down into your heart chakra. This is in your chest. Keep breathing in and out. Keep allowing your body to relax. But with your intention and attention focused on your chest, notice what you feel.
Asha (04:01.196)
Now when you're ready, drop a little bit lower into your solar plexus. This is the space right below your rib cage where you feel that little horseshoe that dip, the reverse horseshoe under your ribs. This is the space where we gather confidence. It's also the space where you might feel nervousness. When people say I have a gut feeling, it typically comes from this area.
So as you bring your energy and awareness into your solar plexus, what do you feel? What do you notice? What thoughts come up? What sensations arise?
There's no right or wrong. It's just observation.
Asha (05:02.734)
And now let's drop a little bit deeper into your sacral chakra. This is the birthplace of creation, quite literally, but also figuratively. This is creativity, love, sensuality. This chakra is usually felt in your reproductive organs. So a little below your stomach, maybe right between your hips.
Asha (05:34.69)
Do you have any energy or sensations there?
Asha (05:40.876)
What does it feel like?
You could also notice an absence of energy today. Just take note. Just listening. No judging.
Asha (06:01.868)
And now let's drop down into the seventh and final chakra in today's meditation. The root chakra. If you were to imagine that your tailbone just extended a little bit longer, you would find your root chakra. This is the chakra that keeps us connected and grounded to the earth. It keeps us feeling whole and complete, tethered in a good way.
Asha (06:33.442)
What energy is present for you today?
Asha (06:49.728)
And now I want you to imagine energy leaving through your root chakra, grounding down into the earth, coming back up through the earth, up to the sky, and then coming back down into your crown chakra. So that it's creating this cycle of energy.
that goes down into the earth to be recycled and repurposed, comes up through the divine and is poured back into you to give you the energy that you want and that you need.
And as you cycle this energy through your root chakra back into your crown, let it pass again through your third eye, down through your throat, drop into your heart, move through your solar plexus, into your sacral, and then back into your roots. Imagine that this energy, that this light is purifying, it's white or it's yellow, it is erasing.
any challenges that you have, any stuck points, it's feeling you, filling you with joy, with love, with energy, and moving out all of the stagnant, stuck energy that is in places that you are unable to reach.
Continue to breathe in through your nose and out through your mouth as you cycle this energy.
Asha (08:24.694)
and continue to run it until you feel renewed and purified.
Asha (08:36.246)
And when you're ready, you can take three big inhales and exhales, three big inhales through your nose, drawing the air down into your lungs, expanding your belly and out through your mouth as if you're breathing through a straw. Allow your exhale to be long and relaxing.
Two more times in through your nose, pulling in this white light and energy.
and exhaling through your mouth everything that needs to go that no longer serves you.
Asha (09:15.35)
One last time, draw breath and energy and light and love in through your nose.
Asha (09:24.578)
and seal your practice with an exhale of gratitude and of presence.
Asha (09:32.959)
Now, as you come back to your awareness, think about what you felt and what you noticed today in your body scan. This is information for you to do with what you want. If you need to be extra gentle with yourself, do it. If you're feeling creative energy and you're ready to go and conquer the world, definitely do it. And come back here as often as you need to just drop into yourself.
to understand what's going on so then you can make the decisions that you need to move throughout your day. I will see you next time.