Hello and welcome to your body scan meditation.
To get started feel free to find a comfortable space to either sit or lay down.
Sometimes laying down makes this a little more comfortable and easier to follow.
Once you're settled in your comfortable space your eyes can be closed or soft.
Palms face up for more energy,
Face down for more grounding.
Begin tuning into the breath,
Following the rhythm of the inhales and exhales.
Noticing the rise and fall of the belly.
Guiding your awareness towards connecting to the physical body.
And set your intention perhaps toward groundedness or balance.
Dreaming to connect with your body and tune into the breath,
I invite you to imagine that there is a bright light starting at the tips of your toes.
This bright light can be any color that you choose.
And this light is filled with balancing energy.
It invites nourishment,
Grounding and peace to the body.
Guiding at the tips of your toes allow this light to bring this energy starting there.
Then gently inviting the light to flow further up the feet,
The tops of the feet,
The soles.
Into your ankles,
Up the shins and the calves.
Guiding the light with each breath.
Allowing the light to pause anywhere that needs a little extra attention.
Allowing the light to flow up towards the knees,
Up the thighs,
Into the hips.
The lower belly,
The lower back.
Up to the mid-belly,
The mid-back.
Further up into the heart space.
Allowing the light to rest here.
Noticing how your energy has shifted so far.
Reconnecting with your breath.
Reconnecting with your intention.
Then inviting the light further up into the upper chest,
Into the shoulders.
Down the arms,
Into the elbows.
The forearms.
The wrists and hands.
The palms.
And into each finger one by one.
Working with your pinky,
Ring finger,
Middle finger,
Pointer finger,
And your thumb.
Taking another moment to reconnect with the breath.
Maybe taking a big inhale and exhale here.
Fully arriving.
Fully noticing.
Being present.
Giving yourself this permission to find ease.
Then inviting the light further up back into the neck,
The back of the head,
The jaw,
The temples,
And the space between the brows.
And finally the crown of the head.
As the light reaches the crown of the head,
Imagining now the light is spreading out around your body.
Either like it's a sphere around the body,
Like a bubble,
Or an outline is being created around your aura.
Perhaps it goes as big as the room you're in,
Or it stays close.
Connect with the sensation of being held,
Being supported,
And grounded.
As you're connecting to the body and to your energy,
What do you notice?
Noticing is just noticing.
Being curious.
Learning more about yourself.
Softening into this space.
Letting yourself be.
Continue to breathe and be here.
Notice where there might be more tension in the body that you can send the light to.
More emotional blockages in the body,
Energetic blockages.
Send the light there.
Breathe into that space.
And finally,
I invite you to do a gentle scan.
And offer grounding to your whole body,
Your energetic self,
Your aura.
And give yourself permission to stay grounded,
To be deeply rooted.
And carry this practice with you for the rest of the day.
And recall any parts of it that you found useful whenever you need it.
Gently guide yourself back to your space.
Maybe inviting some movement in the body,
Deepening the breath.
Maybe giving yourself a big stretch.
Maybe one last breath before returning to your day.
Thanks for practicing with me.
Namaste.
