Welcome to a body scan practice for grounding and releasing.
I would like for you to start this meditation with finding a place of your choice that feels right for you.
It could be on the floor,
In a chair,
On the sofa,
Or even in your bed.
The most important thing is that you feel safe and can relax.
You can either do this meditation sitting up or lying down.
Both is equally good and it's only a matter of what feels right for you within your body today.
If you tend to get a bit cold during meditations,
Please bring a soft blanket or a rug or maybe a cozy sweater.
This is a time to be soft,
Gentle,
And loving towards your body and not a time for freezing.
If you want to light a candle or use any props,
It is welcome but not needed.
You can come just as you are and this will be more than enough.
Once you've settled in,
Please start with taking a deep breath in through your nose and out through your mouth.
And again,
In through your nose and out through your mouth.
Now just let your breath be as it is without trying to force it or control it.
Just notice the rise and fall of your stomach and your chest without any judgment.
Draw your attention to your head.
How does it feel in this exact moment?
Is it tight or tense?
Maybe you feel a pressure or aching.
If so,
Just notice the sensation without any attachment.
From the top of your head,
Feel how your muscles are starting to relax.
Feel how a warm sensation of relaxation is slowly spreading down towards your forehead,
Your eyes,
Your cheek,
And all the way down to your jaw.
And as your jaws start to relax,
Feel how your tongue is softening and your lips part just slightly.
If your thoughts start to wander,
That is okay.
Simply guide them back to the present moment and the sensations within your body.
Feel how the back of your head is softening and how your throat is relaxing.
Let this feeling now trickle down towards your chest.
Feel how your chest is getting softer and lighter,
Like more air can enter your lungs.
And as more air can enter your lungs,
Feel how your arms are relaxing from your shoulders down to your elbows,
Your wrists,
And all the way out through your hands and fingers.
Like you're letting go of something heavy,
Feel how the grips of your hands are loosening.
Start to notice your diaphragm and your stomach.
Without any judgment to your breath,
Just feel how the air is slowly moving your stomach.
Feel how you,
With every exhalation of air,
Are getting more and more relaxed.
Shift your focus now towards your upper back.
How does your upper back feel?
Are you feeling any holding or gripping?
If so,
Imagine that everything you're holding onto is breathing out through every breath you take.
From your upper back,
Let the relaxation spread down through your mid-back,
Your lower back,
And all the way down to your hips.
Feel how your hips are softening,
How your glutes and pelvis are relaxing.
From here,
This resting sensation is wandering down through your thighs,
The back of your thighs,
Your knee,
Through your chin,
And your calf,
All the way down through your ankles and your feet.
Feel how every knuckle in your toes are relaxing,
How the soles of your feet are softening.
Feel how your entire body is relaxing,
Like you're surrendering to the stillness of the moment.
And in this stillness,
You're releasing all of your worries and your aching,
All of your hurt and your sorrow.
Like they have served their purpose and you are ready to move on,
All the heaviness that you have ever carried is now released through your next breath.
Take a deep breath in through your nose and release through your mouth.
