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hello my friends my name is claudia and
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welcome to this guided meditation for
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brought to you by myprotein
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this technique is really simple which
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it's a great place to start
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if you've never done meditation before i
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highly recommend trying this technique
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and seeing how it works how it
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resonates for you so the root of this
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is scanning the body to keep you
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in the present moment i'm gonna guide
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so you don't have to do this alone
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meditation is scary for you
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don't worry this is going to be really
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really simple guided meditation so you
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you don't have to think about the time
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think about what you're meant to be
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all you have to do is be aware
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and try to remain still
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so without further ado get yourself
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fully set up so make sure you're in a
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comfortable seated position
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that may mean that you're in a chair or
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you can even place a pillow
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under your hips or perhaps some cushions
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just make sure you feel fully supported
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five to ten minutes or so so there's no
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okay and then when you're ready
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sit up nice and tall place your hands to
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and allow your eyelids to slip close
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now let's take a deep breath in through
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pot the lips and exhale from the mouth
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allow your lips to close and then let
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the breath just happen
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on its own a gentle ebb
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and flow of each inhale
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now with your eyes closed
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to the top of the head
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the crown of the head
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notice any sensations in that space
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so sensations could be feelings of
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of tingling of itching of scratching
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or cool or dry or moist
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or maybe you are unable to experience
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maybe it's simply just bringing all of
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your awareness to the crown of your head
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and holding your attention there
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now draw that awareness from the crown
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of your head to your face
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to your forehead your temples
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your cheeks your nose your lips
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your chin notice any sensation
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so simply just noticing what is
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without creating anything that doesn't
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and then draw that awareness to the neck
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the front of your neck the back of your
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of your neck simultaneously
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being aware of this space
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and then move the awareness to the neck
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from the neck to the shoulders
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the front of the shoulders the sides the
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being aware of anything that you feel
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and then move that awareness from the
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to your upper arms your biceps
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maybe it's just as simple as
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experiencing your top rest upon your
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and then carry on moving that awareness
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from the arms to the elbows
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to your forearms to your wrists to all
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and then from the fingers move the
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awareness to your torso
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the front of your chest your sternum
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your breastplate maybe there's
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tingling sensations here or even tension
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just come to notice it
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and then move your awareness down into
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into your lower back your pelvic floor
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your sex organs your hips
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traveling to your glutes your upper
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your hamstrings the quadriceps
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just noticing any sensations
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and then moving that awareness to the
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the front and the backs of them
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and then to the lower leg the shin
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the ankles the arches of your feet and
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the tops of the feet and then all
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ten toes and then imagine that you could
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energy and imagine that you could move
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through your entire body up and out the
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imagine this like a wave of energy like
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or pulsing sensation moving from your
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the feet your lower legs your knees your
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into your hips your lower back
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throughout your torso your mid-back
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your upper back your chest your fingers
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face and then up and out the crown of
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and then take that energy and roll it
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from the crown of your head
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all the way back down to your toes and
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up to the crown of the head just do that
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in your own time imagine this energy
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moving through the body like a wave
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and the next time you get to the crown
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of your head i want you to hold your
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awareness up hold your attention
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in that space and then imagine
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all of your energy moving there and then
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and around you creating
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shield around your body
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now take a deep breath in
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part the lips and exhale
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welcome yourself back into this space
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flutter your eyes open
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hopefully you feel a little clearer
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and for those that have never meditated
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and that might have found that really
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challenging i don't want you to judge
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it was perfect just the way that it was
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know that meditation is a practice
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and we know that what we practice we
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so hopefully you can come back and
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keep practicing this to cultivate that
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of awareness thanks so much for watching
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and i'll see you next time
