Welcome,
My name is Silas Day and we're going to be doing a body scanning meditation today.
Let's take a few minutes to relax into the breath and body as we begin though.
Starting our sessions as we normally do,
Getting in a comfortable meditative position,
Whether we are standing,
Sitting,
Laying,
Or walking.
Bringing your full attention to this very moment and allowing the mind and body be gentle and still.
With openness,
Patience,
And curiosity,
Bring your attention and your awareness to the breath.
A deep breath in and releasing it fully.
A deep breath in and releasing it fully.
Following the breath in and out as it flows through your nose,
Your chest,
Or your belly.
Taking one last deep breath before we allow it to settle into a natural state of ease.
Not trying to force it or to regulate it,
But just letting it be.
And with that,
We will begin our body scanning meditation.
Bringing our attention to the top of our head and our scalp.
Feeling whatever is happening in this area.
You might feel heat,
A throbbing vibration,
Some essence of a sensation,
Or you might just be thinking,
That's my head.
And hold this area for a few breaths.
Now bring your attention down to your forehead,
Your face,
Your jaw.
Allowing the jaw to relax,
The cheek muscles to relax,
The eyes to relax,
And holding our presence in these areas for a few breaths.
Then allow your focus to lower to the neck,
Letting the throat,
The sides of the neck,
And the back of the neck to relax,
To soften,
To be felt.
Noticing any sensations that arise on the skin or deeper within.
Rest in this place for a few breaths.
Now bringing your attention to the shoulders,
Noticing if you're holding them tight,
Any tension or strain.
Breathe into your shoulders and feel any parts that are tight.
Letting them,
With each breath,
Relax and be gentle.
Extend your awareness down through your arms,
Your biceps,
Your triceps,
The elbows,
The forearm,
The wrists,
Your palms and fingers.
Breathing in and breathing out,
Holding them in your awareness.
Next comes the chest,
Observing our rising and falling of each breath.
Noticing how lungs and belly expand and contract.
Dwelling on your chest for a few breaths.
Coming to the lower back,
Breathing in to the lower back,
Breathing out,
Moving up the spine,
Feeling the upper back,
A presence,
A warmth,
Being with the body that supports us.
Be here for a few breaths,
Moving the attention and awareness to your pelvis and your groin,
Your butt and your sit bones.
Breathing in,
Feel the presence in that area and breathing out,
Feel this area relax,
Resting in the presence of this area for a few breaths.
Pulling the attention and awareness down to the calves and the thighs and the knees,
Feel the knees relax.
With each breath out,
Feel the calves let go and the thighs not be so strained,
Sitting in the presence of our body for just a few breaths.
Then pulling our awareness down to our feet,
Our ankles,
Our toes,
Touching the part of our body that so often grounds us to this world,
Letting it relax and being present with it for just a moment.
Now expand that entire presence across your whole body,
Retouching all areas if you'd like,
Letting it relax and become soft,
Sinking into a state of calm awareness.
As we come to the end of our session,
I want you to take a moment to notice how you feel,
To check in with any parts of your body that might need another check on.
Opening your eyes,
Stretching out a little bit and feeling this present awareness in the exact way that you are experiencing it,
Just here and just now.
My name is Silas Day and I hoped this helped you connect with your body in a calming and radically present way.
Thank you.
