Welcome to this short guided meditation.
Today I'll be guiding you through a body scan starting at the top of your head down to the soles of your feet and finishing with some deep grounding breaths.
Take a moment now to get yourself comfortable in your seat,
Hands resting gently on your thighs.
Come to notice where you're making contact with your seat and the ground.
Inviting a big breath into your heart space.
Through this meditation allow my voice to be your voice as we travel through the body with our attention.
Starting at the top of your head,
Noticing the felt sensation at the crown of the head,
The hair follicles,
The hairline.
Bringing your attention to your forehead,
Feeling relaxed and smooth across the forehead,
Sensing space softening between the eyebrows,
Muscles around the eyes,
Deep behind the eyes,
Feeling soft.
Ears,
Behind the ears,
Earlobes and deep inside the ears,
Feeling soft and relaxed,
Cheekbones and cheeks melting with the inhale.
Nose,
Noticing the temperature cool on the inhale,
Warmed on the exhale,
Softening around the lips,
The mouth,
The gums and feeling the tongue resting softly inside the mouth.
Noticing your jaw softening and throat and the neck.
Noticing felt sensation inside the throat,
Feeling a softening with every exhale,
Noticing the shoulders softening,
The upper arms,
The forearms,
Back of the hands,
Palms of the hands and each finger,
Feeling soft and relaxed.
Bringing your attention to the top of your chest and upper back.
With each exhale softening further,
Noticing the sensations around your heart and your lungs.
Bringing attention to your belly,
Softening with the exhale and noticing your hips and pelvic bowl.
Noticing the lower back and the buttocks,
Softening your entire torso with each exhale.
Bringing attention to the tops of your legs,
The thighs and quadriceps,
Behind the knees,
The shins and calves,
Ankles,
Top of the foot,
Sole of the foot,
Outer blade of the foot,
Inner arch of the foot,
Feeling each toe.
Coming to notice where your feet rest on the ground,
Notice where you're making contact.
Bringing your attention to your entire body as a field of sensation.
With each exhale relaxing a little more.
Inviting you now to once again notice the soles of the feet,
Where they're making contact with the ground.
And coming to take a big breath through the soles of the feet,
Traveling up through the body,
Through the crown of the head.
And then exhaling through the crown of the head,
Through the body and out through the soles of the feet.
And taking a few breaths like this,
Through the soles of the feet,
Up through the body,
Out through the head.
And exhaling through the crown of the head,
Back through the body,
Out through the soles of the feet.
And taking a few more breaths in silence.
And allowing for the sounds of the chimes to wash over you,
Helping to integrate this practice.
And to finish this practice,
Inviting you once more to take a deep breath into your heart space.
Starting to blink open your eyes,
Coming back to the world.
And wishing you all the very best for the rest of your day.
