Get comfy,
Close your eyes if that feels good to you,
And we're just gonna do a nice slow body scan somatic meditation where we can drop into the body and explore all the sensations that might be here today.
And there are probably some uncomfortable or unpleasant sensations in your body,
And that's okay.
We can just notice that they're there alongside all kinds of other sorts of sensations,
But I did want to say that if you come across a sensation that just feels too intense in part of the body,
That it's hard to stay calm and stay out of that judgment zone,
Then just shift over to another part of the body that's a little less intense.
So with that said,
If you want to join me by just bringing your attention and your awareness into this moment,
Maybe calling it back on a breath,
Inhaling nice and deep,
Long slow exhale,
Just inviting all the parts of your awareness that may be thinking about what you have to do later today,
Something that happened last night,
Just bringing all those parts into this present moment right now.
And then letting that awareness drop down on your next exhale and center in your feet.
So just noticing the feet,
Perhaps noticing the contact between the feet and the floor or the mattress or wherever you happen to be.
Just welcoming in the sensations of the feet.
Is there a temperature?
Is there perhaps a feeling of tingling or energy here?
Being aware of the bottoms of the feet and also the tops of the feet.
Then coming into the ankles,
Noticing any sensation in the ankles,
In the right ankle or in the left ankle.
We can continue moving up the left leg and notice the left calf and the left knee.
What are the sensations that you find here?
Is there a tightness?
Temperature?
Just allowing.
Continuing to move up the left leg into the thigh,
Feeling the back of the thigh,
Perhaps with the contact to the chair or the bed.
How does that feel?
Can you feel your legs sinking into the surface or is it a hard surface?
And also the difference between that and the top of the thigh and maybe feeling clothes or blankets touching the top of the thigh.
Noticing the differences.
Feeling also into that left hip,
Noticing what sensations might be present in the hip.
And then just taking in that whole left leg,
Feeling the weight of the leg,
Points of contact,
Points of pressure,
Feeling the aliveness here.
And you might notice if there is a difference now between the left leg and the right leg.
Does one feel lighter or heavier?
More solid?
And let's come over now to the right ankle,
Picking up where we left off here,
Bringing our awareness into the lower half of the right leg,
The calf,
The knee.
And just noticing,
Letting the awareness flow up through the knee into the thigh.
Again,
Feeling the back of the thigh,
The pressure,
The contact,
The front of the thigh.
How is that different?
And of course the sides as well.
Moving into the right hip,
What are the sensations that you find here?
Perhaps they're sensations on the skin,
Perhaps they're more deep down into the hip bones.
Just whatever you notice is okay.
And then taking a moment to bring our awareness to that whole right leg,
Just feeling its weight and presence.
And once again,
Both legs,
Noticing if they feel different now.
And bringing our awareness up into the pelvis,
Feeling the butt,
Feeling the sit bones,
Touching into the chair,
The bed,
The floor,
Wherever you're sitting on.
Noticing what that contact feels like.
Feeling the sensations inside the bowl of the pelvis.
Noticing all these internal organs that are resting here that are held in this bowl of bone and muscle.
Letting our awareness rise up into the belly.
Again,
Acknowledging,
Becoming aware of all of the amazing organs that are working for us every day.
Just witnessing any sensations without judgment,
Just letting them be here just as they are for right now.
Perhaps the sensation of the breath moving the belly in and out.
See if you can notice the breath also in the sides or the back of the body here.
What are the sensations in the back of the body,
The lower back?
Maybe tightness or pressure,
That's okay.
Letting the awareness travel up the spine,
To the upper back.
Feeling the backs of the ribs.
Feeling the shoulder blades resting along the back.
Noticing if there's any subtle movements here with the breath.
Coming around to the front of the body,
The front of the chest,
The ribcage.
Coming up and noticing the sensations in the shoulders.
Does one shoulder feel higher or lower than the other?
Perhaps there's a different texture or temperature between them.
You can just notice.
Don't need to change anything.
I'm focusing now on the left shoulder.
Letting your awareness travel into the left arm,
Down to the elbow,
Down to the wrist.
Feeling this whole arm,
Its size,
Its weight,
Any other sensations that you find here.
Noticing now the left hand,
All the way to the fingers,
Tips of the fingers.
Maybe there's a sense of tingling or vibration here.
Moving over to the right hand.
Again,
Noticing sensation,
Vibration.
Awareness circling back around,
Flowing up to the right arm,
The lower arm,
Up to the elbow.
And up from the elbow to the shoulder.
Feeling the presence and weight of this right arm.
And back to the shoulders.
How do the shoulders feel now?
Is there a difference from how they felt a moment ago?
It's okay if there is,
It's okay if there isn't.
We're just noticing.
Now we can feel the sensations of the neck.
Can you notice any subtle movements in the neck as you breathe in the throat?
Feeling how the neck balances at the top of the spine.
And then noticing how the head is balanced on top of the neck.
Feeling the weight of the skull.
Feeling all of the muscles and bones at the back of the skull.
Perhaps making contact with a pillow.
Noticing if the pillow is cradling around your head or if you're resting on top of it.
If you're sitting up,
You might notice the very,
Very top of the skull.
Highest point of the body.
Is there any special sensation here?
And bringing our awareness into the face.
Feeling the forehead.
Feeling the eyes resting in the sockets.
The tongue resting in the mouth.
Noticing the jaw.
The face is so sensitive.
Just becoming aware of what you feel here.
Maybe you can even feel the air on your skin.
Feeling the breath moving through the nostrils.
And on your next breath,
Allowing your awareness to disperse into your entire body.
See if you can spread a little bit of awareness into every single cell.
Feeling the whole body from the inside out.
It's full of aliveness.
Full of sensation.
Just allowing all that to be here for one more breath.
And slowly bringing in just a little bit of movement,
Perhaps into the hands,
The feet,
The face.
Becoming aware that your body is in this space,
In this room.
Aware of the room around you.
When you feel ready,
You can just slowly,
Gently open your eyes again.
