Alright,
So this is a somatic meditation.
We're gonna get aware of our body and when we do this we take the opportunity to get out of our head,
Out of our thoughts,
Out of our stories and into the present moment.
What's happening in the body,
What's happening right now.
So this will be a body scan and get in a comfortable seat.
You can be sitting cross-legged,
You could be sitting in a chair,
You'd be laying on your back.
Get comfortable and alert.
You can close your eyes or you can just lower your gaze and start to bring your attention down to your feet.
Your right foot and your left foot.
We're taking a spotlight and pointing it at those two feet.
Feel the arch of your foot.
Feel and see your toes,
Your heel and start to move up your leg.
Go into the ankles,
Shining that light on your ankles,
Looking at all the little bones,
The ligaments.
Coming up your shins,
The calf muscles,
Looking at all the muscles,
The tissue,
The bones up to the knees.
Put that spotlight on the top of your knees and on the back of your knees and keep bringing that light up your thighs,
Your hamstrings,
Into the pelvic area.
All the bones and big muscles in your butt.
Bring that light to your lower belly and your lower back and right behind the belly button and shine the light everywhere from your belly button and the skin on your the front of your body to all the way back on your spine and your lower back and everything in between.
See it,
Feel it,
The organs,
The muscles,
The tissues.
Bring it all into that light and slowly start to come up.
Same thing in the chest and the ribcage.
See your lungs,
See and feel your heartbeat.
See your spine and keep bringing that light up into the throat and into your shoulders.
Now let that spotlight fall down your arms,
Noticing the biceps and the triceps,
The elbow joint,
Down through your forearms,
Past your wrists,
Your hands,
All the way to the fingertip.
Both arms are just lit up with this light.
Bring that light back to the throat and the back of the neck and keep coming up into the face and all the different face muscles and bones.
Shine it on your jaw,
Your mouth,
Your tongue,
Underneath your eyes.
It's just creeping up to the side of your eyes,
Your forehead and the lights coming up the back of your neck also to your lower skull,
Sweeping around from the front and the back up to the crown of your head.
And with that spotlight on the crown of your head,
We're going to let it fall over your whole body.
Bring the light into your whole body from your toes up to your head and everything in between.
And we're being with this body right now that gets us through our days,
Moves us along,
Works really,
Really hard.
And it's not often that we pay attention to it or we slow down to appreciate all the hard work that it does,
The heart that beats and doesn't stop.
All the digestion that's always happening in our lower belly,
Our lungs inhaling and exhaling,
The blood flowing through all of our veins,
Bringing oxygen and life into each part of our body.
Now you can continue sitting here,
Checking in with different parts of the body and when you're ready just start moving the body gently,
Slowly,
Fingers and toes.
Bring your chin to your chest and start coming back to the space around you as you open your eyes.
