The Power Of Presence: A Morning Body Scan Meditation

Start your day on a positive and grounded note with this guided morning meditation session led by Jyothi V. Robertson. Through a gentle and soothing voice, Jyothi invites you to focus on your breath, explore body sensations, and cultivate a deep sense of presence.

The meditation guides you through a body scan, bringing awareness to each part of your body, from the top of your head down to your toes. As you connect with your body, you'll also tap into the energy of the morning sun, visualizing its warm and nurturing light enveloping you. With this newfound energy and awareness, Jyothi encourages you to set an intention for your day, empowering you to approach the world with clarity and purpose.

This episode provides an opportunity to start your day with mindfulness, gratitude, and a renewed sense of presence. Join Jyothi as she guides you on a journey of self-discovery and intention-setting, allowing you to carry the energy of the practice with you throughout the day.

Transcript

So let us begin with three deep breaths. Inhaling through the nose, Allowing the breath to enter through the throat and the chest deep down into your belly before pausing and then exhaling. Before the next inhale notice again that space between the exhalation and inhalation, Opening your senses and your awareness in that pause before the next inhalation naturally occurs. This morning I'd like to spend a few moments in each of those gaps at the end of the exhalation and at the end of the inhalation becoming curious to your other sensations that arise during those pauses. As you inhale and take that breath notice at the top of the inhalation what draws your attention and allow the exhalation to come naturally. After you've fully released the exhalation, Pause again at the bottom of that exhalation, Becoming present to all your senses before your inhalation naturally occurs. Now draw your attention to the top of your head, Crown of your head, Becoming present to any sensations on the top, The sides of your head, Drawing any energy from that top down to your forehead, Relaxing the muscles of your forehead and your temple, Breathing into your eyebrows and your eyes, Whether they're open or gently closed, Noticing any tension you might be holding in the spaces under your eyes and between your eyes, The breath becoming more present to being here in this practice together in a community, Drawing the breath more deeply now into your jaws, To the muscles of your mouth, Noticing if you're holding any tension from the night and breathing into that tension, Becoming present to the sensations of your tongue and your mouth, And now drawing the awareness into your neck and your throat. For those of you who practice yoga, You might be familiar with the throat chakra, So draw that energy down into the throat chakra, Relaxing the muscles along the sides of the neck, Now into your shoulders and drawing the breath down your arms, To your elbows, Your forearms, And now to your hands, Wherever they are resting, Whether on your lap or by your side, Draw that breath into your fingertips, And now with your next breath, Draw it down your throat and deep into your chest, Noticing your heart, Seeing if you can feel the beating of your heart within your chest, And taking your awareness outward from your heart to the muscles of your back, To your intercostal muscles that are holding your ribs and supporting your heart and your chest, The breath as it rises and falls, Relaxing these muscles, Noticing any areas of tension that you might be holding, And with each breath, Allowing these muscles to soften, Drawing your breath into your belly now, Into your pelvis or by the bed in which you lay, Bring some awareness to your thighs, Starting with your right thigh, Now your knee on the right side and your calf, All the way down to your ankle and to your toes, Now repeat this by drawing your breath down into the left side of your body, Your left thigh, The area behind your knee, Your left calf and ankle, And then your left foot and your toes, Now with your next breath, Draw your awareness to all of your body, The sensations you feel becoming present to any area that needs some extra attention, Resting the breath there, Now for a moment, Gently visualize the sun, The morning sun, With its warmth and its yellow light in front of you, Draw in this warmth and see yourself encompassed by the light of the rising sun, Draw this warmth onto your face, Allow it to wash over all the muscles that you are now newly present to, Breathing in the energy of the day, And with this energy of the morning sun, I invite you to set an intention for your day, Who do you want to be, What shows up for you, How would you like to approach the world, Breathe into this intention, Perhaps stating it out loud or in your mind, Knowing that you can carry this practice, The energy of the sun, The energy of this group with you throughout your day, And when you hear the bell, I invite you to sit for a few more moments, Offering some gratitude for yourself and for all those in your life, For all those in this community of practice, And then enter your day with this energy from the practice.