Welcome to this guided meditation.
Let's do a deep body scan so you can rest into wholeness.
Begin by laying down comfortably on your back.
Let your legs fall naturally open.
Allow your arms to rest at your sides,
Palms facing up.
Take a deep,
Slow breath in through your nose and exhale softly.
Feel the weight of your body being held completely by the earth beneath you.
There is nothing to do,
Nowhere to go.
Your only task is to rest.
Let yourself arrive fully here,
Now.
Picture your whole body in its position,
Resting where it is.
And picture,
Too,
The space around you.
Allow your attention to move through the body.
Simply notice each part as I name it.
You don't need to move,
Only feel.
Let's start with your right side.
Bring your awareness to your right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Middle finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Elbow,
Upper arm,
Shoulder,
Right side of the chest,
Right waist,
Right hip,
Thigh,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Big toe,
Big toe,
Big toe,
Second toe,
Third,
Fourth,
Fifth toe.
Your whole right side.
Now,
Bring your awareness to your left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Middle finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Elbow,
Upper arm,
Shoulder,
Left side of the chest,
Waist,
Hip,
Thigh,
Calf,
Heel,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Big toe,
Big toe,
Big toe,
Second toe,
Third,
Fourth,
Fifth toe.
Your whole left side.
Now,
Let's feel the back of the body,
Feel both heels,
Calves,
Thighs,
Hips sinking into the support beneath you,
Lower back,
Middle back,
Upper back,
Shoulder blades,
The back of your neck,
The back of your head,
The whole back of your body.
Now let's feel the front part of the body.
Sense your forehead,
Eyes,
Cheeks,
Nose,
Lips,
The space between your eyebrows,
Throat,
Collarbones,
Chest rising and falling with your breath,
Your belly and the gentle rhythm of your breath moving through your whole body.
Your awareness now rests through the whole body,
From crown to toes,
One unified field of sensation.
Bring your focus to the breath,
Feel it moving naturally,
Effortless,
Soft.
Notice where it lands in the body.
With each exhale,
Let go a little more,
Feel yourself melting into the ground as if gravity was drawing out all tension,
All effort,
All resistance.
You are being held,
You can trust the ground.
Now,
Gently,
Let's evoke sensations,
Not by thinking,
But by feeling.
Imagine warmth spreading through your body,
Perhaps sunlight on your skin.
Now imagine coolness,
The fresh air of morning on your face.
Feel lightness as if your body was weightless,
Floating.
Now heaviness,
Every cell sinking,
Resting deeply.
These sensations can coexist,
Reminding you of the vast range of your being.
Now,
Bring your awareness to the space within your body,
The still,
Luminous presence that holds every sensation.
Sense the quiet pulse of life flowing through you,
Your heartbeat,
Your breath,
Your energy softly vibrating.
Stay with this awareness,
No effort,
Only being.
Let your awareness rest in your heart,
Where breath and presence meet.
Begin to draw your awareness back towards your physical surroundings.
Feel the contact points of your body with the ground,
The gentle movement of your breath,
The air touching your skin.
Start to move your fingers and toes slowly,
Stretch your arms overhead if it feels good.
Take a deep breath in and exhale completely.
Take a moment to acknowledge your inner stillness,
The wholeness that has always been here.
Whisper softly,
I am whole,
I am home,
I am enough.
Carry this spaciousness with you as you return to your day.
Thank you for meditating with me.
