My name is Katie,
And I am honored to guide you through this 10-minute body scan.
This guided meditation is centered on learning embodiment and just noticing sensation without needing to fix anything.
Falling into that state of observation and allowing yourself to be with the body.
Try not to resist any emotions that come up and keep the focus on what's happening through the body,
Through the breath.
And keep your focus on the sound of my voice.
Begin by settling into a comfortable position.
Lying down or seated.
Allow your eyes to find a soft gaze or close.
Take a deep breath in through the nose.
And an easy breath out through the mouth.
Let the body arrive before the mind tries to understand anything.
There is nothing to change,
Improve,
Or analyze.
This is a practice of being with the body just as it is.
Bring your attention to the points of contact beneath you.
Notice where your body meets the floor.
The Mad.
Or the chair.
Feel the weight of your body being held.
Embodiment begins here.
By observing how you're supported and by letting yourself be supported.
Now gently bring awareness to your breath.
Not controlling it.
Just noticing where it moves most naturally.
And perhaps the chest rises.
And falls.
Of the belly.
Of the subtle expansion of the ribs.
Let the breath be your anchor in the body.
Take a deep breath in and notice where your body expands.
Take a deep breath out and notice where your body releases and relaxes.
Moment by moment,
Breath by breath,
Keeping that focus on that sensation of breathing here Which parts of your body expand and stretch on the inhale as you breathe in?
And which parts of your body relax as you exhale and breathe out.
Breathing in.
And breathing out.
Take a few rounds of breath here on your own,
Just observing the expansion.
And observing the release.
Begin to scan your attention to the feet and to the ankles.
Notice any sensation.
Warmth.
Coolness.
Maybe very little at all.
Whatever you notice is enough.
This is your body communicating in its own language.
The language of sensation.
Now slowly move awareness up into the lower legs and knees.
Sense the muscles,
The bones,
The space inside the joints.
If the mind begins to wander,
Gently return it back to the sensation of the legs.
Learning embodiment is the practice of returning.
Bring attention to the thighs and hips.
These areas often hold effort or protection.
See if they're willing to soften even slightly Not forcing relaxation,
Just offering permission.
Maybe noticing if leaning on the breath helps you relax a little more.
Notice the pelvis and low belly.
Feel the rise and the fall of the breath here.
This is a center of instinct,
Grounding,
And felt experience.
Allow yourself to simply be in this space.
Shift awareness to the low back and abdomen.
Notice any sensation.
Tension.
Or neutrality.
Instead of labeling it as good or bad.
Begin to practice curiosity.
Without attachment.
Without expectation.
What is the body teaching you in this moment?
What is the body telling you?
Bring attention to the chest and heart space.
Feel the breath move the ribs,
The sternum.
Notice the rhythm of your heartbeat.
Embodiment means listening.
Without needing any answers.
Now skin into the shoulders and upper back.
Many bodies carry the day here.
See if gravity can take a little more of the weight,
Letting the shoulders melt away from the ears.
Move awareness down the arms,
Into the elbows,
The forearms,
The wrists,
The hands,
The palms,
And the fingers.
Feel the subtle aliveness in the hands,
The gentle hum of sensation that reminds you that you're here.
Bring attention to the neck.
And throat.
Notice if this area feels open.
Tight or quiet.
Let the jaw soften.
And the tongue rests in the mouth.
The body often speaks when we stop holding it together through stress.
Finally,
Bring awareness to the head and face,
The forehead,
Eyes,
Cheeks,
And scalp.
Let the space behind the eyes soften.
Allow the mind to rest inside the body rather than hovering above it.
Now sense the body as a whole.
Not separate parts,
But one connected,
Living experience.
Breathing.
Sensing.
Take a moment to reflect,
Not with words,
But with feelings.
What is it like to be in your body right now?
Embodiment isn't something to master.
It's something to remember again and again.
Stay here a little while.
As you integrate this sense of embodiment throughout your entire body.
Moment by moment,
Breath by breath.
Take a deep breath in.
.
.
A long breath out.
On your next inhale,
Begin to notice how your back presses against the earth,
Supported and grounded.
And on the exhale,
Feeling a wave of relief through heart center,
Shoulders dropping away from the ears.
Support it.
And grounded.
Inhale.
Exhale embodiment isn't something to master.
It's something to remember.
Again.
And again.
Take one deep breath in.
And one slow breath out.
You could choose to stay in this moment just a little longer.
If you're ready to move.
Gently begin to wiggle your fingers,
Your toes.
Raising your eyebrows,
Scrunching your nose.
And clenching your jaw,
Removing the tongue from the roof of your mouth.
Maybe rocking the head from side to side.
We're taking a full body stretch.
And slowly.
Opening the eyes.
Carrying the sense of embodied presence with you.
Namaste.
