Pamela

Utah, USA

Diana

Abilene, TX, USA

Erin Hurst

Brooklyn

Catherine 

Tunbridge Wells, United Kingdom

Timo van der Meer

Leuven, Belgium

Janella

Marysville, WA, USA

Beverly Radley

Yorkshire, UK

Paula

PA, USA

Priti Das Dipa

Bangladesh

Geremy B

Suffolk Park NSW, Australia

Tammy Whelen

Clearwater, BC, Canada

Dean

Grimsby, UK

Judy Herman

Chattanooga Valley, GA, USA

Smaranda T

Jenna Hobbs

Indiana, USA

Annie Jameson

Hamilton, New Zealand

Roberto David López

Mexico

Maria

Cynthia Wells

North Hollywood, Los Angeles, CA, USA

Perform a body scan to release tension and set intentions that help you cultivate lasting self-compassion.

Body Scan

Spirituality

Stress & Anxiety

Stress

Concentration

Energy-Based

English

Join me for this powerful 'witness & accept' body scan. This meditation is based on research done by Massachusetts General Hospital  studying how mindfulness meditation training changes brain structure in eight weeks.


Deep Healing

 Hello, this is davidji and welcome to today's meditation. Let's get ready to dive deep into a body scan. We're going to heal and strengthen, so let's get comfortable. And perhaps you might like to lie down for this meditation, because this will be a powerful one. And science is now proving, if you continue to do this meditation every day for eight weeks, that the physical structure of your brain will change and you'll become kinder to yourself and more accepting of the world around you. Essentially, this is the most loving kindness boot camp for the brain. So let's get comfortable. Let's find a comfortable place to lie down. And if you'd prefer to sit, feel free to do that. Feather your nest. Remember comfort is queen. You might like to put a pillow or cushion under your head, but get as comfortable as possible. And together let's take a long, slow, deep breath in. And gently let that go. Let's do that one more time. Long, slow, deep breath in. And release it. And now gently allow your eyes to close. And keep breathing long, slow, deep breaths in, and effortless, innocent releases out. Essentially, we are cultivating our ability to witness, not just during the meditation, but when it's over and we open our eyes to the world around us, now we are capable of witnessing at a much higher level. Keep watching your breath. Keep witnessing your breath. And as you keep breathing, notice that your mind is calming. Notice that your body is relaxing. Notice that the world outside of you and inside of you is slowing down. Let's set an intention. And maybe there's a part of your physiology that's been inflamed or in pain. Some constriction. We'll be able to heal that as we go through this process. Maybe there's some emotional turbulence that you've been dealing with. Maybe there's a weight on your heart. Maybe your mind feels overwhelmed. Maybe there's a sadness, a grievance, a regret. Some constriction in your heart. Or maybe you're just feeling stressed or anxious. Wherever you are right now in this moment, this practice will help you heal. And science has now proven that if you do it every day for eight weeks, that's 56 days less than two months, you will have a profound shift. The physical structure of your brain will change. You'll become a better decision maker. Your emotional regulation will expand. And your ability to be kinder to yourself, less self-judgmental, more self-compassionate, will increase. So let's invite an intention into our awareness, something we'd like to see unfold in our life. Maybe it's a healing. Maybe it's a breakthrough. Maybe it's some type of leveling up to the best expression of who you are. Perhaps undimming your light. Perhaps trusting a little bit more, believing a little bit more in yourself, and trusting that the universe will deliver you to exactly where you need to be. But don't play small. Go big. This could be the big kahuna of all intentions. So invite that into your awareness and allow that to crystallize. And once that intention has clarified, ever so gently invite it into your heart. Feel it settle in. Feel it nestle in right there. And now plant it like a seed in that fertile soil of your heart. Feel it take root. And take a long, slow, deep breath in. And let it go. Release it. We'll leave it up to the universe to answer. We'll leave it up to the spirit to sort out all those details. And now let's drift back to our breath. You've planted the seed. You don't need to think about it anymore. And watch your breath and just notice it as it comes in. Don't do anything with it. And notice it as it drifts back out. Notice the rise and fall of your chest. The rise and fall of your belly. Simply allow it. Surrender to your breathing. And now let's drift our attention to the crown of our head. Witness the crown of your head. The very tip, top of your head. Witness it and allow it to relax. And slowly begin to drift down to your ears. Watch them. Allow your ears to relax. Move to your temples. At any point in our journey, if there's any constriction