Hi,
Friend,
And welcome to this grounding body scan.
For this meditation,
You can sit upright or lie down,
Whatever is most comfortable in your body right now.
Whatever you do,
The spine is neutral and long.
With eyes open or closed,
Begin by filling into any body part that are touching the ground.
Notice that connection between your body and the earth.
And allow your body to rest further down,
Down towards the earth.
Equally,
Fill into a sensation,
Real or imagined,
Of the earth rising up to meet you,
Meeting your relaxing downward energy with a lift.
And then notice your toes,
Not necessarily seeking sensation,
But a simple awareness and noticing,
Witnessing the toes,
Both right and left side of your body.
You may feel something or not at all,
But stay with awareness of the toes.
And then awareness of the feet,
Right foot and left foot,
The inner arches,
The tops and bottoms,
Awareness of angles and heels.
Notice the shins,
The calves,
The knees and the back of the knees,
Inviting in all sensations or none equally,
Treating all that arises equally,
Spaciously,
Open to whatever arises,
Just noticing.
Notice the thighs,
Notice the hamstrings,
Front and back side of the upper legs.
Notice the hips,
Your pelvis,
The glutes,
The front,
Back and sides,
All 360 degrees of the hips.
Your awareness up to the belly,
Aware of belly movement with the breath,
Aware of the low back and aware of the kidneys.
Whatever or not,
This awareness of internal organs is real or imagined.
And then go on to noticing your chest.
Whether you can feel or hear your own heart beating,
Not only through the front of the chest,
But also the back.
From the chest,
Be aware of the shoulders.
Ease in the shoulders as you explore right and left,
Front and back.
Feel the felt energy of the shoulders down into the arms,
The upper arms,
The elbows,
The front and the back,
The forearms.
And notice the space in the palms of your hands.
And with the mind's eye,
Feel the thumbs and each of the fingers.
Go on to noticing the back of your hands.
Then awareness arises in the throat,
The neck,
The very back of your head,
The chin.
Relax and release your jaw.
Notice the tongue in the inside of the mouth.
Awareness of your ears,
Your nose,
Your eyes.
Realize of easing your forehead and the space behind your eyes.
Notice the sensation along the underside of the top of your head and then the outside too,
Crown of the head.
And feel a sense of open spaciousness at the very top of your head.
And then rest in the sensation of the whole body.
Fear of the full body,
Complete,
Connected,
Whole.
Remembering again the connection between this body and the earth before you slowly start opening your eyes again.
Take a deep breath in through your nose,
Sigh out through the mouth.
I'm sending you love and light.
Namaste.
