Exploring Embodying Your Body Fully. In Body, Mind, & Spirit

Well,

Hello there.

My name is Brooke and today I thought it would be fun to explore what it's like to be fully present in our bodies.

Kind of like a play on the word embody.

To be in body,

Mind,

And spirit.

To be whole and one with ourselves.

So today we're going to go ahead and do a little bit of a body scan but I'd like to do it in a different way.

In a way in which we are fully present in the cells of all of our being and allow ourselves to fully feel our own presence and be one with ourselves.

So to begin this little exploration and experiment,

What I'd like you to do is first find a spot or a seat somewhere where you will feel comfortable to be yourself as you are.

And you can find a seat either on a chair or on a cushion or you can even lay down if you'd like with the intention to remain awake.

My preference is to sit on a chair,

Usually a seated chair where my feet can be flat on the floor and then my hands can be upright.

Kind of like an opening,

A way to allow myself to be open to all sensations and all things that arise.

So as I put my hands out on my thighs and my palms facing up,

I kind of set this little bit of an intention.

And we can also set an intention today to be fully present with our bodies to in-body,

Our bodies in-body.

Alright,

So now you can kind of sit allowing your back to be upright,

Relaxed,

Kind of like a lump of clay,

Just relaxed and melting into this moment.

And allow yourself to land right here in this moment with whatever is present for you,

Whatever thoughts and feelings and sensations are going on within your own being.

What's here for you today?

And can you allow all the things that came before this moment and all the things that will come later,

Can you feel them just melting off of you?

Allowing space for this moment to be all that there is.

Bringing awareness to the sounds of the room.

You can start with the far away sounds.

Listening to any pauses between those far away sounds.

Any silence or space between the sounds.

Listening for any sounds that are a little closer to you maybe in the room in which you're seated in.

And can you hear the sounds that are really,

Really close to you?

Perhaps the sounds of your breath,

Your own heartbeat,

Or even the vibration of your own being.

Can you hear a soft humming of the energy in the room?

Can you hear what the sound of silence within yourself sounds like?

Really listening to the pauses between each breath.

The pauses between each heartbeat.

Becoming fully present and open to all that arises in every sound in each moment.

We can gently guide our attention to the sound of the sound.

Guide our attention from the sounds in the room to the sensations on the soles of our feet.

Feeling perhaps the sensation of the floor and the pressure between palms of our heels of our feet,

Palms of our toes,

Kissing the floor.

What does that sensation,

That pressure feel like?

What does the space between the floor and our feet feel like?

And if we can imagine for a moment what it would be like if we were inside of our feet,

Inside of our left toe.

Can we feel every vibration and sensation in our left toe underneath the toenail?

The spaces between the toes and the second from the left toe,

Middle toe,

Second from the left pinky toe and the pinky toe.

Basically all of the toes,

Can you feel what it's like to be inside of them?

To feel the cartilage and the bones,

The tendons.

Can you imagine what it's like as if you were walking inside of your feet?

What would it be like to feel the bones tracing up your foot,

The top of the foot,

Each of your tendons,

Up to your ankle?

Can you imagine as if you were the space both inside of your feet and surrounding your feet,

Just tracing like a circle,

Tracing from your toes to the top and bottom of your feet to your ankle.

Kind of can almost imagine as if you were wearing one of those ankle bracelets,

As if you were that circle and you just continue to trace and you were completely embodying the sensations of your ankle,

Up your calf and shin at the same time all the way,

The complete circumference of that calf and shin muscle,

Embodying what it feels like every muscle and fiber,

Tracing your way up,

Your attention up to your kneecap.

What does it feel like to completely be in every molecule of your knee?

From underneath your knee,

You can almost say the fleshy part of the knee,

The inside of the knee or the pit,

The armpit of the knee.

Just imagine that,

Be with every sensation there,

Holding space for whatever arises,

Tracing your way up,

Just like that ring,

That ankle bracelet,

But now larger,

Holding space,

Being fully inside of your upper leg,

Your thigh,

Fully feeling circumference of your thigh,

Your left thigh,

All the way up,

Tracing your way every single particle of your left thigh up to your left hip,

Left hip crease,

As if you are walking inside of your own being and also holding space for outside of it,

Feeling that left hip,

And then observing how your attention just flows like water down to your right foot and that water is filling the inside of your right toe,

Fully dancing and being inside of your right toe and holding space for any sensation that arises inside of your right toe and underneath your right toenail,

Filling the spaces in between every toe of your right foot,

Really being with the sensations in your right pinky toe and the second from right toe,

Middle toe,

And third from the right toe,

All of the toes,

Fully present in your right toes,

And then bringing that ring,

That attention up the right foot and really being inside of the right foot,

Really feeling what it's like to be in there and even being a little bit of the space outside of the right foot,

On the top of the foot and underneath the foot,

Can you feel the gaps and spaces between the floor and the foot?

Can you feel the sensations of the skin and the air that may touch any parts of that or maybe clothing or socks or shoes?

Can you fully feel all of that at the same time,

What it feels like around the bones of the foot as well as what it feels like on the skin and the surface?

