Welcome to the meditation.
This mindfulness technique gives us an opportunity to ground and center ourselves within the present moment,
Releasing any thoughts,
Feelings,
Or emotions that may get in our way or distract us from feeling truly grounded and present.
And this is a process of getting calm and gently scanning throughout the body,
Having an awareness of our experience,
What we're feeling,
Sensations,
Whatever comes up,
And having an objective awareness,
Allowing the feelings and then releasing them through breath and through clear present consciousness.
So I invite you to settle in and get comfortable,
Whether you are seated in a chair or laying down,
Whatever feels right for you.
If you're seated in a chair,
Gently place your hands in your lap.
They can be face down or upright.
And you can close your eyes and take a nice big deep breath in and let it out.
And another big deep breath in and let it out.
And one more big deep inhale and exhale.
And as you continue to breathe,
Feel the ground below you,
Supporting you,
Holding you steady with the air that surrounds you within the atmosphere that's within you and beyond you,
Always present,
Always sound and peaceful,
And tune in to the bottoms of your feet,
With each breath noticing the experience of your feet.
As we begin to gently scan up into the ankles,
Just noticing and breathing.
Coming up into the legs,
Your calves and your shins beginning to relax.
And as we scan,
If you notice any sensations or tingling,
If anything comes up for you,
Just allow it and then release it into the atmosphere.
As you come back to your breath,
Scanning up into your knees and your thighs,
Becoming more relaxed and aware of your body's experience.
Scanning into your seat.
And if you're seated in a chair,
Feel how the chair is supporting you.
Or if you're laying down,
You may feel the ground below you that also supports you.
As we continue to scan up into the torso,
Relaxing the stomach and lower back,
Feeling your abdomen,
Releasing any tension or any discomfort.
And breathe,
Noticing your chest expanding and gently contracting,
And your upper back feeling more easy and calm.
Loosening your shoulders with an awareness of any tension or discomfort,
Any sensations whatsoever.
You are objectively aware of these feelings as you release them with your breath.
Going down through your arms,
Into your elbows,
Your forearms,
Your wrists,
Your hands,
Relaxing your fingers,
And releasing any energy that no longer serves you out your fingers and hands.
As you continue to inhale and exhale,
And notice your throat,
Feeling it become more easy calm and clear.
Relaxing your jaw and resting your tongue on the bottom of your mouth.
Going to breathe,
Scanning up through your face,
Feeling it become more relaxed as you connect with the top of your head at your crown.
So calm,
Centered,
And relaxed.
Let's take a nice big deep breath in and let it out.
And another big deep breath in and let it out.
And when you're ready,
You can gently open your eyes and come back to your space feeling peaceful and serene.
