Today's meditation will be a combination of a grounding as well as a body scan.
Today you can be seated or lying down.
Ensure that in either position your spine is neutral and as comfortable as possible.
Now,
With your eyes open or closed,
Whichever is most comfortable.
Feel into any body part that is in connection with the ground or the surface you're standing,
Resting,
Lying upon.
Notice the connection between your body and the earth.
Allow your body to relax further,
Sinking into the support of the earth.
Now,
Whether real or imagined,
Visualize the earth moving up slowly to support you more.
Feel the earth yielding to your relaxed body.
Now,
Bring attention to your toes.
You're not seeking to find any sensation in particular.
Perhaps there's no sensation or very little.
All you need to do is to focus on the fact that you do have toes.
Both the right and the left toes.
Again,
You may feel something or nothing at all.
Neither is better or worse.
Neither is right or wrong.
Stay with this awareness of your toes.
Allow this awareness to spread to your feet.
Your right and your left foot.
The inner arches,
The tops and the bottoms of each foot.
Allow the awareness to slowly move into your heels and your ankles.
Notice the shins,
The calves,
Your knees,
Both front and back.
Invite all sensations or none with equal attention and equal neutrality.
Allow these feelings space.
Be open to whatever arises,
Only observing,
Noticing,
Allowing your awareness to focus on them.
Now,
Let that awareness move into your thighs,
Your quads,
Your hamstrings,
Both front and back of your thighs.
Now,
That awareness drifts into your hips.
Explore the sensations of your pelvis,
The glutes,
The front and back and sides of your hips.
Allow the awareness of your hips in a 360 degree.
Allow the awareness to move into your belly.
Notice the movement that your breath takes in your belly.
Allow the awareness to drift into your lower back and become aware of your internal organs,
Your kidneys,
Your liver.
This awareness may be real or just a visualization.
Allow the awareness to move up,
In to your chest.
Can you feel your heart beating?
Can you hear your heart beating?
Allow your awareness to move from the front of your chest and to include the back of your chest as well,
Your whole rib cage.
From the chest,
Allow your awareness to drift to your shoulders,
Both left and right,
As well as the front and the back of your shoulders.
Follow this awareness down in to your upper arm,
In to your elbow,
In to your forearm,
And in to your wrist.
Now,
Notice the space in the palms of your hands.
In your mind's eye,
Bring awareness to your thumb and each of your fingers in turn.
Allow this awareness to drift to the back of your hands and slowly back through your forearm,
Elbow,
And upper arm.
Allow this awareness to move back in to your shoulders and in to your throat,
In to your whole neck.
The awareness moves up the back of your head and slowly moves through your jaw.
Allow your jaw to relax and to rest.
Notice your tongue in your mouth.
Allow your tongue to relax.
Let your awareness move up your head,
To your nose,
To your ears,
To your eyes.
Your awareness now drifts to the space behind your eyes and to your forehead.
Notice the sensation along the underside of the top of your head,
Where your scalp and your skull meet.
Now,
Bring your attention to your scalp,
To the very top of your head,
To your crown.
Feel an openness,
A spaciousness at this very tippy top of your head.
Now,
Allow all of the awareness,
Each part of your body,
To come together as an awareness of your body as a whole.
You are aware of your full body.
You are complete.
You are connected.
You are whole.
Now,
Remember your connection to the earth,
That first awareness you brought to where you are supported.
Allow your whole body to rest,
Feel supported.
Start to bring awareness to your environment and slowly begin to open your eyes or to focus your gaze if you have left your eyes open.
Remember the support and grounding of the earth.
Remember that you are always supported by the earth and all you need to do is remind yourself of that grounding.
Thank you so much for listening and stay kind.
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