This meditation is perfect for when you feel scattered or unsettled and it invites the relaxation response through a body scan.
So starting by finding a comfortable position,
You may be sitting on a cushion,
On a chair,
Maybe you like to lay down too.
Whatever feels most comfortable for you and allowing your body to feel at ease,
Balanced.
Your spine following a straight line from your tailbone to the crown of your head.
Your hands maybe placed on your lap or by the sides of your body and inviting a sense of stillness and perhaps you like to bring an intention to mind for the meditation.
It may be as simple as decompressing,
Relaxing,
Creating a little bit of a self-care space and starting to connect with the ground beneath or the chair,
Noticing the contact points in between your body and the supporting surface and now connecting with your sense of sight,
Noticing the objects and things in the room as if you were looking at them for the first time.
Aware of the plate of light and shade,
Of the colors and textures available to you and when you're ready,
Either closing your eyes or maintaining a soft gaze on a fixed point in front of you.
Whatever feels most comfortable for you and drawing your awareness to your sense of hearing.
What sounds are available to you now?
Guiding now your attention to your sense of taste and smell,
Noticing any taste in your mouth or perhaps scent of fragrance in the room and even if you notice no discerning taste or smell,
That's okay.
Simply allowing your experience to unfold as it is without wanting to change or transform.
Now aware of sensations in your skin,
Any tingling,
Any pulsing and feeling into the sensation of your breath and the movement of your body as you breathe in and out,
Connecting with the rhythm of your breath.
And allowing your attention to float to that part of your body where you feel your breath the most natural.
Perhaps in your belly as it expands and contracts or on your chest as it rises up,
Falls.
Or perhaps in your nose as the air flows through your nostrils and inviting that part of your body to become your anchor for this meditation.
If at any moment or moments you notice that your mind has been wandering,
That's okay.
In that moment,
Simply guide with gentleness and kindness your attention back to your anchor,
To your breath.
As many times as needed,
That's okay,
Without any judgment.
Breathing in and out,
Inviting your breath to flow through you.
Starting from the top of your head,
As if your head was breathing.
As the air comes in,
Inviting stillness and spaciousness so that any tightness or tension has space to dissolve.
Noticing your scalp,
Your forehead,
Your eyebrows,
And the part in between your eyebrows.
Are you squinting?
And on your next out-breath,
Allowing any tension in this part of your body to melt away.
Guiding your attention down through your eyes,
Your nose,
Your cheeks,
And ears.
Down to your upper lip and your mouth,
Your chin,
Unclenching your jaw.
And as you breathe out,
Inviting any holding or tightness in your face and all its little muscles to simply relax and dissolve.
Bringing your attention now to your neck and shoulders.
Noticing your shoulder blades and your clavicle,
Your collarbone.
All of this region holds sometimes tension.
And as you exhale,
Inviting all this tension to be released.
And allowing your shoulders and all its surrounding areas to just feel relaxed.
Now noticing the full length of your arms,
Your upper arms,
Your elbows,
Forearms,
Wrists,
Top of your hands,
The palm of your hands,
And each finger.
Breathing out any tightness and any holding.
Inviting a sense of calm and relaxation.
Allowing them to feel heavy and loose.
And now floating your awareness down into your chest,
Your torso.
Noticing also your ribcage and everything that holds within all these important organs.
Your stomach,
Your heart,
Your lungs,
And everything in between.
And as you breathe out,
Letting go of any holding.
Noticing the back of your torso,
Your upper,
Middle,
And lower back.
Noticing each of your vertebrae.
And as you exhale,
Inviting a sense of relaxation and release.
Guiding your awareness now to your belly,
Your pelvic region,
Your waist,
Your hips,
Your bottom,
Your genitals.
And as you breathe out,
Allowing any tension,
Any holding to melt away and dissolve.
Moving your awareness to the full length of your legs.
Noticing your thighs and your knees,
Your kneecap,
Your shins and calves,
Ankles,
The top of your feet,
The bottom of your feet,
And each toe.
And as you exhale,
Allowing any tightness,
Any tension,
To go away,
To be released,
Inviting them to feel relaxed.
Now,
Expanding your field of awareness to include all of your body,
From the very top of your head to the tip of your toes.
Holding your whole body in your loving,
Spacious awareness.
And as you breathe out,
Allowing your body to let go,
To let go of anything and everything that does not belong here now.
As best as you can.
And just surrendering to this moment and space and your experience just for a few moments in silence.
Until I call you back.
Gently now,
Bringing your awareness back to the contact of your body with the ground or the surface that is supporting it.
And noticing any sounds in the room or outside the room.
Noticing any taste in your mouth or any scents.
Perhaps if it feels okay with you now,
Inviting gentle stretches and movement into your fingers and toes,
Perhaps wiggling them and rolling your shoulders very gently.
If you're laying down,
Perhaps bringing your knees up to your chest and hugging them.
Just allowing your body to move as it needs.
And when you're ready,
Opening your eyes and giving yourself just a moment to allow your eyes to adjust to the light in the room.
My offering for you is,
May you be happy,
May you be healthy,
May you be safe,
And may you live with ease.
Thank you.
