Hello and welcome to this body scan meditation with Chase Rollins.
We'll be starting with our feet and moving our way all the way up to the top of our head.
Please find a comfortable position either lying down with your knees and maybe your head supported or just by sitting in your chair,
Your feet firmly planted on the ground,
Your spine erect,
Ensuring that your shoulders and your jaw and other areas where you commonly hold tension are relaxed and relieved of the need to hold anything up.
First,
Become aware of your breathing and then become more intentional with your breathing.
By breathing in through the nose,
Feeling your lungs and your diaphragm expand,
And then exhaling throughout your mouth.
Inhaling through the nose and exhaling through the mouth.
Attempt to make the exhales longer than your inhales.
Take a moment for an initial full body scan.
See if there are places that are already speaking to you that may need a little extra tenderness and attention today.
Be present with those places,
Not focusing on why they're there or how they're gonna feel later today or years down the road,
But just being with them as they are and as you are right now.
Let us move our attention to our feet and if at any point during this body scan meditation you feel uncomfortable,
Give yourself the grace and permission to come back to your body,
To your breath,
To a safe space.
This is more about self-compassion than it is self-discipline.
So give yourself the gift that you desire today.
Bring your attention to your toes.
Sense what is there.
Sense the aliveness.
And to the bottom of your foot.
Just bring your attention,
Your non-judgmental awareness,
The top of your foot.
It may be helpful to imagine a light there or an energy moving throughout your body.
Ankles,
Your calves.
Imagine this light moving to your shins,
Knees,
The back of your upper leg,
The front of your upper legs.
Bring awareness to your buttocks,
To your groin,
To your lower back.
Lightness and love.
To your abdomen.
Upper back.
Chest.
Shoulders.
Upper arms.
Lower arms.
Wrists.
Palm of your hands.
Feel the energy there.
Back of your hands.
Bums.
Index fingers.
Middle fingers.
Ring fingers.
Pinkies.
Your whole hand.
Come back up through the arms to your shoulders and to your neck.
Jaw.
And chin.
To your lips.
Teeth and tongue.
Nose.
Cheeks.
Your eyes.
Your brow.
Ears.
The back of your head.
And to the top.
The crown.
If it's available to you,
Smile from ear to ear.
And feel the energy starting from your head all the way down to your toes,
Coursing through your body.
This light of love,
Gratitude,
Peace and goodness and healing.
Embrace this light coursing through your body at all times.
And remember,
You can always return back to this meditation,
To this feeling,
And to yourself.
Namaste.
