Body Scan For Presence & Embodiment

Friend,

In this mini guided body scan meditation to support presence and embodied awareness, you will be invited to bring attention to different parts of the body, gently welcoming whatever sensations arise.

This practice is intentionally short, making it a great option for beginners, for when life feels busy, or for a quick grounding break. Body scan meditation can help regulate the nervous system, build embodied awareness, and increase presence, calm and aliveness. This practice can also feel challenging at times. If this happens, see if you can meet your experience with friendliness and care, or shift your attention to a part of the body where sensation is neutral or pleasant. Please consider my guidance as suggestions, and always do what feels right for you.

With much love,
Kelsea

Transcript

Hi friends, This is Kelsey with Life Alchemy and this is a mini body scan meditation. The invitation is to bring your awareness to each part of the body as it's named and see if you can welcome whatever sensations arise with a quality of friendliness. Please think of my guidance as suggestions and always do whatever feels best for you. I invite you to come into whatever posture would feel most comfortable for you and your body right here, Right now. And to soften the eyes or close them. And to really become aware of the surface beneath you, Noticing all the little contact points where you're held and inviting in a deep breath and letting it out nice and slow. One more time, Breathing in and breathing out, Seeing if you can let tension just melt away. Begin by bringing the attention to the inside of the mouth, Noticing the tongue, The inside of the cheeks, Noticing the nose, The flow of the air coming in and out of the nostrils. Maybe noticing that the flow is a little stronger on one side right now, Noticing the eyes left and right, All the little muscles behind the eyes, The space between the eyebrows, The third eye. Now noticing the whole face and head, Skull and brain, Letting the attention flow to the neck, The throat, To the chest, To both of the shoulders, The upper arms, Lower arms and wrists. Noticing the sensations in the hands and the fingers, Maybe even noticing sensation around the fingers, The space between the fingers, Gently transitioning the attention to the heart space and the belly, Noticing sensation in the pelvis, Hips, Now noticing the thighs and the knees, The lower legs and the ankles, Now noticing the feet and the toes, Maybe noticing the space between the toes, Now noticing both legs and feet, The whole torso and both arms, Hands, Shoulders, The neck and head, Noticing the whole body, Alive and sensation, No need to change anything, Just noticing what's here, Noticing how the whole body breathes itself, Maybe noticing the right side of the body and the left side of the body, Maybe noticing sensations in the body from the inside out. And when you're ready, Welcoming in a deep breath in, A long slow breath out. One more time, Breathing in and breathing out, Gently transitioning however works best for you, Maybe inviting small movements of the fingers or toes, Maybe fluttering the eyes open. Thank you for practicing with me.