Kari

Oslo, Norway

Alexis Kosierb

Dunkirk, NY, USA

Tina 

Parma

Tsion Burka

Virginia, USA

Tracy Jarvis

Adelaide, Australia

Patricia B

Alberta, Canada

Pamela

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Diana

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Erin Hurst

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Catherine 

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Timo van der Meer

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Janella

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Beverly Radley

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Paula

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Priti Das Dipa

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Tammy Whelen

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Dean

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Judy Herman

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Smaranda T

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, as 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. it is comfortable. as possible. And together let's take a long, slow, deep breath in Gently let that go. Let's do that one more time. Long, slow, deep breath in. and release it. 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. that 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. 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. Invited. into your heart. feel it settle in. I 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 shift our attention. to the crown of our head. Witness the crown of your head. The very tip. 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. 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. where your ribcage meets. Let that relax. Breathe into it right now. and let it go. 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. 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. the 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 heal. 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. in hope. and exactly as they are 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. to scan. witness, and accept. your pelvis. witness. and accept. your hips. your glutes. witness. and accept. Everything is perfect. and whole. I drift up to your waist. your lower back. witness. and accept. your belly. witness. and accept. your solar plexus. 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 chin. your mouth. your jaw. witness, and accept. Your nose. Witness it. and accept. cheeks. witness. and accept. your eyes. witness and accept. your temples. witness and accept. your forehead. your ears. back of your head. and the crown of your head. and I 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. you Here you are in this sacred precious. present moment. every single aspect of your physical body. an emotional body. is pure. and perfect. and whole. There's nothing you need to do. simply witness. and accept. Let's stay in this 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. you the affirmation. I am whole. I trust. I am love. I am. I trust. I am love. I am. I am whole. I trust. and just witness. and accept. as those words ripple through. every fiber of your being. 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. 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. Wiggle your fingers. Look at your toes. wiggle your ears. and 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 David G. Sending you love.