Grounding Body Scan

Take an intentional moment to settle into the space that you're in.

Feel that which is underneath you and allow it to fully support the weight of your entire body.

Allow your body to ease down deeply into the space beneath you.

Notice your breath.

Follow the smooth,

Natural rhythm of your inhale folding into your exhale and your exhale melting into the following breath.

Stay with this effortless ebb and flow of your own respiration.

As you breathe in,

Notice the sensation subtly shift.

Feel your back body gently nudge against the earth beneath you.

As you exhale,

Feel yourself acquiesce down into the earth.

Breathe in and you press into the ground beneath.

Breathe out and you melt down towards it.

Experience this sweet and easeful dance between you and that which supports you.

Now bring your awareness to the crown of your head,

The apex of your physical body.

Feel just this space,

Almost as though one singular raindrop has fallen upon your head.

Then,

From that point outward,

Let a melting sensation expand across all the muscles of your scalp.

Drop the heavy weight of your head into the awaiting ground below.

Feel the strong muscles at the back of your neck release all their work.

Smooth out your forehead and feel this area broaden.

Fine lines of tension erase from around your eyes and your eyes settle deep into their sockets.

As your eyes relax,

Let it be that your awareness turns even deeper inward.

The space in your sinus cavities seems to expand and you become aware of breath moving through them.

Soften the space behind your ears and relax your jaw.

You may feel your lower jaw slightly drop away from the upper and your tongue may thicken.

Loosen any constriction in your throat and create space for the easy flow of your breath.

Let it be as though you are letting go of words from the past season to create space for new conversations and new possibilities.

Bring your awareness from the base of your neck to the tops of your shoulders.

Let the weight you may be holding on your shoulders sink down into the foundation beneath you.

With every breath you take,

Invite your shoulders to become heavier and heavier.

Let go of what you carry,

Even if just for now.

Feel your elbows and hands resting on the foundation beneath you.

As you unburden your arms of the work you have carried,

Let them feel weighty from shoulders to elbows to your hands.

As you release your grip,

Your palms may soften and your fingers may naturally curl in slightly.

Now direct your awareness to the fullness of the length of your spine.

Feel the long,

Perfect pathway which connects the heavy weight of your head to your grounded pelvis.

Let each individual vertebra settle down so that you might fully land in this space,

This moment,

This very breath.

Expand your consciousness to the entirety of your back to include your spine,

Shoulder blades,

Back ribs,

And large wrapping muscles of your back.

As though your back might blanket the earth,

Spread out,

And become heavier.

Feel your sacrum weighted like a heavy keystone,

Perfectly joining your upper and lower body.

As though your ribs are pathways,

Slide your awareness from your back ribs up into your side bodies.

Feel your side ribs generously broaden outward with every inhale,

And softly embrace inward with each corresponding exhale.

Let the sides of your waist soften with every breath you take.

Continue traveling up your ribs to the front of your body.

Again,

Feel the rhythmic ebb and flow of expansion and contraction with your breath.

Detect how your inhale nudges space around your heart center,

And each exhale nurtures inward.

Travel lower now to your navel and your abdomen below.

Picture your abdomen as a tranquil lake,

Its surface smooth,

Almost mirror-like in quality.

Envision each breath upon it as simply a ripple tracing over its smooth surface.

With each sweet breath,

Feel as though your front hip points are broadening,

Opening,

Allowing for more space.

The lake of your abdomen spreads as its borders widen,

Until finally a waterfall of ease drops down the sides of your hips.

Your sitting bones become two heavy anchors,

Holding you to this moment,

To this breath.

Feel your seat drop deeper into the earth,

And experience your femur bone heads steadily seated into your hip sockets.

As though your femur bones were straws,

Slowly sip your awareness up from your hips toward your knees.

When you've reached the point of your knee,

Soak your awareness into all the muscles of your upper legs.

Soften from your outer hips to your outer knees.

Soften from your front hip creases to just above your kneecaps.

Soften from your groins to your inner knees.

And soften from your sitting bones to your knee creases.

Now,

Settle your attention to your knees.

Become aware of the bones and the soft tissues within them.

Simultaneously,

Be aware of the space between these formations.

Experience yourself as both solid and space,

All at once.

Slide your consciousness down your shin bones and allow a sense of ease to permeate into your calves.

Imagine that just with your own awareness,

You might deftly untie any knots and melt away any points of tension in your lower legs.

Feel your legs from hips down to ankles,

Deeply heavy,

Deeply rested.

Now feel the complex of your ankles,

The fine channels where the strength of your legs meets the intricacy of your feet.

Let your ankles release the work of holding your body upright.

Your feet may fall open slightly as you do.

Wrap your breath around the curves of your heels,

So steady in the foundation they offer you.

Notice the gentle curves of your arches,

Their architecture perfectly designed for your balance and movement.

Let the fine muscles within rest.

Soften throughout the soles of your feet.

There's no weight to balance upon them in this moment.

Weave your awareness among your toes and feel the tender skin there.

Release all work from the balls of your feet and invite your feet to fully relax.

From the tips of your toes to the crown of your head,

Let go of all effort.

Release any residual gripping that may remain.

Within this invitation of ease,

Witness yourself in your wholeness.

Release all work from the balls of your feet.

Release all work from the balls of your feet.

Release all work from the balls of your feet.

Release all work from the balls of your feet.

Return to your breath.

Allow your breath to be the sweet whisper that calls you back to external awareness.

Feel free to stay here resting as long as you wish or as long as you need.

But if you like,

Move your fingers and your toes.

You may feel called to roll your head slowly side to side.

If it feels right,

Reach your arms overhead for a full body stretch.

Bend your knees and roll to one side.

Return to a seat and let your head be the last to rise.

If you like,

Bring your palms together to touch in front of your upper chest,

Anjali Mudra,

Simply a gesture of offering.

So you might offer up,

Ease to all those who need it.

Namaste.