Morning Body Scan & Intention Setting.

A good day starts calm, clear and full of good intentions.

Start your day in connection with yourself through this gentle body scan meditation, inviting awareness, relaxation and gratitude into the body. From this grounded state, you’ll be guided to set a clear intention, one that supports how you want to think, feel, and show up for your day.

Try it every day for a week and let me know how you feel.

Music by Tranquilium.

Transcript

It's a new day, And before we get caught up in the endless stream of thoughts, In our to-do lists, In our phones, Let's spend some time to be with the body. To greet the body, And offer it a bit of gratitude. We'll also take a moment to set an intention for the day. To really tap into how we want to feel as we move through our day. So, Before we begin, Find yourself in a comfortable position, You may be laying down, You may be sitting upright, And gently close your eyes, Or if you're more comfortable with your eyes open, Just find your eyes lowering and centering on a spot in the room. We're just going to start by bringing our inner awareness to our feet, Feeling a sense of presence in each of the five digits on the foot. Saying hello to the balls of the feet, To the arches, The sides of the heels of the feet, The top, Feeling the awareness in the ankles, Offering a bit of thanks to the foot and ankle for all its intricacies and how it holds and supports us. Bringing our awareness up now to the calves and shins, Just feeling presence in that area of the body, Perhaps feeling the weight. Just saying hello as we move up to the knees, Just feeling how we feel in the knees, Giving thanks for how the knees support us and hold us up and keep us mobile. Being a gentle observer of any aches and pains and discomfort, And just approaching this non-critically, And even if you can take it a step further and approach it with gratitude for allowing the pain to teach you, To show you, Hey, I'm here, I need some extra care, I need some extra time. That could be a lovely thing too. For now, Let's just say hello to the thighs, Feeling awareness and presence in the front of the thighs, The weight of the body, The back of the thighs now, And the sides. Greeting the thighs, Bringing awareness to the buttocks now, And the pelvis, And our reproductive organs, Just saying hello, Just seeing where we're at today. Let's allow that awareness to drift up into the belly, Into the stomach, Floating up towards the chest, Just greeting all of those organs that work so hard for us to function as we do. Feeling that awareness in the chest, In the heart center, In the shoulder blades, In the clavicle. Let's feel our awareness down both of our arms now, Perhaps starting with the left, Moving from shoulder, Down the bicep and tricep, Saying hello to the elbow, To the forearm, Wrist, Palm, And each of the five digits, And going down the other side, Saying hello to the shoulder, Bicep, Tricep, Elbow, Forearm, Wrist, Palm, Each of the five digits, Just being aware of any sensations in the hands, Temperature change, Tingling. Greeting our body down quickly, We'll pop back up to the throat now, To the neck, Saying hello to the voice box, One of our unique identifiers. We'll go to the back of the neck and float down the spine, And just greet the spine. The house is a massive part of our nervous system, And we're showing our bodies how to feel. We say hello to the low back, To the mid back, The upper back, And back to the neck now. We're just going to float up the back of the skull. Just feeling the presence in the skull, In the mind, In the brain, At the top of the head. We'll float our awareness down now to the forehead, Just allowing a sense of ease if we're holding any tension there. Float down to the temples and the ears, The eyes, Saying hello to the cheeks and cheekbones, To the jaw, The chin, The mouth, Teeth, Tongue, The nose. We'll just take a minute here to be with the nose, And see what it feels like to offer ourselves a gentle deep breath here. Inhaling through the nose, Gently allowing the lungs to fill, And slowly exhale back out the nose too. Allow your breath to be quiet and still. Perhaps we do two more here. Not overthinking the breath, Just allowing it to happen. Our bodies know exactly what to do. Just allow the last exhale to be super long. You can even make a sound on the exhale. Now, I want us to tap into our hearts. And from the heart center, We are going to set an intention for the day. How do you want to feel today? Perhaps there is a mode of being, An energy that we can call in for the day. Perhaps it's clarity. Perhaps it is courage. Perhaps it is ease. Perhaps it is confidence. Perhaps it is a sense of playfulness, A sense of gratitude. How do you want to feel today? Once your intention is set, You can offer yourself a bit of contact. You can wrap your arms around yourself, Give yourself a hug. Take the hands and squeeze down both of the arms. Perhaps you need a nice big stretch here. Or maybe you need to scrunch yourself up really small into a ball. Just allow whatever movement you take to be intuitive. And just easefully, We'll re-enter the room by opening our eyes. And as they open, Allow your eyes to land on something in the space. It could be anything, Just allow your mind to focus on it for a while. Observing its color, Its shape, Its texture, Its position in space in relation to you and your body. And with that, I wish you a beautiful day. Take care. Bye.