Find a comfortable seat.
You can be on a chair,
On the floor.
You can place your hands.
This time connect them to your thighs,
So palms face down onto your thighs.
Take a deep breath in.
Exhale.
Let your breath return to a natural rhythm here.
Keep your shoulders over your hips.
Keep the spine nice and long.
Reaching the crown of your head up towards the ceiling or sky.
And know that this is the practice of letting go,
Forgetting and returning,
Forgiving and returning.
Back to the beginning.
Back to your breath.
Back to your seat.
If any time your meditation takes you away from the focus,
Away from your guide,
That's okay.
You come back.
So today we're going to start with a body scan.
Really being in tune with the subtle energies that can help us tune into different feelings in the moment and also just to the present moment itself.
Let the breath stay natural.
We're going to start down at the bottom,
Down at the tips of your toes.
Start with whatever part of your body is connected to the ground here.
It could be your feet on the floor,
The outsides of your feet,
Your legs are crisscrossed.
Maybe your outer legs or your shins.
And just notice the sensation of not being separate with the floor and actually being connected like there's not a barrier of the epidermis or the skin.
And fully feeling the sensation of being connected to the floor,
To the earth.
And just notice the quality of the energy of your feet,
Your legs,
And a touch of gratitude for them getting us around all day and getting us to this point where we can sit.
And then from there,
Slowly walking up in feet,
The shins,
Any part that's not touching the floor.
You notice any exposed skin or pants you have on,
Just making the connection there.
And knowing that it doesn't stop there,
But that it continues out to the air around you.
Air is not empty space,
It's that connection.
It's the air between us right now that carries the waves and lets you hear my voice.
Feel the presence of that medium,
Any exposed skin,
Specifically where your pants touch your skin,
Your feet up through your knees at this point.
And notice the quality of your knees,
Sometimes a place where we can hold some tension in our seated position.
And see if rather than pay attention,
You can just let it be.
Notice if you send that calming energy to your knee as if they loosen up,
Less tension around them,
And slowly make your way up from your knees,
Your thighs,
Specifically feeling your hands resting on your thighs.
The connection there,
Even some extra warmth.
And then it's just one fluid movement.
It's a constant process,
Constantly dissolving and moving energy.
And one way this is seen is that heat,
That transfer of heat.
Feel that through your hands,
Through the air around you.
Bringing awareness to the sensations of the present moment.
Not letting the past or future influence any sensations that we derive from the mind.
Staying here and now.
And then work your way up to your hips.
Notice the quality of the energy of your hips,
Where we can hold a lot of pent up emotion,
A lot of pent up tension.
And see if you can soften.
And softening thoughts and energy to your hips.
Moving up through your belly,
Your midline,
All the vital organs,
And they keep the show going.
That are constantly working without your conscious attention.
Through that feel a sense of gratitude for the vitality,
The energy,
The things that your body does without your conscious attention as you go about your work in the world.
I want you to come back to the hands,
The warmth and the connection in your hands through the eyes.
And moving to the top of your hands.
Feeling the air and the connection at the top of your hands.
All the tension there in your arms,
Working your way up through your elbows and noticing the quality,
The energy in your arms.
Their connection to the air.
Your shirt,
Little spaces of air for the shirt may not be touching your skin.
Just fully focus on that sensation.
Moving up through the shoulders.
Letting go of any tension between them and your neck.
Just notice any sensations there,
If there's anywhere that you can let go just a little.
Feel your shoulders.
Moving in from your shoulders to your chest and ultimately where we met before coming up from your feet to your midline.
And come from the shoulders in to the heart.
Moving in on that vital organ,
Maybe even feeling the sensation of your heartbeat.
The true house of vitality.
Taking all of those nutrients and energy,
Sending them throughout your body so you can move about the world.
The inherent transport system that continues to operate without your conscious attention.
A deep sense of gratitude here for your heart.
Let it be the seat of compassion.
I want you to take all that energy,
All that attention from your center,
From your heart,
And as if it's traveling backward towards your spine.
And then feel the sensation that lifting up from your spine.
All the way slowly up to the neck,
Between the shoulders.
The back of your skull.
Releasing any tension in the muscles around your face.
Eyebrows,
Cheeks,
A gap in your teeth.
Just keep that attention,
The energy coming up your spine.
Connecting to the base of your skull.
Feel that move up the back of your skull,
And all the way slowly across the top of your head.
Down your forehead,
And stop right at your third eye center.
Just a constant flow of energy up from the back of your heart,
From the base of your spine,
All the way up around the crown of your head to that third eye center.
Any awareness,
Attention,
And energy built throughout this meditation,
Let it all focus in right there.
You may feel a slight sensation,
Pressure,
And know that's just the sensation,
That's just the awareness.
The awareness of your intuition.
Let it sit,
Let it accumulate there.
And then slowly,
Like it's one concentrated ball of energy at one point.
Let that one pointedness stay together.
And then like it's pulling back towards the back of your skull,
From your third eye center.
Slightly moving back to the center of your mind and up to the crown of your head.
It opens a little portal on the top of your head for energy to flow in.
And now like there's just one beam of light coming straight down through the crown of your head.
Right through that concentrated point of energy.
And you can turn your hands up to the sky,
Resting on your thighs,
In an acceptance of that energy pouring in through that small portal on the top of your head.
As the last bits of the needed energy gather to that concentrated point right behind your third eye,
Feel the portal close and that small concentrated point of energy and light just slowly descends to the seat in your heart.
From there,
Let the vitality,
The transport system take that energy and light to disperse throughout every millimeter of your body.
With each heartbeat,
More and more awareness of every piece of your body.
Then now this energy pervades your skin.
Your energy,
This light interacts with everything around you.
Take this vitality and take this light,
This awareness of your body,
This energy and your access to the present moment to go about your work in the world.
To go about showing up for all the roles in your life,
All of your commitments by leading your day with light.
Take another deep breath in.
And then when you're ready,
Gently open your eyes.
