Body Scan Embodiment

Bring your nervous system to a grounded and calm state by being guided back to embodiment and intentional connection with others, the earth, and your power. Go through mindful breathing exercises to recenter your bodily focus.

Transcript

Welcome,

Welcome to the space,

The space of nourishment and attunement back to yourself.

As we get started,

You can find a position that is comfortable to you,

Whether that is lying down or sitting up.

You can close your eyes or keep them open and I'm going to have you start with connecting back to your body.

You can do that in whatever way that feels safe and accessible for you.

You can connect with your body by maybe slowing down or feeling into any movement in your body,

Noticing any twitching or tingling,

Maybe tuning into the rise and the fall of your belly and your chest.

As you breathe into your natural body's rhythm.

You can also connect with your body by placing a hand just above your belly button or on your chest.

Any way that feels safe and comfortable to you.

Just allowing yourself to take a few moments to really attune to your body.

As you ease back into yourself,

Take a moment to scan your head to your toes,

Noticing any areas that might be loose and slack or any areas that might be tight and tense in your body.

Just giving those areas permission to relax too.

Now bringing your awareness,

You might notice areas in your body that are warm or areas that might be cooler,

Probably your extremities like your toes and your fingers.

Just taking a moment to scan and take inventory of the temperature or temperatures of your body.

I'm going to invite you to place a hand or both hands a couple of inches below your belly button.

Just taking a moment to make contact there.

And for today,

We will refer to this area as the center.

Notice how you can sense your center meeting your hand and just making that connection of hand and center.

And as you continue to breathe,

You can leave your hand there or let it fall to the side.

Pay attention to your body and the center.

In this connection,

I want you to feel and acknowledge this as the hub for your body's energy.

It is where your energy moves up and down your body.

Imagine your radiant,

Lit up energy run down your body.

Just following the natural path of gravity,

Going down through your legs,

Into your ankles,

Out your toes,

And just rooting you and giving you groundedness in life.

And then imagine it traveling back up through your legs,

Your calves,

Your thighs,

And through your spine.

Traveling all the way up to the top of your head and then through your crown and into the sky.

Following this up and down vertical route,

We are reminded of our dignity.

The reminder of standing tall and standing with dignity.

And I invite you to really breathe into your own dignity.

Breathe into the dignity of everybody near and far from you.

And I invite you to center and breathe into the dignity of all living things,

The plants and the animals,

And all the people that too have dignity.

And holding onto that space,

That up and down vertical space,

I want you to follow that energy into your width,

Or into the energy that moves in our body from left to right and right to left.

So in this moment,

You can put your hands out to your side,

Palms up,

And really feel into your width.

Feel into the boundaries of where it is that you end and the rest of us begin.

Maybe feeling into the space between your eyes or into your periphery.

Pulling into that space,

Traveling from your left shoulder to your right shoulder,

And then from your right shoulder to your left shoulder.

Pulling into the space of your torso,

Maybe moving from your right lung to your left lung.

Back again from your left to your right,

Offering maybe a little bit more breathing room,

A little bit more space for your organs.

And with this width,

I want you to be reminded about your boundaries and connections,

And feeling into where it is that you end and the rest of us begin.

And with this connection,

Understanding that what you desire for yourself or wonder for yourself is how much you want to show and how much you want to let the rest of us in.

And remembering that you get to make that decision,

And that at times,

Boundaries are a means to protect us from those people or places or situations that we haven't fully decided upon,

And that connections are also something that we get to have autonomy and agency in,

And that we can trust ourselves that we can make that decision for ourself.

And so holding on to the up and down length of dignity and the left and right width of boundaries and connections,

We're going to move our awareness to the back of the body and the front of the body,

Calling into the depth of us.

And so I encourage you to bring your awareness to the back of the neck,

Recognizing its support of our head and our spine,

And in that focusing of the back of the neck,

I want you to imagine the energy traveling from the back of the neck to the front of your throat,

Really feeling into that space.

And then taking your awareness and that energy and bringing it down to the feeling into the area where your shoulder blades fit into your back.

And then back to your lower back.

And your bottom,

And the back of your legs,

And your heels.

And as you feel more into the back of your body,

This area is about what has come before us,

And who has come before us.

Our past.

The last few years,

Generations,

And centuries.

And as you breathe more into this space,

I invite you to lean into the question of who and what has my back.

Who are the people or communities that existed before me so that I could be what and who I am today.

And I just invite you to feel into the vibration of being held and of being supported.

And lift that energy into the knowingness of the truth that none of us exist alone.

And none of us does this work alone or heals alone.

And in this space,

I want you to hold a sense of gratitude,

Bringing into your awareness a person,

A pet,

A place or a belief that has supported you and held you.

And I want you to feel into that feeling of gratitude around that support.

And then moving from the back of the body,

I want you to move into that centered area just below our torso.

Checking in again with our center.

Just feeling into this present moment,

Allowing yourself a breath or two to be here and now.

And from our center,

We move from the inside out to the front of the body.

Maybe scanning the features of your face,

Noticing your uniqueness.

And then scanning and letting the energy travel down your belly,

Down the front of your legs,

Through your shins and down to your toes.

And I encourage you to place your hand or both hands over your chest or your heart center.

And as you feel into the front of your body,

I want you to note that this energy is about the future.

What will happen in the next few hours,

Years,

Generations and centuries.

So with that awareness into your front body,

I invite you to send out to the future what you want and what you desire for yourself in this world.

And for everything and everyone who comes to do this work.

For all who come to heal the parts,

The parts that have forgotten the truth and instead have believed a false story.

We come to believe and desire because we have a hope for a future that can be different from the one that we have now.

So just allow yourself to lean into that possibility.

Really feeling how that might sound,

How it might look,

How it may smell.

And just holding space for your worthiness to receive this.

And in your goodness and being able to manifest something beautiful.

And something that is in alignment with what you truly desire.

And as we continue,

I want you to bring your awareness to the rhythm of your body.

Holding onto that length,

That up and down dignity.

Holding that vision of a regal crown upon your head.

The width and left,

Right traveling of energy of boundaries and connections.

And allowing a vision of bright radiance streaming out of your fingertips.

And calling in that depth,

That front to back gratitude.

Envisioning the growth of the earth and vines or trees or flowers supporting your feet.

And I invite you to breathe into the question of who and what matters to me.

And what is it that I might need in order to be walking and to be a talking declaration of my life purpose?

Do I need more knowledge?

Do I need more rest?

More community?

More attunement?

More nourishment or hydration?

Do I need more movement or spiritual practice?

And I invite you to experience what it might feel like in our bodies to be in alignment with what matters most to us.

To be in alignment with our purpose.

And really allow the possibility to move its way throughout all the parts of your body.

Through your veins,

Out into your edges and extremities.

And then in this practice,

I just invite you to make a note of this moment.

What experience or what feeling is coming up?

It might just give you a sense of spaciousness or calm.

And you may want to notice what your mood is in this moment.

And I'll share my mood,

Which I feel like is a sense of just really groundedness and probably a little playfulness.

Lightness maybe.

Just make a note of what is the mood you find surfacing right now.

And as we come back to the awareness of our minds,

I'll invite you to maybe give yourself a little neck movement.

Maybe a stretch or two of the neck.

Maybe a roll if you're sitting up.

Rolling your neck side to side.

Maybe some shoulder movements.

Stretching.

Circles.

And you can wiggle your fingers and your toes.

Maybe allowing your arms to come out to a T and stretch out.

And you can then open your eyes and maybe give yourself a kind smile for taking the time to care for yourself a little bit more today.