Namaste dear one,
My name is Jay Chodhagam.
Today we'll practice mindfulness with a body scan.
The best time to awaken your body and your spirit is early in the morning.
We are fresh in solitude and the vibrations of the world are at their calmest.
It's not surprising that you will find all experienced meditators and yogis up with the dawn inviting the sun of spirit to shine into the heart of their soul.
The first half hour of conscious awareness becomes the foundation of your day.
So make an early morning start,
Meditate,
Set the switch of your consciousness and calibrate your energy for the day and you'll be surprised the difference it makes to you.
Now for the next 10 minutes or so,
Make sure that there will be no distractions of any kind.
This is your time for yourself.
There's nowhere more important to be,
Nothing more important to do.
So make sure that there will be no interruptions of any kind,
Especially those electronic ones.
Become very comfortable where you're relaxed yet alert.
You could do this practice while seated in a chair,
Cross-legged on the floor,
Or even lying down.
If you're seated on a chair,
Make sure that your feet are firmly planted on the ground.
Rest your arms or on your knees,
On your lap,
Or if you're lying down,
Lay them besides your body,
Palms facing up.
Ensure that there is a alignment between your head,
Neck and your spine,
All in one line.
Warm up your shoulders,
Unfurl the brow,
Relax the jaw,
Soften your belly and relax your entire body.
If you haven't already done so,
Go ahead and gently close your eyes or downshift your gaze,
Whatever feels more comfortable,
And bring your awareness to your breath.
Breath brings you to the present moment,
To the now.
Gently roll your head from side to side,
With full attention,
Being fully mindful of the movement.
Bring it into the upright position now.
Feel the sensation at the tips of your toes.
Wiggle them if you need to.
Feel the sensation at the very tips of your toes.
Gently move your awareness to the soles of your feet,
On both feet.
Now feel the heels at the back of the foot,
On both sides.
Working your way through the ankles,
Feel the sensations in your calf muscles,
In your shins.
Now bring your awareness to the sensations in and around your knees.
Working your way further up to the thighs,
To the hamstrings,
To the front of your thighs,
The quadriceps.
Notice the sensations in your buttocks,
Your largest muscles,
Noticing the point of contact it makes with the floor,
The seat,
Or the chair that you're rested on.
Notice the sensations in the front of your hips,
The groin area.
Bring your awareness to your belly,
Around your navel,
Noticing sensations there.
To the solar plexus,
Just below the ribcage,
And into the region of the chest.
Bring your awareness to your back,
To the bottom of your spine.
Working your way up through the spine to your shoulder blades,
And then into your shoulders,
Starting at the tips of your fingers.
Notice the sensations or some tingling you may be feeling at the tips of your fingers.
Bring your awareness to your palms,
Your wrists,
The forearms,
To your elbows,
Into your upper arms,
Around the biceps,
And the triceps.
Noticing sensations around the bottom of the neck,
Around the neck,
Going up through the neck into the head,
To the back of the head,
Over the scalp,
To the top of the head,
To the front,
To your face.
Noticing sensations around your forehead,
Your nose,
Around the eyes,
Your cheeks,
Your lips,
Your chin,
Both the right and the left ears.
Notice the sensations in your entire body as if it is one organism.
Feel the sensations from the top of your head down to the tips of your toes as one collective sensation.
Now go ahead and drop this practice and just enjoy the stillness of being in the present moment.
Now please bring your palms together in prayer position at your heart center and rub your palms briskly,
Kindling the chi or the prana.
Go ahead and cup your eyes,
One with each palm,
And bless yourself.
I am loved,
I am safe,
I am being guided.
Now please bring your palms back together in prayer position and notice how you feel right now.
I thank you for joining me in this practice today.
This is Jai Chodakam,
Wishing you an amazing day.
Namaste.
