Welcome to this short grounding body scan.
For this meditation we can sit upright or lie down and whether you're seated or lying down just look to ensure that the spine is neutral and long.
With your eyes open or closed begin by feeling into any body parts that are touching the ground.
Notice that connection between your body and the earth and allow your body to rest further down,
Down toward the earth.
And equally feel into a sensation,
Real or imagined,
Of the earth rising up to meet you.
The earth meeting your relaxing downward energy with a lift.
And then notice your toes,
Not necessarily seeking sensation but a simple awareness and noticing,
Witnessing the toes,
Both right and left side body.
You may feel something or nothing at all but stay with awareness of toes and then awareness of the feet,
Right and left foot,
The inner arches,
The tops and bottoms,
Awareness of ankles and heels.
Notice the shins,
The calves,
The knees and the back of the knees.
Inviting in all sensation or none with equality,
Treating all that arises equally,
Spaciously,
Open to whatever arises,
Just noticing.
Notice the thighs,
Notice the hamstrings,
Front and back side of the upper legs,
Notice the hips,
Exploring sensation in the pelvis,
The glutes,
The front,
Back and sides,
All 360 degrees of the hips.
Draw awareness up to the belly,
Aware of belly movement as you breathe,
Aware of the low back and aware of the kidneys,
Whether or not this awareness of internal organs is real or imagined.
And then notice the chest,
Can you feel or hear your own heart beating,
Not only through the front of the chest but the back,
From the chest,
Aware of the shoulders,
The sense of ease in the shoulders as you explore,
Right and left,
Front and back,
Follow the felt energy of the shoulders down into the arms,
Upper arms,
Elbows,
The front and the back,
Forearms,
Notice the space in the palms of the hands,
With your mind's eye feel the thumbs and each of the fingers,
Notice the back side of the hands,
Now let the awareness arrive at the throat,
The neck,
The very back of your head,
The chin,
Relax and release your jaw,
Become aware,
Notice the tongue in the inside of the mouth,
Aware of your ears,
Your nose,
Your eyes,
Aware of ease in your forehead and the space between your eyes,
Notice the sensation along the underside of the top of your head and then the outside too,
Awareness at the crown of your head and feel a sense of open spaciousness at the very top of your head and then rest in the sensation of the whole body,
Aware of the whole body,
Complete,
Connected,
Whole,
Remembering again this connection between this body and the earth and in your own time,
Whenever you feel ready,
Slowly and gently open the eyes,
Perhaps scan your environment,
Picking out some familiar items,
Reorienting yourself with your space,
Maybe bringing some gentle movement back into the body,
Wishing you a peaceful and enjoyable day,
Again reminding you of that connection between your body and the earth,
Reminding you of the grounded awareness that can come from slowing down and paying attention.
