Welcome and thank you for joining me for this meditation focusing on grounding the body,
Relaxing the mind and soothing any anxiety,
Worries or stress with a body scan.
My name is Chloe of Inner Glow Counseling.
I'll be guiding you through the body scan.
First find a comfortable seated position or lay down if that's more suited for your body.
Bring your awareness to the earth beneath you,
Holding you safely in this space,
Allowing you to relax your body and any awareness of the outside world so you can focus on your inner experience as you move through this body scan.
Taking a moment to focus on your breath,
Feeling into the sensations of the body moving in connection to the breath cycle,
Just starting to bring your awareness to your body.
And when you're ready we'll begin the body scan.
Begin by bringing your awareness to the top of your head.
We'll be scanning down the body left to right,
Right to left.
Scanning your way down the head and the body all the way to the feet.
As you scan down the body,
Observe any sensations or experiences that are felt or show themselves throughout the scan.
Observing without judgment,
Control or the need to change your experience.
Bringing awareness to anything that surfaces and then moving your attention on to the next part of your body as you scan your way down the body.
So as we start with the beginning at the top of the head,
Begin to scan down the body left to right,
Right to left.
Over the forehead,
Down the face,
Over the tops of the ears,
The eyebrows and working your way down the face,
Over the eyes and the top of your nose.
Scanning left to right,
Right to left.
Working your way down the nose to the top of your lip,
Across your cheekbones,
Left to right,
Right to left.
Scanning over your cheekbones,
Over your lips and down over your jaws.
Scanning left to right,
Right to left.
Scanning all the way down the bottom of your face,
Over your chin,
The bottom of your jaw.
Scanning your way down the body,
Over the neck,
Left to right,
Right to left.
Scanning your awareness down over your neck to meet the tops of your shoulders.
Scanning your shoulders left to right,
Right to left.
Down over the top of your arms and the top of your chest.
Scanning your way down your body,
Working your way down your arms and your chest,
All the way down to your abdomen.
Scanning your way down your abdomen,
Your belly,
Down your torso,
Left to right,
Right to left.
Scanning across your elbows and your belly button,
All the way down to your lower abdomen,
Your lower belly.
Scanning left to right,
Right to left.
Scanning down the body,
Down the arms to the hands.
Scanning across ten fingers,
All the way down your body and back down your torso.
Scanning across your hips,
Your pelvis,
All the way down to the tops of your legs.
Scanning your awareness down your legs,
From the top of your legs,
All the way down your legs to meet your knees,
Left to right,
Right to left.
Scanning your awareness down the bottom of your legs,
All the way down to meet your ankles,
Left to right,
Right to left.
Scanning your attention to your ankles,
All the way down your feet,
Over the top of your feet to meet your toes.
Scanning across all ten toes,
Until you meet the end of your body at the tips of your toes.
Then letting go of any awareness,
Any scanning,
Any movement of attention.
Releasing your scanning and attention,
Releasing your attention,
Your scanning.
Allowing yourself to feel into this new sensation of body relaxation.
Letting go of any awareness and just enjoying this experience in the present moment as you are.
Feeling grounded,
Feeling relaxed in the body and coming back to the present moment.
Knowing that at any point you feel stressed or anxious or worried or full of thoughts or agitated,
You can return to this practice of body scan wherever you are and whenever you need it.
And focusing on your breathing,
Noticing how your breath cycle,
Noticing how your natural breath flows with ease and how you have a sense of peacefulness that you have cultivated through this body scan.
When you are ready,
You can return to the physical body and the external world by letting go,
By slowly moving your fingers and your toes,
By slowly waking up the body,
Moving the fingers and the toes first,
Taking some bigger movements in the body,
Connecting your breath to the outside world,
Feeling the sensations of the external world on your skin,
Tuning in to any sounds around you and in your own time,
Softly and gently opening your eyes to connect back in with your external environment.
Thank you for joining me in this body scan.
I hope you can carry forward this new sense of grounded relaxation as you move through your day or through your evening.
