Hi and welcome to this grounding body scan meditation.
Before you begin,
Please find a comfortable supported position that might be sitting or resting on your back body.
Just choose which is most comfortable for you.
And as you're ready,
Let your eyes close or just soften your gaze.
And that just means not looking directly at one thing.
And in this moment,
Just land.
Take a moment to arrive.
Soften the muscles of the face.
Release the back teeth.
Soften your shoulders away from your ears.
Release any holding in the belly.
Softening and settling into your meditation.
And without changing a thing,
Allow all of your awareness to come to your breath.
And simply observe your breath as it breathes itself.
Without judgment,
Without comment,
Simply be the witness.
And gently begin to lengthen your inhales and exhales.
Invite the breath to flow in and out of the nose.
Creating no struggle around the breath.
Gradually invite your exhale to be a little longer than the inhale.
Have patience with each stage of breath.
And invite the breath.
Just keep flowing in those silky,
Steady ribbons.
Breathing in,
Breathing out.
Now allow your awareness to come to the right side of your body.
So sense and feel the right side of your body.
The whole right side.
And sense and feel the right cheek.
The right side of the jaw.
The right side of the throat.
Right shoulder.
Right arm.
Palm of the right hand.
The right side of the ribs.
Right hip.
Right thigh.
Knee.
Right calf.
Right ankle.
Top of the foot.
Soul of the right foot.
Breathe into the whole right side of your body.
Sense,
Observe,
Feel the whole right side of your body.
From the soul of the foot,
All the way up the side body to the right side of the head.
Keep breathing into the right side body.
Observing all sensation present.
Feeling sensation expand within and around right side body.
So engaged in right side body.
It's like there is no left side,
Just right side.
Now gently allow your awareness to shift and observe the left side of your body.
Observe and feel the left side of your body.
Left eyebrow.
Left cheek.
Left shoulder.
Left arm.
Left palm.
Left side of the ribs.
Left waist.
Hip.
Left thigh.
Left knee.
Ankle.
Top of the left foot.
Soul of the foot.
Feel the whole left side of your body and breathe into the whole left side of your body as though you were filling left side body with breath.
From the soul of the foot,
All the way up left side body to the top left side of the head.
Awareness fully engaged with left side body.
Feeling all sensation along left side body.
Observing the expansion of sensation within and around left side body as though there were no right.
And now shift and observe the whole body.
Sense and feel your whole body from the soles of your feet all the way up to the crown of the head.
Sense and feel the whole body left side,
Right side,
Front body,
Back body.
And take a few rounds of breath,
Filling the whole body with breath.
Every inhale,
Inviting you deeper into this moment.
Every exhale,
Releasing tension,
Holding anything you don't need.
Visualize and feel that whole body filled with fresh energy,
Fresh prana.
Gently begin to invite your awareness to start to take in some of the external world.
First,
Observe all the sound around you.
What's near,
What's far.
Observe the sensation of the air where it touches your skin.
The sensation where clothing touches your skin.
Observe and feel that heaviness of the body.
Quiet of the mind.
Now invite a full breath in through your nose and sigh it out through an open mouth.
And as you're ready,
Gently flutter the eyes open.
Thank you for joining me.
