Welcome to the basic body scanning and grounding meditation.
Please take a few moments to find a quiet and safe place to sit,
And to get anything that you need to feel completely comfortable and at ease,
And like you can relax for the next few moments and minutes.
In a moment we're going to get started,
Allowing your body to shift into any position or posturing it needs for you to feel most relaxed,
Comfortable,
And available.
Begin by taking a breath in as you turn your awareness inward,
Allowing the light of your awareness to begin to make gentle contact with your inner landscape and world,
Noticing what shifts in your experience as you begin to slow down the pace of your body,
Energy,
And being,
Allowing yourself to follow the rhythmic inhale and exhale of your breath without doing anything to fix or change or shift your experience in any way,
But creating an invitation to welcome everything that's present,
Allowing yourself a moment to really tune into the pace that your body and your being is moving on right now,
Noticing if it's moving fast,
Somewhere in between,
Or at a slower pace,
And noticing what happens with the invitation to actually slow down and attune to the exact pace that feels most nourishing for you.
What is the exact pace in this moment that I need in order to stay connected and grounded?
What may need to shift in my experience in this moment in order for me to reestablish connection to myself?
And as you continue to sit here,
Following the gentle in and out of your breath,
Allowing your awareness to travel to your right foot,
Feeling the weight of where your right foot is making contact with the ground and earth,
And on your next inhale,
Allowing yourself to gently pick up your right foot at the pace that feels good for you,
Pointing your right foot,
And then slowly,
At that exact pace that feels good for you,
Placing it back down.
And on your next inhale,
Once again,
Gently picking up your right foot off the floor,
Pointing it,
And then gently and slowly,
At that exact pace that feels good for you,
Placing it back down.
And once more,
At the exact pace that feels good for you,
Picking up your right foot,
Pointing it,
And placing it back down,
Really giving yourself a moment to orient towards what it feels like to have your right foot making contact with the ground and the exact place where the palm of your foot meets the ground.
And on your next inhale,
Allowing your awareness to travel to your left foot,
Feeling the exact place where your foot is making contact with the earth and ground,
And the weight of it pressing into the floor,
And at the exact pace that feels good for you,
Slowly picking up your left foot,
Pointing it,
And then placing it back on the ground.
And on your next inhale,
Slowly picking up your left foot,
Moving at your exact right perfect pace,
Pointing it,
And placing it back down.
And then once more,
At your very own pace that feels best for you,
Slowly picking up your left foot,
And placing it gently back on the ground,
Feeling the exact places where your foot is making contact with the earth and ground,
And the weight of your foot,
And the contact that it's making,
Feeling the gravitational pull and the actual weight and rooting quality of your body as you surrender into fuller and deeper connection with your present moment experience,
And allowing yourself to rest,
Really allowing yourself to expand into the awareness of the pace that your body and being is moving at,
And what may have shifted in your experience in the slowing down and the honoring of your exact pace and truth.
