One of the most accessible and fastest ways we can ground ourselves in any moment is by working with something we always have access to,
Our body.
In this practice,
You will be guided through a simple body scan.
If you have more time,
Do this on your own,
Making it as detailed as possible.
Begin by settling into your pose,
Whether you're seated,
Standing,
Or lying down.
Bring your attention to the top of your head and feel whatever you feel there,
Even if it's the absence of sensation.
Now notice the back of your head,
The sides of your head,
And your ears.
Very slowly,
Draw your attention to the front of your face.
Feel your forehead,
Your eyes,
The bridge of your nose,
Your nostrils,
And your mouth.
Feel your cheeks and your jaw.
Let your attention wrap around to the back of your neck,
And notice what you feel there.
Tension,
Spaciousness.
Move your awareness down to your shoulders,
The upper arms,
Your elbows,
And your forearms.
Feel the palms of your hands,
The backs of your hands.
Feel each finger and your fingertips.
Slowly climb back up your arms to your throat.
What do you feel there?
Slowly move your awareness down to your chest.
Feel this whole area,
Your rib cage,
Sternum,
Abdomen.
You're not looking for anything in particular.
You're simply being open to whatever might be there.
Climb back up your chest and bring your attention back to your neck.
Begin to feel your upper back,
Your mid back,
And your lower back.
You may feel areas of tightness,
Tingling,
Vibrations,
Warmth,
Cold,
Or spaciousness.
Settle your awareness now into the pelvis.
Feel the front,
The back,
The sides of your pelvis where your hip bones are.
Feel even your pelvic floor.
Slowly move your attention down to your legs.
Feel your thighs,
Your knees,
Your calves,
And your shin bones.
Notice your ankles,
Your heels,
The tops of your feet,
And the soles of your feet.
Feel each toe and the tips of your toes.
Now feel your entire body all at once.
Gently blink your eyes open and see if you can bring some of this quality of presence into your day.
