Welcome to this guided body scan meditation.
This practice will help you reconnect with your body,
Inviting a sense of calm and groundedness.
Take a moment now and find a comfortable position.
Can either be seated or lying down.
With your next breath,
Gently close your eyes.
Take a few deep breaths,
Just allowing yourself to arrive.
Begin by taking a slow,
Deep breath in through the nose,
And exhale gently through the mouth.
Feel the coolness of the air as it enters,
And the warmth as you release it.
And again,
Breathing in slowly,
Filling your lungs completely,
And letting it out,
Releasing any tension that you still might be holding on to.
With each breath,
Let go of the outside world,
Turning your attention inward.
Take a moment and imagine roots extending from the soles of your feet down into the earth,
Anchoring you.
With every inhale,
Draw in a sense of support and stability from the earth.
And with each exhale,
Release any scattered energy,
Grounding yourself fully in this moment.
Start scanning the body and bringing gentle awareness to the top of your head,
Simply noticing any sensations,
Tingling,
Warmth,
Or maybe a sense of ease.
No need to change or judge anything,
But just observe.
Shifting your focus to your forehead,
Fill the space between your eyebrows and your temples,
Noticing if we're still holding on to any tension,
And if so,
Gently invite some softness.
Allow your eyes to rest and relax in its sockets,
And feel a sense of calm wash over your entire face,
Moving to the jaw,
Finding a little space,
Parting your lips slightly,
Feeling the muscles around your mouth soften.
Now bring your awareness to your neck and throat.
Take a deep breath in,
And as you exhale,
Allow any tension to melt away,
Allowing your shoulders to rest away from your ears,
Noticing the weight of your arms as they rest.
Gently shifting your focus down through your arms,
Noticing any sensations in your upper arms,
Elbow,
Forearms,
And wrists,
Noticing the weight of your hands.
Let your hands become heavy and rest easy.
Shifting your attention to your chest,
Feel your breath expanding your chest with each inhale and softening with each exhale.
Notice the rhythm of your heartbeat,
A reminder of steadiness,
A calmness that's within you.
Move your focus to your abdomen.
With each breath,
Allow your belly to rise and fall naturally,
Letting go of any tightness,
And allow this area to soften.
Shift your awareness to your lower back,
Invite it to release with each breath.
Now bringing your awareness to your hips and pelvis.
These areas often hold a lot of tension,
So as you exhale,
Allow the muscles around your hips to soften,
Maybe feeling a sense of openness.
Gently shift your focus to your thighs,
Noticing any sensations or temperature there.
Flowing your focus down your legs,
To your knees and calves,
To the front of the shins,
Wrapping around the ankles,
Feeling the weight of your legs supported by the ground underneath you.
Allowing that attention to flow to your feet,
Noticing the sensation in your heels and the arches of your feet,
Out to the tips of your toes.
Take a moment to feel your body as a whole,
Connected and grounded in this moment.
May you be calm and present.
When you're ready,
Gently bring your awareness back to the room around you,
Wiggling your fingers and toes,
Bringing life back into the body.
When you're ready,
You can open your eyes from bottom to top,
Letting in the light.
Take this sense of calm and groundedness with you throughout the rest of your day.
Thanks for practicing with me today.
