Hello and welcome.
The intention of today's practice is to draw your energy back from the external world by bringing your awareness to your body and grounding through your connection to the earth.
Start by finding a comfortable position and taking a nice deep breath and again lengthening through the spine on the inhale allowing your shoulders and your body to relax on the exhale.
Gently close over your eyes and feel into any body parts that are touching the ground.
Breathe in to the connection between your body and the earth.
As you breathe out allow your body to feel heavy and supported as you rest further down towards the earth.
Feeling into a sensation,
Real or imagined,
Of the earth rising up to meet you and support you.
Meeting your relaxing downward energy with a subtle lift.
Bring your attention to your toes and your feet,
Your right foot,
Your left foot,
The inner arches,
The top and bottom.
Awareness of your ankles,
Your heels.
Notice the shins,
The calves,
The knees,
The back of the knee.
Inviting in all sensation,
Open to whatever arises and just noticing.
Notice the thighs,
Notice the hamstrings,
Front and back side of the upper legs.
Notice the hips,
Explore the sensation in the pelvis,
The glutes,
The front sides and the back side.
Drawing your awareness up to the belly,
Noticing the rise and the fall of the belly with each breath.
On the inhale the belly rises,
On the exhale the belly falls.
Noticing the chest,
Can you feel or hear your heart beating not only through the front of the chest but also the back of the chest.
Bring your awareness to the shoulders,
Gently draw your shoulder blades together,
Opening through the chest and inviting a deep breath into your heart space.
Bringing the awareness of the shoulders down into the arms,
Upper arms,
Elbows,
Front and back.
Forearms,
Notice the space in the palm of the hands,
Feel the thumbs and each of the fingers,
Notice the back side of the hands.
Awareness now arriving at the throat,
The neck,
The very back of your head,
The chin.
Allow your jaw to relax,
Allow your tongue to rest.
Becoming aware of your ears,
Your nose,
Your eyes.
Rest and relax your forehead as you bring awareness to the space behind your eyes.
Noticing any sensations here,
Now the outside of the head and the top of the head.
Feeling a sense of open spaciousness at the very top of your head,
Open to receiving.
Imagine a warm golden light shining down on you.
Take a deep inhale as this light enters your body through the top of the head and makes its way down.
Continue to breathe as this golden light circulates through every cell in your body,
Warming you from the inside out.
Rest and bring awareness to this sensation running through your entire body.
I am connected,
I am grounded,
I am supported.
Start to wriggle your fingers and your toes,
Rolls through your shoulders as you bring your awareness back to your surroundings.
Remembering again the connection between body and earth before slowly opening your eyes.
Thank you so much for joining me,
My name is Emily.
I invite you to come back to this grounding body scan as often as you like.
I wish you all a wonderful day.
Namaste.
