Welcome.
Welcome home to your practice.
Welcome home to the very heart of who you are.
Welcome.
Today we'll be doing a meditation that involves a body scan.
So find a comfortable place to lay down or to sit.
It could be on your bed or yoga mat.
Maybe it's a very comfy chair.
Just make sure that it's a place that you can get completely relaxed.
It's also a good idea to move your phone away and close the door and give yourself the gift of presence.
This whole meditation will take about 10 minutes.
So 10 minutes for yourself.
Think of it as a present of presence.
Let's get started.
So when you find that comfortable seat,
Take a few moments to move.
Maybe it's opening and closing your fist.
Maybe it's blinking your eyes.
Shifting your weight from the left side to the right side.
Pending your knees or your elbows.
Open and close your mouth and then settle.
Begin to take those deep nourishing breaths.
Just breathe naturally.
Breathing in and breathing out.
Breathing in and breathing out.
Find a pace and a rhythm that feels natural and easy.
The point of this meditation is to feel good.
So if at any point if something is uncomfortable,
Shift.
Find your place of ease,
Of relaxation.
If your eyes are not already closed,
Gently close them now.
You have an eye pillow that can be helpful to blot out the light further and allow you to deep sinker sink deeper into this present moment.
And just breathe.
Inhaling through your nose.
Exhaling through your mouth.
Repeat that three times.
Inhaling through your nose.
Exhaling through your mouth.
And know that if thoughts start to creep into your mind during this meditation,
That is completely normal.
That is your mind doing its job.
Your job then is to return to your breath.
I'm breathing in.
I'm breathing out.
Take your mind's eye down to the very tips of your toes.
Scan your feet.
Noticing any feeling or sensation.
Just noticing.
Then travel up your left leg to your ankle.
Noticing.
On your next inhale,
Travel your mind's eye to your knee and just send your awareness to your knee,
To your left knee.
Continue breathing.
Next to your thigh,
Deep breath.
And down to your right ankle.
Breathing in presence and awareness.
Breathing out that which no longer serves you.
Clear that energy.
Moving on to your right knee.
Using your breath as a vehicle,
I'm breathing in.
I'm breathing out.
And right thigh.
Breathing in and breathing out.
Now bring your awareness to your hips.
Notice.
Notice without judgment.
Notice with so much compassion for your beautiful body that does its job brilliantly.
Just notice.
Are you holding something here,
Dear one?
Something you might not even be aware of.
Just notice.
Does it feel heavy,
Light,
Sore?
Do you feel nothing?
It is all okay.
Whatever your experience is,
It's okay and it's normal.
We're simply training our mind to bring our awareness to our body.
Traveling up to your torso to your low belly,
Bring your awareness there.
Maybe even place your palms on your belly and feel the rise and fall as you take a deep breath in and out.
Deep breath in and out.
And moving on to your heart.
Place your left hand on your heart,
Your right hand over top of it,
And send your awareness to your heart center.
Deep breath in and out.
What do you notice?
Traveling into your left shoulder,
You can release your palms down at your side.
Awareness to that left shoulder.
We carry a lot of stress in this place of our bodies.
It gets tight and tense.
So again,
Not with judgment,
But just with awareness and compassion.
What do you notice?
Moving down your left arm to your elbow.
Deep breaths.
And then on to your wrists and your palms.
Palm of your left hand.
Deep breath in and out.
One more time.
Deep breath in and out.
Now take your mind's eye to your right shoulder.
Bring your awareness there.
Send your breath,
Your attention,
Your energy to your right shoulder.
And breathe.
And right elbow.
Moving down right wrist and right fingers.
Deep breaths.
If your mind begins to wander,
Remember that's okay.
Simply return to your breath.
It doesn't make you bad at meditation.
It doesn't make you a failure.
It makes you human.
Come back to your breath again and again and again.
Meet yourself there in that moment of presence.
Bring your awareness to your throat.
Send your breath there.
Lean on to your mouth.
Maybe open and close your mouth.
Move your lips from side to side.
Make a ridiculous space.
Nobody is watching.
Just bring your awareness to that space.
Lean on to your nose.
And your eyes.
Paying your attention to your eyes.
Deep breaths in and out.
Bringing your awareness to your forehead.
Home of your third eye.
Home of your intuition.
Send your breath,
Your awareness there.
And then finally,
Bring your awareness to the very tip of your head,
To your crown chakra.
It might feel good to place your fingers on top of your head and just tap gently.
Just notice.
Notice how you feel.
Remove your fingers if you were tapping on your crown chakra.
And breathe.
Take a few deep breaths here,
Dear one.
In full awareness.
In complete presence.
And then bring one hand,
Your left hand if possible,
To your heart.
Place your right hand over top of it.
Take just a moment,
A moment in gratitude to say thank you.
Thank you to your body for working as it does.
So many things just happen.
We don't have to tell our heart to beat,
Our eyes to blink,
Our brain to figure things out.
It just happens.
Say thank you.
And everybody take a deep inhale in and pause at the very top of your inhalation.
And exhale,
Open your mouth and sigh it all out.
Good.
If you're lying down,
Curl onto your right side and pause for a moment.
In that precious fetal position,
Cradle yourself in the comfort of your presence.
Then slowly lift your way to a seated position.
Bring your palms together to your low belly,
Rub them back and forth,
Keeping your eyes closed and generate some heat,
Some friction,
Some tapas.
And place your palms over your eyes.
Sit for a moment.
Inhale,
Exhale,
Flutter your eyes open,
Release your palms.
Thank you for practicing with me today.
I hope you feel really good,
Fully present.
Thank you.
