Welcome to this grounding body scan.
My name is Gemma Brown and I will be guiding you through the next 10 minutes together.
The purpose of this meditation is for you to tune back in whatever that means to you.
So take a few moments now to get yourself comfortable and settle in.
You may choose to sit upright in your chair or to lay down either on a mat on the floor or on your bed.
Whatever position you choose ensure you can relax and let yourself be held by the surface beneath you.
Begin by acknowledging that you give yourself permission to be here for these next few moments.
There is nowhere else you need to be.
There is nothing else for you to be doing.
For now you're exactly where you need to be.
Put your inner narrative and your inner chat to one side and allow your thoughts to come and go not paying them too much attention.
Settling in take your attention to your breath and just simply notice for now.
Where do you feel the inhale?
Where are you experiencing the exhale?
Together now we're going to take three slow inhales and exhales each for the count of four.
Simply follow my voice and be guided by my words.
Gently inhale for one,
Two,
Three,
Four.
Smoothly exhale one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
And exhale one,
Two,
Three,
Four.
We have arrived into our body scan grounding moment.
Simply trust in the process and follow my voice as I guide you through this body scan.
At each point I invite you to release an extra bit of tension each time I mention a part of your body.
We will start at the top of the head.
Work our way through the body grounding down,
Reconnecting,
Relaxing and letting go.
And just breathe normally,
Your own natural rhythm.
So take your attention to the top of your head and relax your head,
Letting your forehead grow heavy,
Releasing skin down the sides of your head and relaxing your brow.
Taking your attention down your nose and over your cheeks,
Releasing your jaw and clench your teeth.
Let your tongue be heavy in your mouth,
Moving down your neck,
Focusing on your shoulders,
Allowing them to be heavy.
Just ease one or two percent more.
Allow your arms to grow heavy,
Relaxing your upper arms and your lower arms.
Let your hands be in their natural position unclenched.
Take your attention to the palm of your hand and your thumb and each of your fingers.
What sensations are you aware of?
Is there a buzzing or a numbness,
Maybe a pulsing sensation?
Coming back to the torso,
Allowing your torso to be supported by the surface you are laying on or the chair you are in.
Taking your attention to your chest and your heart area,
Moving down to your tummy.
Let go of your belly,
Allowing it to be natural.
There's no need to hold it.
Move your attention down past your hips,
To the top of your thighs,
From the top of your thighs down your leg to your knees and from your knees down your lower legs to your ankles.
Let the whole of your legs be free and heavy.
You do not need to hold them in place,
Simply release your grip over them and let them be.
Focusing on the top of your feet,
The soles of your feet,
On each of your big toes and all of your toes.
Taking in the whole of the foot,
What sensations do you feel in your feet?
Is there a tingling or a throbbing?
Maybe there is nothing.
Now allow your focus to expand,
Taking the whole of the body,
Tuning into any sensations that are calling your attention.
Let the whole of your body relax and surrender,
Grow heavy and let go.
Simply allowing yourself to be held.
And together now we will meet for three inhales and exhales each for the count of four.
Guided by my voice.
So we inhale for one,
Two,
Three,
Four and smoothly exhale one,
Two,
Three,
Four.
And inhale for one,
Two,
Three,
Four and exhale one,
Two,
Three,
Four.
And inhale for one,
Two,
Three,
Four and exhale one,
Two,
Three,
Four.
And then let that go and just breathe normally.
And now as we prepare to come out of this meditation,
Taking with us a greater connection to ourselves,
Take a moment to bring some movement back by wiggling your fingers and your toes and maybe moving your head from side to side.
And when you're ready,
Open your eyes and enjoy the rest of your day.
