The intention of this meditation today is to help you feel more grounded,
Present and connected to your body and the sensations within it.
Get yourself into a comfortable position,
Either sitting with a straight back or lying down.
Take a few breaths into your low belly,
Grounding yourself in the present,
Noticing the feeling of your torso expanding on the inhale,
And controlling your breathing.
Now I'd like you to bring your awareness to the top of your head,
Seeing if you can focus all your attention there.
Notice if you feel any sensation or temperature or if there are any tingles or tension.
If there is any tension,
You can allow it to release and relax now.
Next we'll move down to the forehead and the muscles of the face.
If you feel any pressure or density or tension there,
You can release it.
Gently and mindfully allow yourself to relax.
Make sure you allow your jaw and tongue the opportunity to release now as well.
Moving on to the neck and shoulders.
See if there are any muscles there that need relaxing.
Notice if there is any emotional energy stored there,
And if so,
Just be present with them for a moment as we focus our awareness into this area.
If you'd like,
From here you can bring your attention down into your arms and hands,
Seeing if you're experiencing any muscle tension,
Changes in temperature,
Or other sensations.
Continue on to the upper part of your torso,
Focusing on the area housing the heart and lungs.
Notice how this part of your body is feeling.
Allow your heart and chest to fully relax.
Bring your awareness down to the stomach and lower body,
And let those muscles relax.
Notice any sensation or temperature changes.
Then move downwards towards the hips and around to the lower back,
Allowing every part of you to relax.
Focus next on the legs.
See if you notice if there are any differences between the left and the right,
Starting at the thighs,
Allowing every muscle to relax.
Move your awareness down to your ankles,
Your feet,
And all the way to the tips of your toes.
Notice any sensations here,
Perhaps warmth or coolness,
Or the feeling of contact with the surface beneath you.
Now take a deep breath in,
Filling your whole body with a sense of ease and presence.
As you exhale,
Imagine any remaining tension completely dissolving away.
Bring your awareness back to your breath,
Feeling it flow naturally.
Take one last moment to appreciate the stillness you've cultivated.
Know that you can return to this state of presence whenever you need.
Begin to gently wiggle your fingers and toes,
Reawakening the body,
And when you're ready,
You can open your eyes.
Thanks for watching!
