Welcome.
Good morning,
Afternoon,
Evening,
Whatever time of day it is there for you.
Today's practice will be a body scan meditation.
So I'm going to participate in this in a seat.
If sitting comfortably doesn't feel right for you right now,
You can go ahead and lie down on the floor.
Maybe just bend your knees,
Slide something underneath them so that you feel really comfy.
But take your time to set up.
And then when you feel ready,
We're going to go ahead and connect by closing the eyes first.
And if that feels too much too soon,
Just gradually drift the eyes slowly,
Slowly,
Slowly closed.
And settling on first,
Perhaps the rhythm of your breath to help you feel grounded.
Watching the rhythmic wave of the inhale and the release of the exhale.
And as we move through the body,
The invitation is that you can shine a light of awareness onto this space.
And to illuminate any sensation that you're feeling.
Without judgment,
Without criticism,
With friendliness and compassion,
We witness ourselves exactly as we are.
So let's consciously take a breath down into the nose,
To the lower lobes of the lungs.
And exhale,
Empty out completely.
Allow the breath to be natural.
Let the mind descend down into the feet.
Scanning the toes.
Tops of the feet.
Soles of the feet.
And the ankle bones.
Radiating awareness up the line of your lower leg.
Landing in the knee,
Front and back.
And tracing awareness from the knee along the thigh bone.
And the flesh around the bone,
The thigh,
The hamstrings.
And scanning where the thigh meets the pelvis,
The hip socket.
Acknowledging any sensation.
And what can you sense at the hip bones,
Tailbone,
Pubic bone,
And the whole pelvic bulb.
And tracing up along the spine,
Starting at the low back.
Supporting the abdomen,
The diaphragm,
Just allow it to go freely,
Yeah.
Breathing in and out,
Soft belly.
Illuminating the rest of your spine,
The mid back.
The rib cage,
The full circumference,
The front,
The back,
The two sides.
And the back door of your heart.
And what sensation lies at the tips of the shoulders.
Spreading awareness down the line of your arms to the elbows.
To the forearms,
To the fingers.
Crown of your head.
Just recognising what feelings you have,
Or sensations rather,
In the forehead.
Maybe inviting softness through the eyes.
And being down through the front of the chest.
And right at the heart,
The centre of you.
Perhaps witnessing a new dynamism through the whole being.
And as you scan through all the corners and the crevices.
And you're welcome to stay here and bask in this sensation.
Or if you're ready to move on with your day,
Meet me with your palms in prayer.
If that doesn't resonate with you,
One hand on top of the other at heart.
We'll take a full breath in.
And a full breath out.
And thank you for practising with me.
I'll see you soon.
