This guided meditation is here to help us connect to our body and explore several ways of connecting with the body as an anchor to bring us to this present moment.
As we do,
Let's start by finding a comfortable position.
Relaxed,
And also alert,
Whether that's lying down,
Sitting,
Standing,
Or walking.
Maybe closing the eyes to shut out any external stimulation,
Or looking downward toward the floor,
If that feels better right now.
Following whatever our personal needs are in this moment is what's best.
And anything shared in this meditation is an invitation to try out,
Take what feels right,
And make any adjustments.
Only doing what feels safe and supportive right now.
Maybe moving the body a little bit to help it get settled if there's any tension or restlessness.
Moving the shoulders,
Or maybe the neck,
Or maybe the wrists and ankles.
And then settling in,
Noticing if there are any other areas of tension that want to relax,
And inviting them to relax.
Whatever is left over,
Any tension,
Tiredness,
Restlessness,
Any other feelings that are showing up is exactly where we can start this practice today.
Let's start with a few breaths in and out.
The first connection to our body we'll explore is feeling it in space.
Feeling where our body connects to the surface below us,
Whether that's a chair,
A cushion,
The floor,
Or any other surface we're touching.
Feeling the feet touching the ground,
The back of the body touching the surface below us and behind us.
This feeling of contact can help us feel a bit more grounded and connected whenever we're feeling lost or unsettled,
Agitated,
Any other unpleasant emotions or sensations.
We can come back to this grounding anytime we need.
Feeling our body connected to the surfaces around us.
And next we'll do a body scan.
Gently inviting every part of the body to release in whatever way feels best in this moment.
Starting at the top of the head and moving down through the face,
The neck,
Inviting any areas of tension to soften.
Moving down the shoulders,
Arms,
Upper back,
And chest.
Breathing space into any areas that want to feel more ease.
And down the belly,
Hips,
And the lower back.
Welcoming a release wherever is wanting.
And down the legs,
Knees,
Ankles,
Feet,
And toes.
Softening each part all the way down.
With a deep breath in,
Welcoming ease into the entire body.
And a deep breath out,
Releasing anything remaining that wants to let go.
And finally,
We will now connect to the sensations in the body and see if we can notice any changes.
Doing another quick scan of the body,
Noticing any areas that still feel tight or tense.
Maybe the shoulders,
The jaw,
The neck.
Noticing if any feels like too much discomfort and backing off.
Maybe choosing another area in the body that has tension but doesn't feel like a struggle to hang out with for just a moment.
And now briefly scanning the body again,
Noticing if there are any areas of the body that feel at ease.
And now putting attention on that part of the body that feels at ease,
Where there is little to no tension.
Maybe the lips,
Forearms,
Or the cheeks.
Resting our attention on that place.
And taking a few breaths here.
And now focusing our attention on one part of the body that feels tense or tight.
Taking a few breaths here.
And now returning to the part of the body that feels at ease.
Taking another breath here.
And returning to that area of the body that feels tense or tight.
Noticing if any tension has subsided,
Even just a tiny bit.
By going back and forth from tightness to ease.
Sometimes just our attention alone can actually change the sensations we have.
From feelings of tenseness or tightness to a bit more ease and space.
And when you're ready,
Taking a moment to note any feelings,
Sensations,
Or shifts from this practice.
Taking one more breath in and out.
Slowly returning back to the room.
To this moment.
Right now.
