Hello and welcome to your guided body scan practice.
This simple practice is an easy and wonderful way to begin to train your body to acclimate,
To create a new normal of peace,
Presence,
And groundedness in your day-to-day life.
Beginning here by positioning your body in whatever way feels most nourishing and comfortable to you,
Noticing and naming where your body is in time and space,
And silently naming that to yourself.
For example,
If you are seated in a chair in your living room,
Inwardly naming to yourself,
I am sitting in a chair in my living room.
Naming and noticing activates the medial prefrontal cortex,
The part of the brain that can observe what's happening without becoming swallowed by what's happening.
And now just allowing your body to feel heavy wherever you are seated or lying down,
Feeling,
Sensing,
And seeing your body become 10 pounds heavier,
Grounded,
And rooted into the surface beneath you.
Beginning here by bringing your awareness and attention to the top of your head,
Allowing all tension to melt from the top of your head,
Moving down to the forehead,
Allowing the forehead muscles to release,
Moving down to the face,
Allowing all of your facial muscles to release,
Allowing your jaw to slack,
To release down,
Moving to the neck,
Allowing the front of the neck,
The back of the neck,
And the sides of the neck to release,
Moving down the arms and the hands,
Allowing the arms and hands to release,
To become heavy,
And moving down the torso,
Relaxing and releasing your chest,
Allowing your shoulder blades to release all tension,
Feeling,
Sensing,
And seeing them melting in and down your back like a waterfall,
Down towards your tailbone,
Releasing the stomach,
Allowing the belly to be full and free and soft,
And allowing the muscles in the middle back and the low back to release,
Display out,
Moving to your pelvis,
Feeling and sensing and seeing your pelvic bowl descending down into the earth,
Allowing mother earth to hold and support you,
Allowing your sphincter to release any tension,
And letting the sits bones melt down and into the surface,
Down and into the earth beneath you,
And allowing any energy and tension in the hip sockets to splay out,
To release,
To loosen,
Moving down to the thighs,
Allowing,
Feeling,
Sensing,
Seeing your thigh muscles,
Splaying out,
To the left,
To the right,
Relaxing down towards the earth,
Bringing your attention to your hamstrings,
Allowing those muscles to release,
And to the knees,
Feeling,
Sensing,
And seeing your knees like bowling balls dropping down into the earth,
Bringing your attention to your calf muscles,
Feeling,
Sensing,
And seeing the muscles of your calves releasing all tension,
And to the shins,
Imagining every muscle fiber releasing tension,
Splaying outward,
And bringing your attention to your ankles and to your feet,
Allowing them to rest,
To release,
And to be heavy,
Just noticing the lightness,
The calm,
The groundedness,
The heaviness of the body,
And bringing your attention to the base of your spine,
Feeling,
Sensing,
And seeing roots like roots from a tree,
Descending from the base of your spine and all the way down your legs,
Over your knees,
Down your shins and calves,
Ankles and feet,
And descending down out through the bottoms of the feet into the earth,
Rooting you down,
Connecting you,
Allowing yourself to feel a sense of connection and belonging to place,
To earth,
And calling forward a pure,
Healing light from the highest realms of light and sound,
Feeling,
Sensing,
And seeing that light pouring down and sweeping down over your energy field through every part of your body,
Sinking into every cell,
Nourishing you,
Nurturing you,
Restoring you,
And revitalizing you,
Allowing yourself to revel here in this experience of feeling rooted and grounded,
Light and free,
Peaceful,
Present,
Alive,
Allowing yourself to feel that,
To take this experience in just 5% more,
Allowing yourself to float,
To rest in this space,
This feeling.
You can remain here in this space for as long as you are called to,
Sending you so much love and many blessings.
Take great care.
