Hello,
And welcome to a body scan meditation.
The invitation within this meditation is to begin to explore into your physical being,
Bringing your awareness,
Your consciousness to certain points within your physical self with the intention of finding the softness and potential release.
Allow your physical body to find its way into a space that feels steady and sweet.
You might find your way into a seat.
You might also consider lying on the earth,
Whether you are on your back,
Perhaps on your front body.
As you begin to land,
Allow yourself to do just that,
Land.
Allow your hands and arms to rest easy.
You might find that your palms naturally face skyward,
Open to receive.
You might find that your palms have instinctively placed themselves downward,
The ability to ground,
Anchor.
You might even find that your hands have placed themselves on your own body,
One more way to potentially ground yourself.
If you wish,
Allow your eyelids to blink closed if they're not already there,
And to feel the muscles around your eyes begin to soften,
Lengthen.
Allow your eyes to drop deep within their sockets,
And to allow this quality of softness to begin to move through your entire face.
Allow your forehead to smooth,
Your cheeks grow slack,
Jaw soft,
Back teeth part.
If you wish,
Allow your next few exhalations to be a sigh out your mouth.
Perhaps your sigh is a way to continue to physically soften jaw,
Back in and through your throat and vocal cords,
Even to feel the musculature connective tissue that surrounds to begin to release.
Perhaps there is a broadness that moves across your collarbones,
Or to create space between your shoulder blades.
You might also utilize this sigh as a way to set aside any thought,
Story,
Expectation limitation,
To allow yourself to be fully present,
Open to what is.
So your physical body is always in the present moment,
The sensations that you may feel are in the here and the now.
It is your mind that begins to spin,
And perhaps your mind has already taken any and all sensation from your physical realm and started to create a label.
Perhaps there is even a following judgment,
Story,
Memory.
So that many times your mind happens to wander,
Allow yourself to take pause,
Observe.
Sometimes there is a teaching in your thinking.
And then to skillfully navigate your way back into your physical being,
That which is present,
And you're gifted a very powerful tool that begins to draw these two entities together,
Your body to your mind,
Your mind back into your body,
And that is your breath.
For a moment to notice your breath,
Perhaps to sense the qualities or patterns,
Observe your location,
Perhaps even to sense your breath body in your physical body.
And with your awareness held within your physical being,
To allow your consciousness to begin to move through your physical being as you are guided,
To let yourself feel into each body part,
And then move on to the next one prompted,
To be open to the possibility of sensation or no sensation at all within each space.
Become aware of your face,
Forehead,
Space of your third eye center.
Notice your nose,
Eyes,
Cheeks.
Feel your chin,
Lips,
Jaw.
Sense your teeth,
Hard palate,
Soft palate,
Root of your tongue.
Bring awareness to the structures of your whole mouth,
Your whole mouth.
Feel your ears,
Back of your head,
Top of your head.
Become aware of the structures of your whole head,
Your whole head.
Sense your neck,
Throat center.
Notice your right upper arm,
Elbow,
Forearm,
Wrists.
Sense your right hand,
Right palm,
Right thumb.
Feel your right first finger,
Second finger,
Third finger,
Fourth finger.
Witness your entire right hand full of aliveness and its connection to your heart.
Sense your entire right arm and hand.
Bring awareness to your throat center.
Sense your left upper arm,
Elbow,
Forearm,
Wrists.
Sense your left hand,
Left palm,
Left thumb.
Feel your left first finger,
Second finger,
Third finger,
Fourth finger.
Witness your entire left hand pulsating with aliveness and its connection to your heart.
Sense your entire left arm and hand.
Bring awareness to your throat center.
Notice your chest,
Shoulder blades,
Space of your heart.
Sense your belly,
Navel,
Space of your sacral bone,
Pelvis,
Root of your spine.
Become aware of your right upper leg,
Knee,
Lower leg,
Ankle,
Top of your right foot,
Sole of your right foot.
Feel your right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Witness your entire right foot full of aliveness and its connection to the root of your spine.
Sense your entire right leg and foot.
Become aware of your left upper leg,
Knee,
Lower leg,
Ankle,
Top of your left foot,
Sole of your left foot.
Feel your left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Witness your entire left foot full of aliveness and its connection to the root of your spine.
Sense your entire left leg and foot.
Bring awareness to the root of your spine.
Feel the space of your sacral bone,
Navel center,
Heart space,
Throat space.
Sense the space of your third eye center,
The crown of your head.
Witness your whole body,
Your whole body,
Your whole body.
Be aware of your intrinsic wholeness,
Full of vibrancy and aliveness.
Settling in to this restful awareness,
Your intrinsic wholeness of vibrancy and aliveness.
Begin to now sense your breath,
This thread of life and light,
To sense your breath in your physical being.
If you wish,
Allow your next few exhalations to be a sigh out your mouth.
Release the stale,
The stagnant breath,
Perhaps thought,
Feeling or emotion.
And in your own time,
Begin to invite movement into your physical being,
A wiggle of toes or fingers,
A rock of your hips or head.
And if it serves to gather yourself within your heart space,
To gather your hands within your heart space,
And whether you do take on the Anjali mudra,
The prayer mudra,
Perhaps you stack your hands.
Sense your breath move in and move out.
Perhaps even coupled with the beat of your heart attuning to the space within that is your aliveness,
Your vitality,
The seat of your essence,
The space within that is infinite,
Immortal,
And whole.
Take one last breath in.
And if you wish,
Exhale,
Let go with a sigh.
Hari Om Shanti,
Shanti,
Shanti,
Peace,
Peace,
Eternal peace.
Namaste.
Jai Bhagwan.
