Body Scan at Work Desk
In this visualization meditation, use your imagination to see your mind become stable and relaxed during the workday, like a strong rock. Despite life's chaos, this body scan will help you stay resilient and refreshed for upcoming tasks.
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In this visualization meditation, use your imagination to see your mind become stable and relaxed during the workday, like a strong rock. Despite life's chaos, this body scan will help you stay resilient and refreshed for upcoming tasks.
Transcript
Hi, I'm Amy, and in this class, you'll take a mindful and intentional break during your workday. As we dive into this class, settle into a comfortable position at your desk. Drop your gaze or close your eyes, whichever feels better to you.
Let's begin by breathing deeply and fully. Visualize the space in the center of your body, three fingers below the navel. In this space, the seat of all your internal energy, imagine a golden glow. As you continue to breathe deeply and fully, picture that energy or golden glow floating upward inside your torso to the level of the heart. Exhale and let it drift back down.
Once more, draw that energy upward, and as it rises, imagine the golden glow painting the entire inside of your abdominal cavity with golden light. Now drop that golden ball into the pelvis, visualizing your pelvic bowl being filled with warm, golden light. From the pelvis, the ball of energy splits into two and begins to float gently down the backs of your legs, down the thighs, to your knees.
Pull that energetic light a little further forward until it rests right underneath the balls of your feet. Then, gently guide that light forward along the bottoms of your toes, wrapping it up over the toes and along the tops of your feet. Each foot is now cocooned in golden, warm light.
Bring the light back up to your knees, then draw it up the inner sides of your thighs and return it to the pelvic bowl. Guide the energy to the sacrum, and begin drifting it vertebra by vertebra up through your spine. Allow that energy to travel through your rib cage to your armpits, then separate it out and let it drift down under your armpits, along the insides of your upper arms, and into your elbows, filling the joints with golden light.
Draw the energy down the insides of your forearms to your wrists. Let it settle momentarily in the palms of your hands. Then guide the light back up past the elbows, along the backs of your upper arms, and onto your shoulders. Allow the golden, warm light to fill every aspect of your shoulder joints.
Draw the light up the back of your neck to the base of your skull. Imagine it filling your skull, surrounding and bathing your brain with energy, peace, calm, and warmth. Let the golden light flow into your mouth, relaxing your jaw and tongue. Swallow, allowing the light to flow through your throat and return to the center of your body, three fingers below the navel.
As you breathe deeply, imagine the light flowing outward from all your pores, cocooning your entire body in warm, golden, energetic light. This light is yours and yours alone. Release this visualization and return to the space where you sit.
Now that you've intentionally noticed and observed your body and its sensations, you are welcome to remain in this quiet, uninterrupted space for as long as you like while the white noise continues in the background. I look forward to seeing you in the next class. Bye for now.
Let's begin by breathing deeply and fully. Visualize the space in the center of your body, three fingers below the navel. In this space, the seat of all your internal energy, imagine a golden glow. As you continue to breathe deeply and fully, picture that energy or golden glow floating upward inside your torso to the level of the heart. Exhale and let it drift back down.
Once more, draw that energy upward, and as it rises, imagine the golden glow painting the entire inside of your abdominal cavity with golden light. Now drop that golden ball into the pelvis, visualizing your pelvic bowl being filled with warm, golden light. From the pelvis, the ball of energy splits into two and begins to float gently down the backs of your legs, down the thighs, to your knees.
Pull that energetic light a little further forward until it rests right underneath the balls of your feet. Then, gently guide that light forward along the bottoms of your toes, wrapping it up over the toes and along the tops of your feet. Each foot is now cocooned in golden, warm light.
Bring the light back up to your knees, then draw it up the inner sides of your thighs and return it to the pelvic bowl. Guide the energy to the sacrum, and begin drifting it vertebra by vertebra up through your spine. Allow that energy to travel through your rib cage to your armpits, then separate it out and let it drift down under your armpits, along the insides of your upper arms, and into your elbows, filling the joints with golden light.
Draw the energy down the insides of your forearms to your wrists. Let it settle momentarily in the palms of your hands. Then guide the light back up past the elbows, along the backs of your upper arms, and onto your shoulders. Allow the golden, warm light to fill every aspect of your shoulder joints.
Draw the light up the back of your neck to the base of your skull. Imagine it filling your skull, surrounding and bathing your brain with energy, peace, calm, and warmth. Let the golden light flow into your mouth, relaxing your jaw and tongue. Swallow, allowing the light to flow through your throat and return to the center of your body, three fingers below the navel.
As you breathe deeply, imagine the light flowing outward from all your pores, cocooning your entire body in warm, golden, energetic light. This light is yours and yours alone. Release this visualization and return to the space where you sit.
Now that you've intentionally noticed and observed your body and its sensations, you are welcome to remain in this quiet, uninterrupted space for as long as you like while the white noise continues in the background. I look forward to seeing you in the next class. Bye for now.
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