Hello,
This is your body scan meditation.
Just find a space where you can feel your body from top to bottom,
Vertically,
The width of it and the depth of it.
Whatever feels more comfortable for you.
This could be sitting,
It could be standing or lying down.
Whatever feels good for your body.
Close your eyes or have a soft gaze.
Whatever helps you feel more present in your body.
Take a deep inhale and a deep exhale with me.
Inhale through the nose and outside the mouth two more times.
Now just bring your attention to the top of your head.
Notice whatever you're feeling in that area or in other areas of your body.
There's no judgment here.
We're just noticing ourselves within our vessel.
Now shift your attention from the top of your head down to your ears.
Concentrate on your left ear.
Notice anything there and move to your right ear.
Now we'll travel to the front of our face,
Shifting our focus to our eyes.
Are they tired,
Alert,
Relaxed?
Now moving down to our nose.
Do we feel any tingles there or in other parts of our bodies?
Down to your mouth and your jaw.
If there's any tightness,
Do a gentle yawn to release that.
Now shift your attention down to your neck area.
Stretch it out if you feel any tightness,
Whether it's left to right or doing a circle.
Breathe into it,
Giving it space.
And move down to your shoulders,
Doing a shoulder roll if that feels good for you.
Just listen to your body.
Notice where it's tight or loose or numb.
No judgment.
Just feeling the vessel that you were given.
Move your attention from your shoulders to your chest.
Maybe place your hand over your heart and do some gentle breaths in and out,
Feeling your chest rise and lower.
Feeling that space,
Feel the width of your body.
Maybe sway left and right to feel a little more.
And then move your attention down to your belly.
You could place your other hand on your belly area while the initial hand is still on your chest if you'd like.
Still feeling your inhale and exhale,
Feeling that whole area and exhaling from that whole area.
And when you do this,
Inhale acceptance and exhale any dislike,
Any judgment that you have.
And you could shift your attention to your hands.
Feel free to roll out your wrists if that feels good for you.
Just feel the range of motion there.
Stretch out your fingers.
Thank them for the things that they do for you on a daily basis,
Helping you live your life with more ease.
Feeling that gratitude,
Shift your attention down to your hips,
The part of your body that connects your upper and lower part.
Providing that connection,
That bridge,
Another space that we may take for granted at times.
Breathe into it,
Allowing the breath to travel to this area.
Just notice in this area that there might be a little discomfort.
There might be a little shame that shows up within this region and that's okay if that happens.
If you feel any discomfort,
Feel free to shift your attention elsewhere.
We'll move down your thighs.
Feeling any tingles there,
Any looseness,
Any resistance.
We'll move down to your knees.
If any of these parts of your body are not accessible to you,
Feel free to shift your attention away to your breath or to another part of your body,
Whatever feels good for you.
We'll travel your attention down the rest of your legs to your ankles.
Feel free to roll those out if that feels good for you.
Feeling that range of motion,
Any limitations,
Noticing if you hear any cracks or feel any flexibility.
Move your attention to the top of your feet and to your toes,
Wiggling them,
Noticing their size,
But also noticing their strength.
Then finally,
Move to the soles of your feet.
Imagine yourself grounding your feet into the earth.
That might be the soil.
That might be sand.
It might be grass.
Any place that feels nourishing for your soul being connected to the earth.
Feeling so connected that you cannot separate yourself from the earth.
You are the earth.
Feel that strength and that connection going down to the core of the earth,
All the way down through the soil or the sand,
Down to the depths of the center of mother earth.
Feeling that connection with your whole body from your head all the way down.
Take a deep breath in.
Inhale that connection and exhale.
Any worries,
Knowing that you are always connected.
You can always access this grounding and always access this connection and relationship with the earth.
It has always been there and it will always be there.
Take two more deep breaths in through your nose and out through your mouth.
Feeling connection and exhaling disconnection.
Whenever you're ready,
Open your eyes or lift your gaze.
Thank you.
