Welcome to your 10 minute guided meditation for a body scan.
So we're really going to be focusing on grounding and reconnecting to the body today.
And when you're ready,
You can find yourself a comfortable seated position with your hands resting in your lab.
Spine is nice and tall and just beginning to close your eyes and bring your awareness inward to your body.
Feeling your shoulders relax down away from your ears.
Taking a few nice,
Deep,
Big inhales and exhales.
So deeply inhaling through the nose and exhaling out through the mouth.
Just letting your day go.
Letting any stress or anxiety leave your body and beginning to bring your awareness to the top of your head.
Maybe feeling a warm,
Calming sensation and relaxing all the muscles in the crown of your head.
Feeling this warm relaxation.
Begin to move down your face and softening any muscles that touches.
And moving down around your eyes,
Relaxing all those tiny muscles,
Smoothing them out like a calm lake.
Feeling this move down around your mouth,
Around your jaw,
Just gently softening your jaw in your mouth,
Letting it relax.
And just gently softening your jaw in your mouth,
Letting it relax,
Letting your tongue rest softly on the bottom of your mouth.
Deep breath in and deep breath out.
And moving down your neck,
Feeling all those tiny muscles unraveling and releasing.
Breathing in any tense areas that need to let go.
Bringing this warm energy down your shoulders,
Feeling it move down almost like honey,
Pouring over your shoulders,
Feeling them relax even more towards the ground.
Moving down your arms,
Feeling it wrap around your biceps,
Down into your forearms,
All the way to the tips of your fingers,
Feeling every muscle in your fingers relax and soften,
Feeling them become heavier in your lap,
And feeling them become heavier in your lap,
Feeling this warm,
Calming energy move down your chest,
Moving down your torso,
Down your spine,
Letting it release any stuck energy or tension you're holding on to,
Just feeling it melt right off your body,
And allowing this warm,
Relaxing energy to wrap around your organs,
Moving down into your pelvis and your hips.
This is often where we hold a lot of tension and stuck emotions,
Just seeing if you can let go and release,
Feeling your sit bones become heavier on your chair,
Moving down into your thighs,
Feeling them pull more towards the earth,
Becoming heavier,
Feeling them pull more towards the earth,
Becoming heavier,
Moving over your knees,
Relaxing and softening,
Wrapping around your calves,
Moving down over your ankles,
Down the tops of your feet,
The soles of your feet,
All the way to the tops of your toes,
Maybe you feel a light tingling or warming sensation,
Taking a nice deep breath into your entire body,
And exhaling out through the mouth,
We'll ground our energy,
Feeling this energy in our feet move down into the earth,
Picturing it growing roots down through the crust of the earth,
Through the soil and bedrock,
The streams,
Really anchoring into this present moment,
Into your body,
Feeling the support of the earth beneath you,
Feeling the strong roots,
And we'll take a nice deep inhale and exhale,
Inhale,
Filling your lungs all the way to the top,
Sending that oxygen to all areas of your body,
And then exhale,
Sighing it out through the mouth,
And another deep inhale,
Bringing that energy back into your body,
Feeling rejuvenated and calm and centered,
I hope you enjoyed and feel nice and relaxed,
Moving into the rest of your day.
Namaste.
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