Morning Body Scan

This short, simple practice invites you to trace from your feet all the way to your head, awakening your physical body and cultivating centered presence as you do. It’s the perfect morning ritual -- and you can also use it anytime you want to feel a little more embodied and at ease.

Transcript

Hi,

This is Paige,

And today we're practicing a short morning body scan.

This is a simple technique you can use to feel centered and present as you move into your day or any time that you need it.

You can be lying in bed or in any position in any space that feels supportive.

Let's start with an easy inhale and a full-bodied exhale.

Let your awareness drop all the way down to your feet.

The tops of your feet,

Bottoms of your feet,

Your toes.

Aware of your feet,

Invite a quality of groundedness into your body and into your day.

You allow your awareness to gently move into the bones and the muscles of your legs.

As you sense the full length of your legs,

Invite into your body and your day stability,

Strength.

Move your awareness into your hips and pelvis,

This fulcrum from which you move through the world.

With your presence here,

Your hips,

Your pelvis,

Invite an easy mobility into your body and your day.

Let your awareness rest for a moment at your belly.

Maybe you feel it responding to your breath gently rising and falling.

Breath perhaps spreading into your side waist,

Your low back.

With your awareness here at your belly,

Invite into your day your capacity to absorb and digest what comes your way.

Let your awareness and your breath now move into your whole torso,

Front and back,

Side to side.

With your awareness here surrounding your lungs and heart,

Invite into your day your ability to be responsive,

To take in what you need and to offer back out,

Breath by breath by breath.

Extend your awareness now into your shoulders,

Arms,

Your hands.

These extensions of your heart that help you engage with the whole world.

Invite into your day opportunities to create and to extend your gifts.

Let your awareness drift to your throat,

Sides and back of your neck.

With your presence here,

Invite into your day your authentic voice,

Meaningful expression.

Finally,

Awareness of your face,

Your whole head.

As you rest your awareness here,

Invite in clear thinking.

An evenness of mind that will support you in moving through your day with presence and awareness.

Let's finish with one more inhale into your full body and a calming exhale.

Thanks for joining me today.

You can return to this practice anytime you need it.

As you move through your day,

Consider how tuning into your physical body might help you feel more centered and present.

We'd love to hear how the practice felt for you.

Please share your experience in the challenge forum.

Reviews

This is such a lovely version of a body scan, thank you. 🙏 I've never come across one that invites you to bring different qualities to embody in your day into the different parts of your body and I really enjoyed this. The qualities associated with each different part felt very well-chosen and left me feeling more intentional as I began my day. You have a lovely warm, wise voice too Paige. I will definitely return to this meditation as part of my regular practice.

This is a lovely body scan, gentle and flowing, connecting body and spirit with the emerging day

I had a tumultuous day yesterday but this felt right on time. It helped me self-regulate my emotions better, thank you!

Excellent way for me to start the day! Thank you for a focused, reasonably short meditation.

This body scan is a great start to my morning, thank you! 🙏✨🦋✨

I really liked this guided meditation. It's thoughtfully and beautifully composed. By the end of the meditation, I felt much more relaxed and centered than at the beginning. I'm looking forward to to starting more of my days with this peaceful and grounding practice.

Amazing and appropriate to listen to any time of the day!

Such a nourishing and supportive practice. Thank you so much 🙏🏻.

Great way to start the day with a peaceful presence. Simple but insightful.