Welcome to your body scan meditation.
My name is Geneviève and this meditation is to help ground you from the busy hurriedness of your life.
Find a comfortable place to lie.
Make sure that you are cozy and warm.
Your legs can come wide apart.
The shoulders relax down towards the floor.
They can draw under slightly to elevate the heart.
Let the palms face open either resting on the body or away from the body.
Close the eyes gently and let the eyes rest.
Begin to drop into your breath.
Notice all of the sensations of your breathing.
As you feel your body is heavy releasing into the ground beneath you.
Feeling the bones are heavy and sinking.
Feeling the muscles expanding and condensing as you're breathing.
The pores opening and closing.
Now noticing the sensations around you and within.
Notice the air touching your skin where your body comes in contact with your mat.
Listen now to the sounds that surround you in the far distance and near.
And then fine-tune your hearing to the sound of your breath.
The sound of your heart beating.
As you let your eyes rest behind closed eyelids begin to turn on your insight.
Exploring the depth and the inner landscape of yourself.
Begin to scan your body from head to toe.
Observe if there is any residual tension that you might be holding.
As we systematically move through the body just listening to each part imagining this is almost a meditative massage.
Bring your awareness to your toes.
Relax each individual toe.
Each individual toe is relaxed.
Relax the soles of your feet,
Your heels,
Ankles.
The soles of your feet,
Heels,
And ankles are relaxed.
Relax your calves,
Your knees,
Your thighs.
Feel your legs are heavy and relaxed.
Relax now your pelvis and your hips.
Feel this wave of relaxation now moving up your spine one vertebra at a time.
Relaxing your lower back,
Your middle back,
And your upper back.
Your entire spine is sinking into the mat beneath you.
Relax the shoulders,
The upper arms,
Elbows,
Lower arms.
Relax your wrists,
Palms,
Fingers.
Your arms are heavy and relaxed.
Now feel your breath massaging your belly.
Feeling your belly rise and fall.
Gently massaging the organs.
Relaxing your chest,
Softening the space around the heart.
Start to relax your neck and throat,
Your jaw and lips.
Relax your cheeks,
Nose,
Ears,
And earlobes.
Relax your eyes,
Eyebrows,
Temples,
And forehead.
Feel this wave of relaxation moving all the way up to the crown of your head.
Feeling your whole body is relaxed.
And now let your attention expand out to include the entire body as a whole.
Bring into your awareness the top of your head all the way down to the bottom of your toes.
Feel the gentle rhythm and flow of your breath as it moves through the body.
As you come to the end of your practice,
Take a full deep breath in,
Taking in all of the energy of the practice that you have created.
As you exhale fully releasing anything that you no longer need to carry into your day.
When you are ready,
Slowly reawaken your body by wiggling your fingers and your toes.
Massage the back of your head from side to side.
Find a full body stretch as you reach your arms overhead,
Lengthen your spine.
As you exhale,
Curl your knees in and roll to one shoulder.
As we return our attention back into this moment,
Becoming fully alert and awake,
Consider setting an intention to carry the awareness and relaxation that you've brought in from your practice through the rest of your day.
Thank you so much for sharing your practice.
Namaste.
