In this meditation,
I'm guiding you through a body scan to bring your awareness into your body,
Into your feeling body and out of your head.
So find a comfortable seat,
Sit upright,
Make sure that your feet are on the floor,
Firmly that your spine is tall.
From here,
Bring your awareness to your breath,
Noticing how the breath is breathing you.
There's nothing you need to do.
Notice the rise and fall movement.
You might notice it in your belly or in your chest.
Wherever you feel it is perfect.
There is no right or wrong.
With this awareness on your breath,
Notice too what's present in your body.
Feel your seat firmly connected to the chair that you might be sitting on.
Feel your feet on the floor.
Feel maybe the clothes on your skin,
The hair on your neck.
Just bringing your awareness into your body.
Now we are going to move through your body,
Noticing if there's any tension or any stuck energy,
Any pain in any part of the body.
And as I'm guiding you through the different parts of your body,
Just see if there's tension.
If you notice some tension,
I'm inviting you to release it.
You can release it by breathing into it.
So sending your breath into the direction of that tension or simply by moving that part of your body and allowing the tension to seize in that way.
So starting at your feet,
Bring your awareness to your feet.
Notice your feet on the floor and see if there's any tension.
Are your feet pressing into the floor or are they just resting on the floor?
From your feet moving into your ankles,
Your chins,
Up into your knees,
Bringing awareness into your thighs and your hips.
Just noticing what's present,
Noticing if there's any tension.
And again,
If you notice any tension,
Just breathe into it.
Send your breath there.
From your hips,
Continuing to move up your body,
Moving up your lower back,
Middle back,
Upper back,
Noticing if there's any tension,
Maybe bringing some movement into your body,
Moving your spine.
And then moving up the front side of your body,
So your belly,
So the plexus,
Rib cage,
Your chest,
Noticing if there's any tension.
From here,
Bring your awareness into your shoulders.
Maybe you roll your shoulders slightly back.
See if there's any tension in your shoulders and if so,
Just send your breath there.
From your shoulders moving down your arms,
Your upper arms,
Elbows,
Lower part of your arms into your hands,
Into each of your fingers,
Bringing awareness to what's present.
Maybe in your fingers,
Maybe you want to move them a little bit to release any tension.
You could even shake your hands out if that is helpful and allows you to release.
From your fingers moving up all the way back to your shoulders and your neck,
We tend to hold a lot of tension in our neck,
So pay close attention here.
Maybe move your neck from side to side and just see if there's any tension and if so,
Just release,
Just let it go.
From your neck moving into your jaw,
Maybe flutter your lips a little bit,
Open your lips slightly.
Moving up to your nose,
Your eyes,
Your cheekbones,
Your forehead.
Again,
Inviting any movement if that feels good in your body.
Then lastly,
Bring your awareness to your scalp area.
Again,
If there's any tension,
Just breathe into it.
Now that you've taken an inventory of what's present in your body,
See if there's any messages that want to come through,
Anything that a particular part of your body,
Or maybe you weren't able to fully release the tension just yet,
Wants you to know.
There's anything that intuitively just coming to you in this moment.
Once you have taken that into account,
Once you have noticed there are any messages,
I'm inviting you to bring your awareness to the crown of your head,
Your crown chakra.
From here,
I want you to imagine a beautiful golden light coming into your body,
Washing all the way from the crown of your head down to your feet,
Cleansing you of any tension that might still be there,
Anything that no longer serves you.
Also providing you with some protection,
Some protection against anything that is coming to you from the outside that you don't want to let into your system,
Any boundaries that you might want to set.
You can always come to this golden light as an energetic protection of your body,
Your energetic field from the outside.
Which doesn't mean that you're not letting in the love and the joy and the sadness.
It's not protecting you from life or the human experience,
But it's protecting you from taking on other people's energies so that you can stay firmly centered in yourself.
Once that golden light has completed its path all the way down to your feet,
You've wrapped yourself in this golden light,
You can slowly in your own time bring your awareness to any noises that you might hear in the space that you're in.
Maybe you're close to nature,
So you might hear the birds or some raindrops,
Wind.
Maybe you hear some cars on the street,
Whatever it is.
Use those sounds to come back into the space that you're in.
And then whenever you're ready,
You can open your eyes and come back to this now moment.
Centered,
Released,
Relaxed,
So you can move on with your day with a new energy.
Much love.
