Welcome,
Today we're going to connect with our bodies.
So let's begin this journey by finding a comfortable position,
It could be either sitting down or laying down.
Just make sure your spine is long and comfortable.
Close your eyes gently and allowing your hands to rest.
Your shoulders gently away from your ears,
Relaxing that point in between your eyebrows,
Relaxing your cheeks,
Your lips,
Your tongue.
And begin to bring your attention to your body,
Feeling the weight of your body laying down or sitting down,
The pressure of your body,
The sensation of your feet on the floor and noticing the support of the earth beneath you.
Without trying to change anything,
Simply observe the physical sensations present in your body,
Just notice what starts to arise.
And now let's take a moment to bring that awareness to each part of your body and we're going to start with your feet.
Notice any sensations you feel in your feet,
Whether it's warmth,
Tingling,
Pressure.
With each and every breath,
Allow yourself to sink deeper into the sensations present in your feet.
And if your mind starts to wander at this point,
Always come back to the body and now And slowly moving up to your legs,
Noticing the sensations,
Maybe of your clothing against your skin.
As you breathe and as you focus on your legs,
Starting from the calves and moving up to the knees and the upper legs,
Notice how the muscles start to relax with every exhale.
And continue to scan your body,
Bringing your awareness to your pelvis,
Your hips,
Lower back.
What is hiding here?
What wants to be felt?
Notice the quality of sensations stored in this area.
Notice your gut,
Your womb,
Your lower abdomen.
Your belly button rising and falling with each breath.
Your whole belly.
Your heart area.
And again,
Notice in this area the rise and fall with every breath.
Noticing,
Just noticing.
Moving up to your chest,
Your clavicles,
Your neck and shoulders.
Moving down to the arms,
Upper arms.
Elbows,
Bringing your attention to lower arms,
Both wrists and the palm of your hand,
The back of your hand,
Your thumbs,
Index fingers,
Middle fingers,
Ring fingers,
Pinky fingers.
And all the way up as a wave,
Up through your arms,
Back to the neck.
The inside of your neck,
Your throat,
Bringing your awareness to the back of your head,
To your face,
To the eyes and the eyebrows,
To the forehead,
Ears,
Cheeks,
Nostrils,
The upper lip,
The lower lip,
The insides of your mouth,
Your chin,
Your whole body all at once.
And noticing any areas of tension or discomfort as you have activated and communicated with every part of your physical body.
Notice if there is any tension and allow yourself to breathe through these areas,
Offering them gentleness and compassion.
With each inhale,
Sending soothing breath to those areas and with each exhale,
Releasing any tension or tightness.
As we are on this journey to reconnect with our bodies,
Remembering the wisdom of our bodies as our guides.
With each breath,
Feel yourself becoming more and more present in your body,
More and more grounded in the here and now.
And by anchoring our attention on the sensations of the body,
We learn to quiet the mind,
We learn to soothe the nervous system and we begin to tap into a profound sense of presence and clarity.
Take a moment to connect with this opportunity to coming back to your body with yourself on a deeper level.
Thanking your body for holding you,
For teaching you,
For walking in this life with you.
And keep these in every cell of your body as you prepare to come back.
Gently wiggling your fingers and toes and when you're ready,
Gently opening your eyes,
Again inviting you to take a few moments of stillness,
Inviting you to journal about this experience,
To write down any insights,
Understandings that may have emerged through this body scan meditation.
And please feel free to reach out to me if there are any questions or if you just want to share your experience.
Have a lovely rest of your day.
Namaste.
