Welcome to this meditation.
Today we're going to be doing a somatic check-in.
Somatics is also a different name for the body,
So we'll be basically doing a short body scan,
Just noticing sensations,
Emotions in the body.
I'll invite you to find a comfortable seated position and then just notice the points that ground you.
Maybe it's the sit bones making contact with the surface beneath you.
Maybe it's your feet rooting into the floor,
Into the ground.
Notice the support you have,
The support that's holding you up.
Now draw the awareness into your spine.
See if you can lengthen the spine,
Keeping it tall,
Lengthening through the crown of the head,
Keeping the shoulders soft away from the ears,
Keeping the chest open,
Collarbones broad.
Notice how this length and opening feels.
Now draw the awareness to the top crown of the head.
Notice if there's any weight,
Any sense of heaviness or is it lightness.
Take your attention down to the temples,
The sides of the head.
Allow there to be some space.
Moving towards the inner eyebrows,
The forehead.
Allow space.
Coming down to the facial muscles,
The muscles in the cheeks.
Allow space.
Notice the muscles behind the eyes.
Allow space.
And now notice your jaw.
Perhaps unclenching the jaw,
Allowing the teeth to separate a little bit,
Allowing space.
Now coming down to the sides of the neck.
Notice if there's any sense of tension,
Tightness,
Maybe a pulling sensation.
Allow there to be length.
Allow there to be space and softening.
Notice the base of the skull.
So often there's pressure and tension at this point.
Just notice what's coming up.
Now move the awareness to the tops of the shoulders and see if you can soften them a little bit.
Now notice how the top skin of the shoulders flows down towards the upper back.
Notice this flowing sensation,
Fluidity,
Movement.
Now draw awareness to the arms,
The upper arms,
The elbows,
The forearms.
The wrists,
The fingertips.
Allow the arms to be long,
To be lengthened and to be light.
Notice the sides of your torso,
The sides of the ribcage.
Allow there to be length.
Now drawing the attention downwards towards the belly,
The abdomen,
The stomach.
Allow there to be some sense of ease,
A sense of softening.
Notice the lower back.
See if you can create some ease and space in the muscles here.
Moving down towards your hips,
The muscles of the pelvic floor,
The muscles of the glutes.
Notice perhaps any tightness in the hips,
Any tension.
Notice the upper thighs,
The backs of the thighs,
The kneecap,
The shinbone,
The calf muscles,
The ankles and the toes.
Allow the legs to be long and light.
And now bring awareness to the whole body,
All the way from head to toe.
Taking note of any sensation or emotions that come up.
The last few moments of this meditation are for you to just notice.
Perhaps to come back into any part of the body that may need a bit more attention.
Bringing your awareness to this part,
Getting curious with the sensation.
Allowing curiosity to flourish and to expand without judgment,
Without needing things to be a certain way.
But rather examining it with curiosity and compassion.
You can stay with your breath for as long as you need.
When the time is right for you,
You can gently bring movement into your toes,
Into the fingertips.
And slowly opening the eyes,
Coming back to the space.
Thank you so much for joining me on this meditation.
I will leave you here today and I wish you a great day ahead.
