Hi there,
Welcome to this meditation for body sensing.
I hope that you feel grounded,
Connected and restored after this practice.
My name is Dani and I will be your guide for this meditation.
Finding your way into a comfortable position,
Whether that's seated or lying down.
Once you're there,
Just making yourself that 10% more comfortable adjusting your clothes.
Addressing any sensations.
And then if it feels good for you,
You can close the eyes or gently lower the gaze.
We'll take a brief check in here,
So how are you feeling in this moment?
Are there any emotions or feelings present?
How does your physical body feel?
Are there any thoughts present?
How does your energy feel in this moment?
And finally coming to the breath,
How does your breath feel?
Is it deep or shallow?
I'm not trying to change but just becoming aware.
Where do you feel the breath the most?
Is it in the belly or the chest?
An invitation here to start to deepen the breath.
Breathing down into the belly.
Nice full deep inhales and exhales And I invite you here to take three full deep breaths.
Inhaling for the counts of seven through the nose.
And exhaling out of the mouth for the count of eight.
Nice deep inhale.
And a full exhale out of the mouth for 8 seconds.
And once you're finished just allowing your breath to return.
Noticing how the body feels as you start to lean into relaxation.
And in this practice we're going to focus on the physical body.
So just bring into mind now the whole body.
From the top of the head all the way to the tips of the toes.
Becoming aware of the different points of contact of your body on the surface that you're on.
I'm noticing the whole body here in space We'll start with a body scan,
So becoming aware of the crown of the head.
The forehead,
The face.
All of the muscles in the face gently relaxing On your next exhale.
Sides of the head.
The back of the head.
The neck.
Front of the throat.
The sides of the neck.
Tops of the shoulders the upper part.
The space between the shoulders.
The middle bar.
The lower back.
The right arm all the way down to the hand.
Just becoming aware of any sensations that you feel in your hand,
Your right hand.
Can you feel a gentle pulsing of energy?
All the way to the fingertips.
Bring your awareness all the way down your left arm.
Sensing into the left hand.
What can you feel?
All the way down to the fingertips.
Bringing your awareness to the chest.
Left and the right sides.
The heart space What can you feel here?
And the belly.
A gentle rise and fall of the stomach.
The right hip.
All the way to the back of the hip,
The right sit bone.
The front of the left hip and the left sit bone.
Bring your awareness down the right thigh.
Sensing into the centre of the knee and all the way out to the surface.
Bring your awareness down the shin.
Cough.
All the way to the ankle.
The top of the right foot.
Five toes on the right foot.
And the sole of the right foot.
Bring your awareness now to the left thigh.
Front,
Back and sides of the right thigh.
Drawing all the way down to the knee.
Drawing your awareness into the centre of the knee and then imagining coming all the way to the surface.
Travelling down the shin.
The left calf.
The left ankle,
Top of the left foot.
The big toe on the left foot and all the other four toes on the left foot.
And the sole of the foot.
Drawing your awareness up from both soles of the feet all the way to the crown of the head.
Again,
Sensing the whole body here in space.
The entire body is still.
But alive.
Just observing the breath moving in and out of your body.
Noticing if any thoughts feelings or sensations arise and welcoming them.
And then drawing your awareness back to the breath.
Coming fully present with your body.
In this moment.
Noticing whatever is arising and welcoming it.
And then allowing it to be released.
Absolving the arms.
The likes.
The entire body still.
Yep,
A lot.
And on your next inhale,
I invite you to breathe all the way down.
The soles of your feet.
Allowing any sensations or feelings to arise.
And exhaling from the bottom of your feet.
Allowing the breath to travel all the way up from the feet.
Out of the mouth or the nose And then gently guiding the breath all the way back down to the soles of the feet again.
On your next inhale,
Move up to the lower legs.
Breathing all the way down to the ankles,
The calves and the shins.
And then exhaling all the way up through the nose.
Releasing anything that is holding you.
Any thoughts,
Feelings or sensations?
As we inhale and guide your breath now to the pelvis in the hip space.
And exhaling,
Imagining releasing anything that is here.
Inhaling into the lower back.
And exhaling from the lower back.
And your next breath,
Allowing a gentle breath to brush the inside of the abdomen.
And exhaling from this space.
Drawing up to the heart space.
Breathing into the heart.
And exhaling from the heart.
Keeping your awareness here now.
Finding rest in the heart space.
Just taking a moment to practice some gratitude for this body.
Filled with life force prana.
The breath.
And we'll gently start to guide our awareness back to this present.
Moment back to the room that you're in.
Sensing into the different points of contact of your body on the surface.
Visualizing the room that you're in.
I'm just checking in and noticing how you feel in this moment before you slowly start to reawaken the body with some gentle movement.
When you're ready to,
You may blink open the eyes.
Thank you so much for practicing meditation with me today.
I hope you're feeling well rested,
Grounded and connected to yourself.
I would love to hear any of your feedback.
I hope you enjoy the rest of your day.
Lots of love.
