Welcome to today's meditation.
We will be doing a guided body scan.
So just come into any sort of position that is comfortable for you,
Whether that's seated or lying down.
Allowing yourself to settle into the position you've chosen,
Making any adjustments you would like to,
To allow yourself to get comfortable and cozy.
Starting to notice your body now,
Where it makes contact with the surface below.
Seeing if you can really surrender into that surface and allow it to catch you,
Because it will.
And what would it be like to let go even a little bit,
Where you might be holding on or bracing.
Really just drop into this surface that is catching you.
As you're noticing your body,
Where it's touching the surface below.
See if you can start to drop away from your thoughts that might be present.
And if they resurface at any time through this practice,
That is okay.
That is very human.
And if thoughts do try to get your attention,
See if you can even invite them to go into another physical space.
Is there another room,
Another area you can direct your thoughts toward for now?
Knowing that after this practice,
You can pick up where they left off for now.
Being with what is here,
Being present with the sensations in your body.
Spending a moment or two just noticing your breath.
As you breathe in,
What moves?
What in your body moves to receive this breath?
And where in your body do you feel that breath move to?
There's no need to change or modify your breath,
Just noticing it.
And as you breathe out,
Where in your body do you feel that?
What part of your body moves on that exhale?
What part of your body moves on that exhale?
So just noticing that.
And as we move into today's body scan,
I invite you to drop away from the urge to justify what is in your body.
Drop away from the story or the judgments.
See if you can just get curious about what is here.
See if you can just allow it to be exactly as it is.
There's no need to change it.
There's no expectation for things to be different.
Just being with and noticing what is here.
And what a relief that can be to let go of that desire to control or modify.
What if we are just with it exactly how it is?
And so just noticing your big toes,
Your second and your middle toe,
Your fourth and your pinky toe.
Being with the sensations here.
Moving to the top of your foot.
Noticing the soles and the heels.
Knowing that you are safe to be here in this moment.
To just notice the sensations in your body.
Feeling your ankles,
Your calves and your shins,
Your knees,
Your upper legs.
You're safe to be with any of these sensations that are here.
Just noticing them with curiosity.
Now feeling your pelvis.
Up into your lower back,
Your abdomen,
Mid-back and your upper back.
And your chest.
And if there's anywhere in your body that wants to let go even one or two percent more,
It's relaxing into the surface below.
You can welcome that.
Moving up and noticing your shoulders,
Your upper arms,
Your elbows,
Your forearms,
And your wrists.
Feeling the backs of your hands,
The palms of your hands,
Your thumbs,
Index fingers,
And your forearms.
And if there's anywhere in your body that wants to let go even one or two percent more,
It's relaxing into the surface below.
And if there's anywhere in your body that wants to let go even one or two percent more,
It's relaxing into the surface below.
And if there's anywhere in your body that wants to let go even one or two percent more,
It's relaxing into the surface below.
And if there's anywhere in your body that wants to let go even one or two percent more,
It's relaxing into the surface below.
And if there's anywhere in your body that wants to let go even one or two percent more,
It's relaxing into the surface below.
Your jaw and your mouth,
Your cheeks,
Your nose,
And the area around your eyes and your eyes themselves.
Noticing your temples,
Your forehead,
All around the rest of your head.
And zooming out now and becoming aware of your entire body.
Tuning in again to see if there is any part of your body that's willing to let go a little bit.
If it is,
That's okay.
If it's not,
That's okay too.
Just inviting some softening if it's available to you.
Bringing your attention back to your breath with no need to change it,
Just noticing it again.
Becoming aware of your in-breath,
What part of your body moves and what part of your body receives the breath.
Becoming aware of your out-breath and what part of your body moves as you exhale.
Tuning in again to where your body makes contact with the surface below.
Noticing where your body is touching the surface.
Becoming aware of the quality of that sensation and just being with it for a moment.
You can stay here for as long as you'd like.
Otherwise,
I invite you to start to bring some gentle movement into your hands,
Your wrists,
Maybe your arms,
To your feet and your toes.
Batting your eyes open and coming back into your space.
Thank you for being here.
Enjoy the rest of your day.
