Grounding Body Scan

This is a grounding body scan meditation for individuals dealing with anxiety, stress, and or impulsive behavior. A beautiful meditation to begin the day or before bed to calm the mind and bring awareness into the body and present moment.

Transcript

Hi,

My name is Momi Natsu.

I'm the founder of Momi Yoga based in Dakar,

Senegal.

Today I'll be guiding you through a quick and easy guided meditation.

Now today's meditation will be interactive,

So our subconscious is constantly listening and taking in information.

So feel free to play this in the background as you go about your day,

Prepare your meals,

Maybe drive in your car.

However,

If you're like me,

You'll find a nice,

Comfortable seated position in a lotus pose or whatever feels good.

Gently allow the eyes to fall shut.

And let's take a beautiful awakening breath in together.

Breathe it in and breathe it out.

Allow the palms to fall onto the knees for grounding.

Find a straight back and a straight spine.

Nothing too rigid though.

Something that feels natural.

Just opening up the chest.

And on your next inhale,

I want you to bring your awareness to the top of the head,

The crown chakra.

Just noticing any sensation there.

Building body awareness.

And a sensation can be anything.

It can be the gentle sensation of breeze,

A ponytail,

Maybe no ponytail.

It can be an itch,

A tingling sensation,

Whatever that is.

I just want you to notice any sort of feeling in the top of the head.

And once you've found that sensation,

I want you to bring the awareness down to the forehead.

Relaxing the area between the eyebrows.

Smoothing the entire forehead away.

Allow the eyes to soften.

Notice if you're clenching the eyes or clenching the face,

Just allow that to be entirely soft Take a deep breath in through the nose.

Notice the breath coming in through the nostrils.

And as you exhale,

Notice the breath coming out of the nostrils and maybe even a slight change in temperature.

Deep breath in.

Notice the breath coming in.

Breath coming in.

Breath coming in.

Long breath out of the nose.

Notice the breath leaving the nostrils,

Leaving the nostrils,

Leaving the nostrils.

Notice the cheeks.

Maybe turning the corners of the lips ever so gently.

Unclenching the jaw,

Allowing the tongue to sort of sit behind your tooth front teeth.

So the tips of the tongue is just meeting the back of the teeth.

That makes any sort of sense,

Right?

Take a deep breath in,

Lift the shoulders up towards the ears.

Exhale allow the shoulders to fall at your side,

Relaxed.

Allowing the biceps to be soft,

The forearms to hang heavy on the thighs.

And the palms and fingertips to rest on top of the knees.

On your next inhale,

Notice the breath coming in through the nose,

Through the esophagus,

The throat,

The chest and into the belly.

Fill up the belly with air.

And as you exhale,

Notice the belly coming in towards the spine,

The chest maybe heaving forward and the body softening.

We'll do that one more time.

Inhale,

Imagine all of the air going into the belly,

Really breathing into a relaxation,

Right?

Breathing out of the chest.

And as you exhale,

Bringing the belly in towards the spine and softening.

Take a few more of those just like that.

When we're anxious or scared or have fear,

We oftentimes breathe out of the chest with that,

Right?

Tricking the brain into anxiety.

So when we breathe into the nose and breathe into the belly,

We really allow ourselves to calm that parasympathetic nervous system down.

Allowing us to relax.

On your next inhale,

Bring the awareness towards the top of the spine.

And as you exhale,

Imagine the breath leaving the top of the spine,

The middle spine behind the heart,

Middle back,

Lower back.

As you inhale,

The breath comes from the bottom of the spine to the middle back,

The middle spine,

Right?

Middle back,

Middle spine,

Upper spine to the back of the neck.

And as you exhale,

The breath moves from the top of the spine to the middle of the spine to the lower back.

Inhale the breath goes up.

As you exhale,

The breath moves down.

Exhale grounding into the hips,

Allowing the hips,

The sits bones to really fall into the earth beneath you.

Noticing any sort of sensation,

The resistance or the urge to fidget and move around.

No judgment,

But just noticing.

Allow the thighs to be heavy.

Notice that the area in between the eyebrows is starting to knit together again,

Allow that area to soften.

Notice the sensation of the palms on the knees and the knees under the palms.

Bring your awareness to the calves,

The ankles,

The sides of the feet as they ground into the mat.

The soles of the feet and the tips of the toes.

Take a deep breath in.

Exhale.

Imagine the entire body softening.

On your next inhale,

Place the palms together at heart center,

Anjali Mudra.

And tuck the chin in towards the chest,

Bring the forehead,

The third eye center to the index fingers.

Gratitude.

This is a beautiful opportunity to set an intention for your day.

Where your intention goes,

Your action flows.

So think of your intention as sort of a map,

A guiding map throughout your day.

We may be driving the car,

We have the vehicle,

But if we don't know where we're going,

We end up driving in circles,

Right?

So think of your intention as your Google Maps,

Your GPS.

And intention can look like anything.

It can look like a word.

Peace.

Grace.

Bliss.

I want you to envision yourself here as your happiest,

Most content self.

What does that look like?

And your intention is what brings you there.

Take a deep breath in through the nose.

Exhale,

Allow the entire body to soften.

If an intention still doesn't make sense for you,

I'd like to share mine.

Grace.

How can I be more graceful with myself?

How can I move with more grace in my interactions?

And if at any moment throughout the day,

I find myself acting hastily,

Angrily,

Or from a place that isn't of love,

I'll use the soothing balm of grace to move forward.

We'll take one final inhale together and an expansive exhale out of the mouth.

I'd like to close today's class with one simple chant of Aum.

Thanks for being patient with the construction in the background.

Feel free to either repeat it silently to yourself,

Or maybe we'll prepare together with an inhale.

Aum.

Bring the thumbs up to the third eye center.

May abundance of wealth,

Health,

Love,

Peace,

And prosperity flow easily into your life.

Journey with grace,

Journey with peace,

Journey with love.

Thank you so much for choosing to spend your morning with me.

My name is Mominatou Bug.

Namaste.

Reviews

I enjoyed your session.
I want to share my favorite position to relax and open up to the meditation. I like to lie down, pillow under knees, ankles touching the floor and then go to cactus pose with my arms, also situating my shoulders flat against the floor. Thank you for this session. I’ll be back. 🙏

Deeply appreciated.

Beautiful! More coming?❤️

This was amazing! I loved the meditation and it was really helpful. I liked how involved she was during the meditation and the OM at the end.

Down to earth approachability

This was so beautifully grounding. I did it with my newborn babe snuggled in my arm. My intention for this postpartum is “calm and connected” and this was a beautiful way to reset and refocus on it. Much love xxx

Thank you for bringing me back to my body. I hope you provide more meditations. Some light background music might help mask the construction noise.