Welcome to this soothing body scan.
My name is Kate Mishkol and I'm so happy you chose to meditate with me today.
Just take a moment to get yourself really really comfortable.
Ideally sitting upright but not too rigid.
I'm just gently loosening the shoulders.
Your back against the chair,
Feet against the ground.
Of course if you're in pain it's absolutely fine to lie down if that's easier for you.
So just really settling in,
Really getting comfy.
And when you're ready gently closing your eyes or lowering your gaze if that's more comfortable.
And taking a long deep breath in and a deep breath out.
And just taking a moment to see where the breath comes in most naturally.
There's no right or wrong.
Perhaps at the nostrils or the mouth,
Throat or even diaphragm.
So just noticing where the breath enters the body right now.
And really sensing into the natural rhythm of the breath as it enters the body.
That connection between body and mind that's always there.
Just taking a moment or so to really focus on the breath.
Allowing the breath to ground you right here right now.
Not forcing it,
Not trying to change it.
Just sensing in to the natural ebb and flow of the breath.
Grounding yourself with the breath.
Really enjoying the natural ebb and flow of the breath as it enters and leaves the body.
And taking a moment just to check in with how you're feeling right now.
And really thinking about your intention for the short time we have together.
What's brought you to meditation today?
Perhaps a wish to feel a little calmer,
Stronger,
More focused,
More at peace.
Just taking a moment to really check in with what matters most to you right now.
And really sensing into that intention.
And now moving into that connection with the body.
Starting at the forehead,
Really sensing into the creases and the skin on the forehead.
We hold so much tension in this area.
So perhaps allowing it to let go a little.
Really noticing and if there's any tension there,
If we're holding on at all,
And just letting go.
Letting the creases in the forehead let go a little.
Really imagining a beautiful sense of smooth,
Relaxed skin at the forehead.
And moving to the scalp,
Again letting go any tension.
Sensing in.
And moving to the eyes.
And just noticing how the eyes feel right now.
Perhaps tired,
Perhaps sore,
Or perhaps nothing at all.
But just sensing into the area around the eyes.
Softening the skin around the eyes.
Moving down to the cheeks,
The pillowy softness of the cheeks.
Just sensing in.
Really enjoying the smooth and soft area of the cheeks.
Perhaps even sensing a gentle smile at the mouth as you focus in to the area around the cheeks and the mouth.
Moving down to the lips,
Tongue,
Really sensing inside the mouth.
Sensing inside the mouth,
Teeth,
Gums,
Tongue.
How does the mouth feel right now?
Moving down to the throat.
And as you do so,
Really allowing the jaw to loosen.
We hold on so much at the jaw,
So just slackening,
Loosening the jaw as you move down to the area of the throat.
Allowing any tension to dissolve.
Opening the throat.
Moving down to the shoulders.
Left shoulder,
Right shoulder.
Really sensing into the shoulders.
Sensing into the muscle deep inside the shoulders.
Really sensing the pulsing and aliveness deep within the shoulders.
Letting go of any tension there.
Letting go.
Moving down the arms.
Down through elbows all the way into the hands.
Really sensing deep inside the hands.
The beautiful collection of fingers,
Sensing into them one by one.
Finger by finger,
Sensing deep within the hands.
Just noticing how do the hands feel right now.
Perhaps pulsing,
Tingling.
Really noticing how the hands feel from the inside.
Sensing into the top of the hands.
Noticing the air against the hands,
Perhaps warm or cool.
And then noticing under the hands.
And then noticing under the hands.
And really sensing in the aliveness of the hands,
Grounding you right here,
Right now.
And if the mind wonders that's okay,
That's all part of the practice.
Just gently guiding it back to the pulsing and tingling within the hands.
And now moving down to the stomach.
Really sensing the space within the stomach.
Perhaps noticing the breath.
Coming in and coming out.
You're enjoying the natural rise and fall of the breath within the area of the stomach.
It's really opening up the space around the stomach.
And now moving the attention down to the chest.
And then just noticing the space within the stomach.
And now moving the attention down to the thighs.
Noticing the connection of thighs against chair or floor.
Back of thigh,
Front of thigh.
And now moving to the knees.
Left knee,
Right knee.
Back of knees.
Sensing into that soft skin at the back of the knees.
Moving down the legs.
You're sensing into the muscle of the legs.
Sensing deep within,
Noticing any sensations in the legs.
And moving down now to the ankles.
The front of the feet,
Tops of the feet.
Perhaps noticing the air against the feet.
Just really sensing in now to the feet.
Sensing deep within the heel and foot.
How do the feet feel right now?
Perhaps tingling or cold or warmth.
Sensing deep inside the feet.
Really rooting down and noticing that connection between the feet and the floor below.
Enjoying that sense of body against ground.
Rooting you down right here,
Right now.
Just really sensing into the power of the earth below.
Taking us out of our busy minds and rooting us here in this beautiful present moment.
Really grounding yourself down.
Sensing into the feet against the ground.
Rooting down.
Really feeling a sense of strength and power and peace.
Deep deep presence.
Feet against floor.
Body against ground.
Really enjoying that connection between the body and the floor.
Sensing into the soft skin at the bottom of your feet.
Just taking a moment to really sense deeply into that connection.
Allowing the earth below to support you and hold you and ground you.
And now moving your attention to the whole body,
Just feeling what you need to feel.
Just noticing the body.
There's a whole collection of sensations,
Not forcing or changing anything,
Just allowing the body to feel what it needs to feel.
Allowing it all to be just as it is.
Just sensing in.
Perhaps noticing that natural ebb and flow of breath.
Allowing the whole body to breathe.
The body rising and falling with that natural rise and fall of the breath.
Just breathing.
Just sensing.
Just being.
If the mind wanders,
Gently guide it back.
Just enjoying the rise and fall of the breath.
And the body being just as it needs to be,
Right here,
Right now.
Nowhere to go,
Nothing to do,
Nothing to change.
Just letting go into the present moment.
And as we come towards the end of this practice,
Just checking in with how you're feeling.
Perhaps noticing what's changed.
And really gathering up all the benefits.
Really noticing the power and presence within your body,
Allowing you to be ready for whatever comes your way after this practice.
Feeling stronger,
Calmer and more at peace.
Thank you for taking the time to meditate with me today.
I hope to see you again soon.
