Today I'd like to share with you a grounding body scan.
For this meditation,
You need no experience.
It's most important that you begin in a comfortable position,
Either sitting upright or lying down.
Another shape is actually perfect because the spine is neutral and long.
As you settle into your chosen position,
Allow your gaze to soften.
You can leave the eyes slightly open if that feels best for you,
Or feel free to close the eyes.
Begin by feeling into any body parts that are touching the floor or the ground beneath you.
Notice the connection.
Because you notice the connection between the ground and your body and the earth.
Allow your body to rest further down.
Sitting further down towards the earth.
Equally,
Feel into the sensation,
Whether it's real or imagined,
Of the earth rising up to meet you,
Meeting your relaxed downward energy with a lift.
And notice your toes,
Not seeking sensation necessarily,
More simply awareness,
Noticing,
Witnessing the toes,
Both right and left side of the body.
You may feel something or nothing at all.
Simply stay with an awareness of the toes.
And then awareness of the feet,
Right and left foot.
The inner arches,
The tops and bottom.
Notice that the ankles and the heels.
The entirety of both feet.
Notice the shins,
The calves.
The knees,
Front and back of the knees.
Treating all sensation,
If it's present or none,
With equality.
Treating all that arises equally,
Spaciously.
Simply open to whatever arises,
Just noticing.
Notice the thighs and hamstrings,
The front and back side of the upper legs.
Notice the hips,
Exploring sensation in the pelvis and the glutes.
Front,
Back,
Sides.
Sensing the entirety of the hips.
Then drawing awareness up to the belly.
The air of the belly and movement of the belly with the breath.
Aware of the lower back.
Aware of the kidneys,
Whether real or imagined.
Notice the awareness of the internal organs.
And then notice the chest.
Can you feel or hear your heart beating?
See if you can hear or feel your heart beating,
Not just in the front,
But see if you can notice it in the back.
And from the chest,
Awareness of the shoulders.
Notice in the shoulders as you explore right and left,
Front and back.
And follow the felt sense of the shoulders down into the arms.
Upper arms,
Elbows,
Front and back in the forearms.
Notice the space in the palms of the hands.
And with your mind's eye,
Feel the thumbs and each of your fingers.
And notice the back sides of your hands.
And then awareness arrives at the throat.
And the neck.
And the very back of your head.
And the chin.
Relax and release your jaw.
Notice the tongue and the inside of the mouth.
Aware of your ears,
Your nose and your eyes.
Aware of ease in your forehead and the space behind your eyes.
Notice the sensation along the underside of the top of your head and then the outside too,
The crown of the head.
And feel a sense of open spaciousness at the very top of your head.
Listen to the sensation of the whole body,
Aware of the full body,
Complete,
Connected,
Clean,
Supervised,
Home.
Home And Again Remembering the connection between this body and the earth And Allowing that connection to remain with you before you slowly and gently Open your eyes Allowing yourself to Come back into your space gently slowly moving a bit Bringing an alertness and awareness to the body Maybe even stretching a little bit before you move back into the rest of your day
