Welcome to this body scan meditation,
Through the skill of visualisation this practice will reconnect you with your physical space so you feel grounded,
Present,
Embodied and relaxed.
Easing into a comfortable position,
Have one final wriggle of your shoulders,
Your hips and feet,
With your spine tall and free.
Take a gentle breath in,
Close your eyes,
And breathe out,
Letting go.
Observe where your attention is,
Gently drop your awareness to your feet,
Sinking down into the ground beneath,
All the way to the earth's core.
Inhale slowly,
Drawing the earth's energy up through your body and your heart,
Extending it outwards,
Then exhale down through your heart,
Releasing your breath into the earth.
Move your awareness back to your feet,
Feel how solid and steady they are.
Gently moving up,
Bring your awareness to your ankles,
Your knees,
The tops of your legs,
Your hips,
Creating space in your chest,
Dropping your shoulders,
Notice how your arms feel,
Your hands and fingers.
Slowly move your attention up your arms to your neck,
The back of your neck,
Your skull,
Your brow,
Releasing your jaw,
Relaxing your whole face,
The front of your body,
Relaxed,
The back of your body,
Relaxed,
The right side of your body,
The left side of your body,
Feel all your internal organs relax,
And feel your heart relax.
Staying in your heart space,
Let's take three heart breaths,
Breathe in through the back of your heart,
And out through the front of your heart,
Breathe in through the back of the heart,
And out through the front of the heart.
Inhale,
Back of the heart,
Exhale,
Front of the heart.
Settling into a moment of stillness.
We will close this practice with a heartfelt intention.
What would support you today?
What do you desire?
If an intention isn't available to you,
You can simply connect with the feeling of gratitude for this day.
Feel your attention flowing effortlessly through your body,
From the soles of your feet to the top of your head,
And settle into your heart.
May this intention stay with you throughout your day.
Your meditation is now complete.
Thank you,
And blessings.
