Today,
We're going to practice with a body scan.
And so I'll invite you to begin by taking time to settle into a posture that will support your practice and really taking time to check in with the body.
What would be most supportive to you right in this moment?
Maybe that's sitting,
Letting the body recline,
Maybe standing,
But really having a sense of what's most needed right in this moment,
What will allow you to feel alert and relaxed as best you can.
And once you've settled into a posture,
You might close your eyes or soften your gaze.
Just taking a moment to turn your attention inward,
Inviting awareness to arrive as best you can right in this moment.
And you might start by noticing what's here in your awareness.
So how are you showing up today?
What are you arriving with?
If there's a sense of resistance,
Is it possible to allow that to be here?
So no need to push anything away.
Maybe there's a sense of ease or openness,
Curiosity,
Seeing if you can make space for whatever is here to be here.
Today's practice is all about inviting the body to soften,
To release,
And also seeing if it's possible to allow any tension that remains to be held with care and kindness.
So as I guide you to move your awareness through the body,
Just inviting each area to soften.
So starting with the head,
Inviting the head,
The face to soften.
Softening the forehead.
Softening in and around the area of the eyes.
Allowing the jaw to soften and release.
Noticing the back body.
Is there any tension that can be let go of in the back of the head?
Softening down through your neck,
The front and back of the neck,
The sides of the neck,
The shoulders.
Continuing down through the arms,
The front and back of the arms.
Softening through the hands and the fingers.
Inviting the front and the backs of the hands to release.
Noticing,
Can you feel into the space between the fingers?
What is here to feel?
Continuing down through your torso,
Softening the chest,
The upper back.
Seeing if there's any tension that can be released in the belly,
In the low back.
Down through your pelvic region and the hips.
Continuing down your legs,
Inviting your thighs,
Your knees,
Your lower legs to soften.
Again,
Seeing if it's possible to release in both the front and the back body as you move through the legs,
Through your ankles,
The tops and bottoms of the feet and toes.
As best you can,
Allowing your whole body to relax,
To be at ease.
May the body relax.
From here,
You might deepen your breathing,
If it's supportive to your practice,
Bringing in a sense of what is most needed with each in-breath.
Maybe a sense of calm or ease,
Acceptance,
Inviting the body to continue to soften with each out-breath.
Seeing if there's anything that can be set down,
Even for one breath.
Maybe staying with this slower,
Deeper breathing,
As you're ready,
Letting your breath return to its natural rhythm.
Doing your best to just let the breath be as it moves through the body,
Letting yourself be just as you are.
As we near the end of the meditation,
The invitation is to remember that you can return to this practice anytime you need to,
As you go about your day.
Just taking a moment to connect with how the body feels,
Inviting the body to soften,
Something you can do anywhere.
Taking a moment to offer yourself some gratitude for giving time to your meditation practice today.
And either staying here for as long as you like,
Or letting your eyes gently open.
I thank you for your practice.
