Welcome to this grounding body scan meditation.
Find a comfortable seat,
Or maybe you prefer to lie down,
And wherever you are,
Whenever you're ready,
Gently begin to soften the eyelids down so that the eyes are now closed.
And in your seat or as you lay down,
I'd like you to picture roots grounding down to any point that's making contact to the earth or surface beneath you.
These roots,
Like roots of a plant grounding down into the earth,
Begin to make us safe,
Secure,
And make us feel grounded.
And now I invite you to begin to bring your attention to the tips of your toes,
Just bringing awareness to each and every body part that I mentioned,
Bringing our focus and our attention to these areas and then allowing them to relax.
Now we focus on our feet,
Bringing our awareness to our ankles,
Past our shins,
Our calves,
Towards our knees,
Up through our thighs.
Now bring your awareness to our hips,
The space between the hips.
Feel the grounding of those roots in the earth and relax the whole body from the hips below.
Now bring our attention to the side body,
The space between our hips and our ribcage,
And softening our lower back,
Middle back,
Upper back,
Relax the belly.
Soften the ribcage and the space in between each and every rib,
Bringing our awareness to our chest,
To our heart space,
Beneath the breastbone,
Grounding down,
Relaxing our shoulders,
Shoulder blades,
Upper arms,
Softening the elbows,
Flowing through the forearms,
Allowing the wrists to be relaxed,
The palms to be soft,
And the fingers to naturally curl towards the palms,
And the whole body now soft from the neck down.
Bring our awareness now to the back of the neck,
The sides of the neck,
Front of the neck,
The throat,
Bringing your attention to the jaw,
The sides of the face,
Your ears,
The top of your head,
And softening the cheeks,
The nose,
Forehead,
The eyebrows,
The eyes,
Lips are soft,
Tongue relaxed,
And your mind is at ease.
And feel yourself fully in this present moment,
You are safe,
You are grounded,
And together let's take a few deep breaths to really ground into this present moment,
Breath in,
Exhale,
Breath in,
Exhale,
Breath in,
And let it all go.
I'm just taking a moment here,
Allow the body to be heavy,
To be solid,
To be secure.
Now slowly begin to bring awareness back into the body,
Gently wiggling your fingers and toes,
Maybe rotating the wrists and the ankles,
And bringing small subtle movement back into your physical body,
Maybe bending the knees and the elbows just a little bit,
Maybe a sway of the hips left to right,
Gently,
Gently,
Beginning to deepen the breath,
Breathing life back into the body.
With your eyes closed,
Embody this sense of groundedness,
This connection to the earth,
This rooted feeling that allows you to be strong.
I'm taking one more deep breath here,
And let it go,
Ah,
And gently opening the eyes,
Carrying this sense of calm with you throughout your day.
Namaste.
