Hello and welcome to this meditation,
My name is Kat and my voice will be your anchor throughout this process.
Before we begin,
I would like to invite you to find a comfortable place to sit,
Whether that's with your back up against a wall,
Legs crossed or straight.
And feel free to get any wiggles out.
At any time you find intrusive thoughts trying to grab your attention,
Just gently bring your attention back to my voice and focus on your breath.
No need to judge yourself or shame yourself for having thoughts,
It's so normal.
So the practice is allowing the thought to come and then choosing awareness and presence.
Today we're going to be doing a body scan and we're going to notice where we may be holding stress,
Tension or contraction within our body.
To begin,
We're going to start with slowing our breathing down.
You can follow my voice along for the first few and then I'll leave a solid minute without my voice for you to practice following your breath on your own.
And then after that we will start our scanning process.
When you feel ready,
Place one hand on your belly and the other on your heart.
Take a slow inhale through the nose and exhale through the mouth.
Really let it out and get any stagnant energy out of your body.
Again,
Inhale.
One more time,
Deeply in and soften.
Now we're going to change our breathing to through the nose.
We're going to inhale through the nose for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Let's just get a feel of that.
Remember everything is through the nose this time and we're going to repeat this for at least a minute.
And if your mind starts to wander,
Just notice it and come back to your breath.
I'm going to give you 60 seconds here,
Breathing in through your nose.
Now I want you to bring your awareness to the top of your head,
Your forehead.
Feel any tension that you're holding there and see it dissolving,
Melting away.
Gently bring that focus down to your jaw.
What are you holding there?
Can you send some breath into it?
Let's take it down to the neck.
Breathe into that.
Your shoulders expanding.
Feel your arms getting heavier as they relax.
Notice your chest,
Your heart center.
How does it feel there?
Can you send your breath into it?
Can you open your heart just a little bit more?
Take this sensation down into your solar plexus.
Feel your stomach release,
Your core unclench.
Feel your hips with your breath.
Soften lower.
Past your thighs,
Down past your knees.
Feel your calves melt into the ground.
Releasing the ankles.
And finally,
Heavy feet.
I want you to feel how present you are with your body right now.
And how much your body loves it when you're completely and absolutely with yourself.
Can we stay here for a few minutes?
Let's try.
Any thoughts try to distract?
Swipe them away.
Focus on your breath.
I'm going to set the timer now for 90 seconds.
Let's stay here with just our body.
Just the music.
Just our breath.
Good job.
No matter how that went,
If you stayed,
You stayed.
And that's what matters most.
Our body yearns for our presence and you gave it exactly that.
Your body thanks you so much for this moment.
For giving it the time and space for its intelligence to work its magic.
When you're ready,
Gently wiggle your toes,
Your fingers.
And gently open your eyes.
You are now ready to continue with your day.
