A Full Body Meditation

This meditation invites you into deep rest by gently guiding awareness through the entire body. You’ll be encouraged to soften areas of tension, reconnect with your breath, and notice the subtle sensations that live within you. As attention moves from head to toe, the practice helps calm the nervous system and create space for grounding and ease. No experience is needed—just a willingness to pause, breathe, and return to yourself.

Transcript

Hello and welcome to today's meditation. Today's meditation will be a full body meditation. Whenever you are ready finding yourself in any shape that speaks rest to you here today. Maybe that's a seated position. Maybe you are on your back, In a bed, In a chair, Maybe in your car. Starting to simply welcome this open state of awareness. Starting to notice whatever sensations naturally arise and manifest physically here within your body. Maybe it's a slight sound. Allow yourself to honor and allow it to pass. Maybe a slight breeze across the skin. Honor it and allow it to pass. Maybe there's a little tickle. Maybe there is a little itch. Again, No need to fixate the awareness on any set sensation, But perhaps can you allow all these sensations to exist just like passing clouds. Honor and allow it to pass and as you continuously draw these senses just a little bit more inwards, You maybe just to notice sensations here upon skin level. Again, Maybe a tickle, An itch, Maybe a slight sweat across the brow, A little breeze. Allow it all to be. When inviting presence into the body it's typical to start at the eyes. Can you draw an awareness to your eyes? Maybe soften the eyes or close the eyes completely, Whatever feels safe. Can you soften the muscles around your eyelids? Soften the brow? Maybe sense a smile spreading with the eyes. And then from your eyes to all the muscles within your face. You allow all these muscles permission to soften and melt an awareness. Just like softened honey. Soften your jaw. Drop your tongue from the roof of your mouth. Maybe can you notice the gap in between your teeth? And from the muscles in the face to the jaw to the shoulders and the neck. And you allow all the tension, The tightness existing here to softly melt away. The shoulders down to the arms, Your elbows, Your forearms, Your wrist. From the center of your palm to all five fingers. Can you allow all your fingers to feel heavy? Allow your arms to feel heavy. And allow any muscular engagement in this part of your body permission to gently and softly subside. From all five fingers to the center of the palms to your wrist, Your forearms, The elbows, The shoulders. All the way down to chest base, Heart center. The strongest part of your body. Can you allow this part of your body permission to soften, Relax, And release all effort? Maybe notice the inhales that move through your chest base. Allow each exhale to bring your chest deeper into presence and stillness. From your chest to the muscles around your ribcages. Can you soften all those detailed muscles? From the muscles around the ribcages to your stomach, Your core, Your body's innate wisdom, Intuition. Can you allow this part of your body permission to relax and soften and release all effort? From the stomach, The core, Down to your pelvic floor, Your sit bones. Allow your sit bones to melt and root into the earth or the chair below you. Sending that awareness down to your thighs. Allow your thighs to soften and melt just like butter. From your thighs to your knees, Allow your knees to feel heavy. From the knees to your shins, Your calves, Allow all the tension and tightness here to gently subside and release. Allow all the tension in your ankles to release, To soften. As you start to feel the soles of the feet from the inside out, Allowing your feet to melt just a little bit deeper. From your feet to the whole body, Can you start to feel the whole body from the inside out? Maintaining this melting awareness, This collective awareness. Observing this state of stillness in which you have crafted and allowed within. You maybe allow yourself to melt just a little bit deeper into the earth below you. Sensing the weight of the gravity as the gravity gently, Softly drapes across your body. It's like a weighted blanket. A few more moments here. Invitation to stay here as long as you want or need or desire. Whenever if you're ready to leave this state of a meditation, Just sending the awareness back to the sensations here on skin level. Awareness back into the boundless field of presence that surrounds you. Small movements, Your fingers, Your toes, A wakefulness integrating back into your physical body. And take a moment, Give your body, Your mind, Gratitude for coming to this mat, For coming to this practice, Whatever space you're in right now. From my heart to yours, May be safe, May be happy, May be healthy. And may you walk this life with peace and ease.