Hi,
This is Paige.
Some of you have been asking for a morning body scan without movement,
A full body meditation,
And some quiet intention setting you can do right in bed.
And here it is.
It requires no movement other than your breath and the gentle path of your awareness,
Tracing yourself awake from your feet to your head.
So you've hit play,
Settle back in,
And allow yourself a full bodied exhale to rest fully and to feel present.
Let your awareness travel all the way down to your feet,
Acknowledging that the simple act of breathing is carrying fresh oxygenated blood all the way down to your toes,
To the soles and the tops of your feet,
To your heels and ankles.
Take in that circulation and awakening.
And with this soft focus on your feet,
Invite a quality of balance and steadiness into the day ahead.
Let your attention move up into your legs,
Your calves and your shins,
The backs and fronts of your knees and your thighs,
All the bones and muscles of your legs.
Feel this part of your body gently awakening.
And with your awareness on your legs,
Invite into your day both stability and the ability to move forward.
As your attention drifts up into your hips,
Be aware of the entire structure of your pelvis,
Of the ball and socket joints of your hips,
The muscles that surround them.
Breathing here gently awakening.
With this focus,
Invite an easy mobility into your day.
As your awareness moves into your belly,
You may feel it responding to your breath,
Gently rising and falling.
Let the movement of your breath become three-dimensional.
Feeling the sides of your waist,
Your low back and again your belly.
This whole region of your body waking up.
Invite into your day your capacity to absorb and digest,
To process and assimilate.
Allow that three-dimensional quality of your breath to move into your torso and your ribs.
Feeling this part of your body awaken and breathe.
In this structure,
Your heart and your lungs,
These chambers of circulation and respiration,
All of this awakening.
And with that,
Invite into your day your ability to be responsive,
To take in what you need from the world and to offer back out.
Your attention move into your shoulders,
Your arms,
Your hands.
These extensions of your heart that play a direct role in your engagement with the world.
Feel your shoulders,
Your arms,
Your hands,
Even your fingers awakening.
Invite into your day opportunities to create and to extend your gifts and your attention moving into your throat.
This portal for both taking in and expressing out,
For literally sharing your voice.
As you feel your throat awakening,
Invite into your day clear and meaningful expression.
Let your awareness move into your face,
Taking in all of the sensory organs here,
Your eyes,
Your ears,
Your nose and mouth,
Skin.
As you feel circulation and awakening in your face,
Invite into your day your ability to perceive with all of your senses.
Really your awareness moving all the way into your whole head,
Feeling its weight,
Becoming aware of your brain itself.
This marvelous machine that is the house of thoughts and emotions,
That processes information,
Helps you plan and problem solve and contemplate.
Feel your head and your brain gently awakening.
And invite into your day presence and awareness and evenness of mind so that your brain can serve not as a runaway horse,
But as a helpful tool for engaging with the world in a full and heartfelt way.
Allow yourself another conscious breath or two,
Your whole body breathing and awakening.
I hope you can take this full body sense of presence and awareness into your day.
Thanks so much.
I look forward to being with you again soon.
