Namaste and welcome to Day 3.
Before we settle in for our 8 minutes of quiet time today,
I have another helpful meditation tool to explore with you.
I would like to introduce the idea of a body scan.
A body scan is a great way of releasing tension.
It can help you to feel more connected to your physical and emotional self,
More grounded.
We will use the mind to explore our bodies.
We will zero in on areas where we hold tension and see if we can let some of it go.
I want to preface by stressing that our bodies are all so different depending on so many factors.
Some examples are anything from the work that we do to our genetic makeup.
Life events and recreational activities,
Injuries and emotions can influence how our bodies feel.
My recommendation is to just notice what comes up,
To be aware and present as we work through this scan.
If there is pain,
Notice.
Perhaps say to yourself,
There is pain here.
Or notice trauma tension.
Notice that some parts of your body can stir up emotion.
Notice,
But try not to get caught in it for right now.
This is not the right time.
A therapist or trusted friend would be a good place for that work.
But for now,
Just notice.
Bring yourself back.
The breath is always a good anchor for coming back to the moment.
Let's give this body scan a try.
Get comfortable.
Gently close your eyes when you're ready.
We'll start at the top of the head.
At the crown chakra.
The chakras are very simply put energy centers in the body.
The organs of the energetic body.
I will not go into a lot of detail about them now.
But we will bring a little attention and love to them as we go.
Bring your attention to your temples and the middle of your forehead.
Your third eye chakra is here.
Notice any tension.
Soften your forehead.
See if you can let something go.
Notice your ears.
Inner ears.
Outer ears.
Earlobes.
Tip of the nose.
Bridge of the nose.
Notice the eyes.
Let them rest.
Right cheek.
Left cheek.
Teeth and gums.
Let the tip of your tongue rest gently against the roof of your mouth.
Bring your attention down to your jaw.
A lot of us really hang on here.
We grip our jaws.
You might even be doing it right now.
Notice.
Now bring your attention down to your throat and neck area.
Another popular place to hold tension.
And also home to the throat chakra from where we speak our truth.
Notice.
Soften.
Let your attention flow to your right shoulder.
Allow.
Release.
Let go of what you're holding here.
Now your upper right arm.
Elbow and elbow crease.
Forearm.
Wrist.
Top of the hand.
Palm of the hand.
Fingers.
Thumb.
Pointer.
Middle.
Ring.
Now we will move to the left arm.
Left shoulder.
Upper arm.
Elbow and elbow crease.
Forearm.
Wrist.
Top of the hand.
Palm of the hand.
And finally the fingers.
Thumb.
Pointer.
Middle.
Ring.
And pinky fingers.
Give both your hands a little shake now.
As if you could shake unwanted tension off them like you could drops of water.
Now allow your attention to flow back up your collarbones and down your chest into your heart space.
The resting place of the heart chakra.
Down the right and left rib cage and the solar plexus chakra.
Allow your attention to flow down to the stomach and core area.
This is the place where my mind tends to spiral into toxic thinking.
Notice what comes up.
This important area of the body is responsible for posture.
It protects the spine.
It is our fountain for all activity.
Maybe we can replace some toxicity with some gratitude today.
Even if it's just for a little bit.
Now let your attention trickle down to your pelvic area.
This is the place of your sacral chakra.
Notice your hips.
Left hip.
Right hip.
The hips can hold a lot of emotion.
Notice what comes up.
Allow,
Release,
Let go.
Guide your mind to flow back up to the shoulder blades.
Allow it to wash down the upper,
Middle,
Lower back and buttocks.
Your root chakra begins here.
Now we come to the legs.
We'll start with the right.
Right thigh,
The quad and the hamstring muscle are here.
The kneecap.
Back of the knee.
The calf and shin.
Ankle.
Heel.
Top of the foot.
Sole of the foot.
And the toes.
Big second toe.
Third,
Fourth and pinky toe.
Left leg.
Top of the leg.
Knee.
Front and then back.
Lower leg.
Ankle.
And the whole foot.
Top of the foot.
Sole of the foot.
Toes.
Big second,
Third,
Fourth and baby toes.
Now give your feet a shake.
It might feel good to tap your feet on the ground.
Let something go.
I hope that you enjoyed our body scan.
It's a tool that you can use anytime.
You can come back to your body to find some grounding.
I hope that you are feeling relaxed and in a good place for our quiet meditation time together.
I will ring the time to begin and later to end our practice.
Notice your breath.
Remember those deep breaths from last class.
Inhale to feel your whole ribcage expand.
Exhale slowly and gently.
Remember to let your thoughts be like clouds in a breezy sky.
Let them come.
Let them go.
You remain right here.
In the same way,
Let sounds come and go without judgment.
Notice if your mind has wandered.
As one of my favorite meditation teachers,
Jack Kornfield says,
View your mind as a puppy that you are training.
Bring it back gently.
No anger,
No shame.
Just bring it back.
Say sit.
Stay.
Check in with the breath.
On your inhale,
Expand.
And then exhale to release.
Thank you so much for spending this time with me today.
Bring your hands to Anjali Mudra at your chest.
Bow your mind's intelligence to that of your body and heart.
I will see you next time for Day 4.
We will be delving into mantra,
Intention and affirmation.
Namaste.
