I'm Shania Gordon and I am so glad you're here.
I'm a mindfulness meditation teacher and this session is a body scan meditation.
But before we begin,
I would love to acknowledge a few things.
The practices I share are rooted in ancient mindfulness traditions.
They originated in South and Southeast Asia and I offer them here in a trauma-informed secular way.
I also just want to remind you that this space is yours.
There's nothing you need to get right.
There's nothing you need to push through.
You are in full control of your experience.
My guidance is just an invitation.
Your body and your spirit get the final say.
And now to begin,
I invite you to find a comfortable position lying on your back with your arms resting by your sides and your legs slightly apart.
If it feels safe and comfortable for you,
You can close your eyes or soften your gaze,
Allowing yourself to fully relax into the support of the earth beneath you.
Now,
The purpose and intention of this practice is to slowly allow the body to come into a state of deep rest.
We can go ahead and set an intention to bring awareness to each part of your body with curiosity and compassion,
With trust that this practice will guide you into a deeper sense of relaxation and presence in the here and the now.
Let's begin with our breath,
Taking a deep sigh and letting your breath go slowly on that exhale.
As we work with our breath,
We begin this process of unwinding and unfolding into the present moment.
Please bring awareness to your right foot.
Notice the sensations in your toes,
The sole of your foot,
And the top of your foot.
Maybe feel any points of tension or discomfort and with each breath,
Allow them to soften and release.
Continuing to scan up your right leg,
Noticing the sensations in your ankle,
Calf,
Your knee.
Maybe feel the weight of your legs sinking into the earth beneath you,
Supported and grounded.
Now please shift your attention to your pelvis and hips.
Notice any sensations of heaviness or maybe lightness in this area.
Allow your hips to relax and soften,
Releasing any tension or tightness.
Now bring awareness to your lower back,
Feeling the gentle rise and fall of your breath.
Notice any sensations in your abdomen and chest as you continue to breathe deeply and fully.
Now please shift your awareness to your left foot,
Repeating the process of noticing sensations and allowing them to soften and release.
Scan up your left leg,
Bringing awareness to each part of the leg,
The foot,
Ankle,
Calf.
I now invite you to bring attention to your right hand.
Notice the sensations in your fingers,
Your palm,
And the back of the hand.
Feel any tension melting away with each breath.
Continue to scan up your right arm,
Feeling the sensations in your wrist,
Forearm,
The elbow,
Upper arm,
And shoulder.
Allow your arm to feel heavy and relaxed,
Supported by the earth beneath you.
Now please shift your attention to your neck,
Feeling the gentle curve of the cervical spine.
Notice any areas of tightness or tension.
And with each breath,
Invite them to soften and release.
Finally,
Bring your awareness to your face.
Notice any tension in your jaw,
Your cheeks,
The space in between your eyes and your forehead.
Maybe you can allow your facial muscles to relax completely.
Feeling a sense of ease and tranquility wash over you.
Take a moment to bring your awareness to your entire body as a whole.
Notice how it feels to be fully present and embodied in this moment.
Feel the support of the earth beneath you and the gentle rhythm of your breath flowing in and out.
Slowly begin to bring your awareness back to your physical surroundings.
Wiggle your fingers and toes,
Stretch your limbs,
And ever so gently take your time as you transition back to a seated position.
Extend gratitude to yourself for taking the time out for self-care and to be present with your body.
I am honored and grateful to have been your guide.
I am grateful for the path,
The practice,
And most of all,
You,
The community.
And until next time.
