Hello friend,
Thank you for being here with me today.
Thank you for showing up for yourself.
Today's meditation is going to be a nice relaxing body scan meditation.
It's going to help you feel into your body,
Become aware of what's going on there,
And experience some relaxation.
As always,
Just honoring what you're feeling today.
Just being kind and gentle with where you're at,
Stopping the meditation,
Opening your eyes,
Or making any adjustments as you need to feel safe here in this moment with me.
I invite you to begin by finding a position that feels supportive for you today,
That feels comfortable,
And will allow you to let go.
I want you to just look around your space,
Taking a moment to orient yourself.
Just looking to the left,
Looking to the right,
Just noticing details about the space.
It'll create some safety within your nervous system before we begin to relax.
When you feel ready,
I invite you to soften your gaze and close your eyes.
Just coming into your body gently through your senses,
Noticing what you can feel.
The earth below you here to support you as you begin to relax.
Clothing on your skin,
Your breath as it enters and leaves your body.
Noticing what you can hear.
My voice,
Any ambient noises in the space around you,
A steady beating of your heart within your chest.
I want you to just begin noticing your breath,
Not changing or trying to control it,
Just noticing the quality,
Noticing the movement of your chest and abdomen as you inhale and exhale,
And inviting your body to let go of a little bit of tension,
Feeling heavy and settling as you exhale.
If it feels safe to do so,
Just lengthening your breath ever so slightly.
Just invite you to notice sensation in your toes,
Your heels,
And your ankles.
Just feeling into this space,
Not judging or changing anything.
Noticing your lower leg and shins,
Allowing your breath to enter those spaces.
Noticing your knees,
Backs of your thighs,
Fronts of your thighs.
Noticing if there's any areas of tension,
Any areas of ease.
Feeling your hips,
Pelvis,
Inviting them to sink and soften onto the surface that you're resting on.
Feeling into your low back,
Your abdomen as it moves with each breath you take.
Feeling your upper back and your chest,
Seeing if there's a little bit more space for each breath you take.
Noticing your shoulders,
Your upper arms,
Inviting them to just let go.
Feeling your forearms,
Your wrists,
The palms of your hands,
Each individual finger and your thumbs be at ease.
Feeling the back of your neck,
Across the top of your shoulders,
The front of your neck.
Breathing into these spaces,
Inviting a little softening,
Allowing the tension to leave your body.
Feeling your scalp,
Your ears,
Your forehead,
Muscles around your eyes.
Noticing your cheeks and your jaw,
Allowing it to soften ever so slightly.
And as you feel into your body,
Just allowing your breath to flow with ease.
Inhale,
Exhale,
Knowing it's safe to just let go.
When you're ready,
I invite you to just begin noticing your breath again,
Feeling the sensations as it enters your body,
As your chest rises,
Your abdomen expands,
And it leaves your body,
And your body softens.
And just beginning to tap into your other senses,
Feeling the ground beneath you once again,
Noticing the sound of my voice.
And when you're ready,
Just taking that noticing of your body into the space around you,
Noticing what you hear,
What you can feel outside of your body.
When you're ready,
Just slowly opening your eyes and looking at the space around you once again.
Looking to the left,
Looking to the right,
Reorienting your nervous system to the space outside of your body.
I invite you to take one deep breath with me and exhaling with a sigh.
I invite you to remember that showing up today was a beautiful gift of love to yourself.
Coming into your body and being in this moment is a gift.
And I'll just remind you that you are safe,
You are enough,
And you are loved.
Thank you.