or blockage, feel free to breathe into it. And then as you exhale, allow it to relax. Now drift to your eyes. And relax them. Your cheekbones. Your jaw. Your mouth. Even allow your tongue to relax. Just rest the tip of it against your upper front teeth. This is known as fire point. It's a powerful relaxation position for your tongue to be in. Now drift your attention to your jaw and allow that to expand to your neck and simply relax it. Breathe into it. And let it go. To your throat. Breathe into it. And let it relax. Your shoulders. Let them surrender. Your chest and your upper back. Breathe into them simultaneously. And let them relax. Move down your arms. Breathe into your biceps. And let them relax. Your elbows. Relax them. Your forearms. Your wrists. Your hands. Even your fingers. Let them surrender. Let them relax. And now let's drift back to your chest. We'll drift down just a little bit to where your ribcage meets. Let that relax. Breathe into it right now. And let it go. The middle of your back. Your lower back. If there's any tension or pain there, breathe into it. Let it relax. And now your belly. Your tender belly. Just let it relax. Your hips. Feel them surrender. Your pelvis. Breathe into it. And give it permission to relax right now. Your thighs. Feel the muscles relax. Your quads. Hamstrings. Just let them relax. Your knees. The front and back of your knees. Breathe into that joint. Those tendons, those muscles, just allow them to relax. Scamp all those muscles between your knees and your ankles. Let them just unfold. Feel your ankles relax. Your heel. The sole of your foot. The ball of your foot. And your toes. And now just scan from the top of your head straight down to your toes. Any constriction that remains, breathe into it and relax it. Breathe into it and relax it. Breathe into it and relax it. Let's just stay in this space as you fully surrender and fully relax every single cell in your body. And now drift your attention to your toes. Simply witness and accept them. Accept them as pure and perfect and whole and exactly as they're supposed to be. And now witness the balls of your feet. Just witness and accept. The soles of your feet. Simply witness and accept. Your heels. Witness and accept. Your ankles. Witness and accept. Your calves. Your knees. Your thighs. Just scan, witness and accept. Your pelvis. Witness and accept. Your hips. Your glutes. Witness and accept. Everything is perfect and whole. Now drift up to your waist. Your lower back. Witness and accept. Your belly. Witness and accept. Your solar plexus. Watch it and accept. Your middle back. Observe and accept. Your ribcage. Witness and accept. Your heart. Pure, perfect, and whole. Witness and accept. Your upper back. Witness and accept. Your chest. Your shoulders. Witness and accept. Your biceps. Your elbows. Your forearms. Your wrists. Your hands. Your fingers. Witness and accept. Your neck. Your chin. Your mouth. Your jaw. Witness and accept. Your nose. Witness it and accept. Your cheeks. Witness and accept. Your eyes. Witness and accept. Your temples. Witness and accept. Your forehead. Your ears. The back of your head and the crown of your head. And now drift your attention to any aspect of your physiology right now that feels constricted or in pain. Drift your attention there and accept it. Don't do anything with it other than allow. Here you are in this sacred, precious, present moment. Every single aspect of your physical and emotional body is pure and perfect and whole. There's nothing you need to do. Simply witness and accept. Let's stay in the space a few moments and just surrender as we drift our attention to any constriction, any tightness, any sadness, any pain. And witness and accept. And now begin repeating the affirmation. I am whole. I trust. I am love. I am. I am whole. I trust. I am love. I am. I am whole. I trust. I am love. I am. And just witness and accept as those words ripple through every fiber of your being. I trust. I trust. Sit gently with your eyes closed. Let the stillness and silence settle in. Let the healing continue to flow. Let anxiety continue to drip right off of you. Allow your wholeness to return. And now take a long, slow, deep breath in with me from your toes to the crown of your head. And let it go. Let's do that one more time. Long, slow, deep breath in from the tips of your toes moving straight through you to the crown of your head. And release it. Wiggle your fingers. Look at your toes. Wiggle your ears. Take one long, last, deep breath in. And let that go. And be gentle as you move back into the world around you. So practice this body scan with me every day for the next 55 days. And the physical structure of your brain will shift. Your self-kindness, self-compassion, your emotional regulation will expand. And now you know you're doing something that's been scientifically proven as well as feeling great. Have an amazing day. From the sweet spot of the universe, this is davidji, sending you love. Thank you.