We have so many different tools at our disposal.
Right now,
I want to go ahead and I want to invite you to join me for this standing body scan.
Sometimes I offer body scans and they do take nearly an hour in a laying down position in some of my offerings.
But today,
In the interest of time,
Let's just begin by standing wherever you happen to be in your world.
Shoes on or shoes off,
Whatever is your preference,
I am going to take my shoes off.
We are going to be standing still the entire time,
So there is no need to find floor space or a comfortable place to lay your head.
I want you to begin by focusing on the bottoms of your feet,
Your feet planted firmly on the ground,
The same ground that my feet are planted on in this moment whenever you happen to be listening.
I want you to relax your shoulders,
Relax your arms,
Allowing your hands to feel the pull of gravity.
Your fingertips are pointing at the ground beneath you.
I want you to move your attention to your toes,
All five toes on each foot.
Each of them is so important.
Feeling your big toe brace your body weight.
Perhaps you are swaying ever so gently in order to find that balance that seems so elusive.
Focus on the ball of your foot,
Feeling the weight on the ground,
The gentle pressure,
But realizing that there is a little bit of space between the skin,
The sole of your foot and the floor.
There is always space between the physical.
Think about your heels.
Move your attention up your calves and the fronts of your shins.
I want you to gently,
Ever so slightly bend your knees just a tiny bit.
That will help with your balance no matter what you are doing in life.
A slight bend will help support your entire frame.
It will engage your muscles in your legs.
Let's move our focus to the fronts of our legs.
Feel the strength in the quadriceps above your knees.
We are standing still right now.
There may be a gentle sway.
As you breathe naturally at your own pace there is no hurry.
I want you to bring your attention to your belly.
Imagine that there is a line going straight across from one hip to the other,
Feeling that energy in your lower abdominal muscles.
I want you to gently tuck in your lower abs,
Feel your hips rotate slightly,
Put your focus on your tailbone,
Gently tucking that tailbone down a little bit.
Feel a gentle stretch in your lower back,
Keeping your legs slightly bent.
Feeling the muscles in your legs engaged,
Your lower back strong.
I want to invite you to take your arms out straight to your sides,
Palms facing the floor,
Arms equal height as each of your shoulders straight out to the sides.
I want you to gently roll your shoulders back and down.
If I were watching you I would not even see you move.
It is pure intention and focus,
Pulling those shoulders back ever so slightly.
Now we're going to start to focus more on the breath.
Breathing in through our nose and out through our mouth,
In through our nose,
Out through our mouth.
On the next inhale,
Bring your hands up above your head,
Straight above,
Palms touching each other.
If that is a strain on your shoulders,
Back off a little bit and have your hands directly above your shoulders instead.
Breathe out through your mouth,
In through your nose.
When you exhale,
Bring your hands down in front of you halfway,
Palms facing the ground.
Breathe in and breathe out.
Even with your shoulders,
Pull those shoulders back ever so slightly.
Palms are facing the floor,
Arms are straight out in front of you,
Shoulder width apart,
Thumbs are pointing at each other.
Breathe in and breathe out.
On the next inhale,
Bring your hands back up,
Palms facing each other or touching whatever is most comfortable for your shoulders.
Inhale,
Next exhale out to the sides and all the way down to the sides of your legs.
Palms are facing your body.
Relax your shoulders,
Relax your neck.
Bring your focus to the back of your head.
Stand up straighter.
Every muscle in your body is going to help you.
Stand up straighter,
Tucking that tailbone,
Making sure those knees are slightly bent.
Feel your head ever so slightly rise up a little tiny bit.
Looking forward,
But with your chin slightly elevated,
Proud.
Proud of yourself for where you are at in your life.
Bring your attention to the top of your head.
Feel the top of your head.
With each inhale,
Feel yourself get taller in your body.
Your muscles are helping you.
Feel the top of your head actually move higher,
But feel your shoulders move down and back slightly,
Stretching your neck while your head rises.
Let's take a deep breath in together through our nose.
When we exhale,
Tilt your chin toward your chest,
Bow your head.
Feel a gentle stretch in the back of your neck.
Go ahead and rotate your head to get a gentle stretch in the neck.
When you inhale,
Gently lift your chin up slightly so you're looking forward.
Bring your hands to prayer position directly in front of your heart,
Palms together,
Thumb perhaps touching your sternum,
Your heart.
With your eyes closed,
Breathe at your own pace and think the word peace.
That's what shanti means.
Relax.
Shanti Shanti Shanti I wish you all the peace in the world.
Allow a gentle smile to grace your face.
Feel the gratitude in your heart.
And when you are ready,
Slowly open your eyes.
Allow your hands to drop down at your sides,
Your shoulders to relax,
And go forward in your day.
I am Maria,
Just in case you didn't know.
