Today,
We will do a body scan practice and visualization to help you find a feeling of safety and security.
Your body is a temple,
And we can see it as an impenetrable fortress,
Untainted by your environment.
Or we can see it as a sponge,
Soaking up everything around it.
How do you want your temple to feel?
What energy do you want it to hold?
Begin by finding a comfortable position sitting or laying down.
Close your eyes and invite a softness into your eyelids.
Take three deep breaths and allow your tensions to melt with each exhale.
Bring your awareness to the top of your head.
Feel any sensations in your scalp.
Be aware if there is any tension here and invite it to soften and release.
As you soften your scalp,
You soften your mind.
We invite in relaxation to the mind,
Ease to the brain,
Allowing your thoughts to be free and purge from the mind as if you're sweeping the leaves off your porch back out into nature,
Freeing it from your divine temple back to the world.
Be aware of the sensation in your forehead,
In your right eyebrow,
Your left eyebrow,
Your right eye,
Your cheekbones,
The tip of your nose,
Your right nostril,
Your left nostril,
Your mouth,
Your tongue,
Feel your right ear,
Feel your left ear.
Be aware of your neck,
Aware of any tension and invite that tension to soften through your deeper belly breathing.
As you let go of upper body apical breathing and you give your neck and your upper ribs a break by letting your breath flow down into your chest and low belly,
Softening with the breath,
Bring your awareness down your right shoulder,
Right upper arm,
Right wrist,
Palm,
Back of the hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
And pinky finger.
Bring your awareness down your left shoulder,
Left upper arm,
Left wrist,
Palm,
Back of the hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
And pinky finger.
Invite a wave of relaxation to flow down both arms,
Releasing any tensions out through the fingertips and into the earth,
Coming down into your heart center,
Aware of the chest,
Upper back,
Middle back,
Calling upon softness to your heart,
To your emotional center,
Seeing your emotional center open and again purge any heavy feelings that are sitting on the surface,
Releasing them back to the earth as your heart becomes more vast.
Freeing up this space so you can access more love,
More happiness,
More calmness.
Breathe into your heart space,
Inhaling love and exhaling heaviness.
Moving down to your abdomen,
Aware of your belly and any tension that it's carrying,
Aware of the lower back and inviting in softness and relaxation to any areas of restraint or pain.
Breathing down into this lower belly,
Letting the breath massage the spine as it moves up and down the body.
Bring your awareness now to your right hip,
Your right upper leg,
Right knee,
Right knee,
Right lower leg,
Ankle,
Foot,
Big toe,
Second toe,
Third,
Fourth.
Bring your awareness to your left hip,
Your left upper leg,
Left knee,
Left lower leg,
Left ankle,
Foot,
Big toe,
Second toe,
Third toe,
Fourth,
And fifth.
Allow a wave of relaxation to float down through your hips,
Down through both legs,
Feet,
And into the earth,
Releasing any heaviness down into the earth.
Your feet,
Legs,
And hips connect you with Mother Earth with the ability to feel safe and secure.
Bring your awareness down to the center of the planet,
To the core of the earth,
Going through the crystalline layers,
Layers of liquid,
Heat,
And finally arriving at the solid core.
It is whole,
Solid,
And impenetrable.
Feel the center of the earth and its energy.
Allow it to connect to your center,
Coming up from the earth,
Up into your feet,
Up your legs,
All the way up to the top of your head.
Feel this grounded,
Supportive energy of the earth,
Solid,
Whole,
And impenetrable,
Rising up within you.
You are safe.
You are connected.
You are solid.
You got this.
Feel this energy flow within you.
Now let's come back to just feeling the sensations within your body.
Feel the whole front side of your body.
Feel the whole back side of your body.
Feel the right side of your body.
Feel the left side of your body.
Feel your whole body.
Wonderful.
How are you feeling after this body scan practice?
We have taken it a few steps further than a traditional body scan,
And brought in some visualization and positive intentions.
Try sometime today or tomorrow to practice a body scan on your own,
By moving your awareness to the different parts of your body.
This will help bring your mind to the present moment,
Because what is more present than your body?
It is right here,
Wherever you are,
Always available to be the muse for your meditation.
I wish you love,
Joy,
And peace.