Can you feel those sensations at the same time,

Tracing your way up the ankle and heel,

Don't forget the heel,

And then tracing your way up as if you are the ankle bracelet but from the inside out,

Filling both the bones of the ankle and the surrounding area of the right ankle,

Tracing that circle up the right calf and shin,

Feeling every sensation from the cartilage,

Bones,

Muscles,

The way that they connect,

Just feeling that as you trace your awareness up the right calf and right shin,

All the way up to the right knee and the right joint,

Can you feel into the spaces between the joints of the right knee,

Perhaps where the upper leg and lower leg connect inside of the knee,

Feeling any heat or coolness underneath the knee,

The pit of the right knee,

And again like this circle and ankle bracelet,

But all the way up the thigh,

This ring tracing its way from the inside out,

Up the right thigh,

Just feeling every sensation there and almost as if your awareness is wrapping itself around your right thigh and holding it,

Allowing any sensation as it arises to be there and being fully present with it as you trace your way up your right thigh,

All the way up to your pelvis,

Feeling now as if you are walking on the inside of your pelvis,

Feeling and holding space for any sensation in your sacrum,

Your right hip and your left hip,

Your right lower abdomen,

Your right,

Your left lower abdomen,

Your lower back,

And as if you are the ring around your lower area region from the lower abdomen to the lower back to the right lower abdomen and the left lower abdomen,

Just feeling that space entirely and you can kind of trace your awareness up to your belly button and imagine now for a moment a line from your belly button to your lower back,

Straight behind it,

And then an intersecting line from your right lower abs to your left lower abs,

Just kind of imagining where those two lines would intersect,

Right there behind the belly button,

And imagine now that you are right there sitting in that space,

Kind of right there where that solar plexus is and imagine yourself really being inside of your solar plexus.

What does the sensations feel like there?

Can you fully be with the sensations in your solar plexus?

Can you feel your being just wrapping itself and holding space for the sensations of your solar plexus,

That area right near the belly button but inside,

Sitting inside there,

Just holding space and allowing it all to be there.

Then as you allow yourself to kind of melt into that area,

Observe that awareness just rise on up,

Just right up to your rib cage and the sides of your rib cage and your middle back and feeling the whole circumference of the trunk of your being and coming up to your chest and upper back,

Underneath your shoulder blades and under your armpits,

Just feeling the circumference of your chest and upper back and armpits and imagine what it's like to be inside of your heart center now,

To if you were to trace a line from the front of your chest to your upper back that's in between your shoulder blades and then just below your right bicep and left bicep,

If you were to trace those lines and have them connect,

Imagine yourself sitting right there in that heart center and you feel the warmth of your presence as you allow yourself to just be with whatever sensation arises here.

What does it feel like to fully embody this space?

If you are opening this area up,

You can allow yourself to just gently keep rising on up,

Raising your awareness up to your shoulder blades,

To your shoulders,

To the upper part of your back that connects to your neck and as if you're tracing your vertebrae,

One vertebrae from your upper back up your neck,

The back of your neck and you can kind of feel as if you're inside of your neck completely,

The front of your neck,

The right side of your neck and the left side of your neck and we're going to go right underneath your chin and for a moment,

Imagine what it would be like to be living inside of your throat chakra.

This is the area right behind the throat so we can trace a line from the front of the throat to that first vertebrae we traced earlier and then the tops of your shoulders,

Imagining the right shoulder,

Left shoulder and we take those two lines and where they intersect,

Imagine yourself sitting right there inside of that,

Being with every sensation here,

Kindness,

Dryness,

Allowing whatever arises to be simply held in your own loving presence.

We allow this awareness to continue to arise as we bring our attention to the bottom of our chin,

Our jaw,

The back of our skull,

Our right cheekbone,

Our left cheekbone,

Inside of our mouth for a moment,

Feeling what it feels like to be fully inside of our mouths and our gums,

Tracing each gum,

Being with every sensation there,

Our tongue,

Maybe the sensation of our tongue against the top of the roof of our mouth,

Pressure between the gums and the tongue,

And the moisture,

The spaces,

Really feeling the spaces inside of our mouth,

Our lips,

The sensations of the air underneath our nostrils and on our upper lip,

Observing for a few breaths here,

The air coming in and out of our nostrils,

Feeling those sensations,

The vibrations of the air and what that feels like on the skin in between our nostrils and upper lip,

The moisture,

Dryness,

The heat,

Or cold.

Is there a little bit more air coming out of the right nostril or the left?

Feeling the breath to be exactly as it is,

Observing with curiosity and openness.

All right.

Continuing to trace our attention up the nostrils and tip of the nose,

Back to the cheekbones,

Right underneath the eye socket,

Really feeling what it's like right as if we were inside of the cheekbones before it turns into the eye socket,

All those spaces feel like between the bones and the eye socket.

What would it feel like to fully embody that right eyeball and right eye socket,

Every sensation here,

Right between the space where the right eye socket turns into the right eyebrow,

The bone of the right eyebrow?

What does that feel like?

What about the left eye socket and the spaces between both the left jaw or left cheekbone and to the left eye socket and then what does it feel like to fully embody that left eyeball and left eye socket,

Really sitting behind the left eye?

Then tracing the awareness now to feel what it's like behind the left eyebrow,

The bone,

Kind of the space between that bone and the eye socket.

Can you imagine what it's like to fully embody this area?

Can you imagine for a moment what it would be like to be in the center of your head if we were to go back to behind the skull and up to the right ear,

Fully feeling the right ear,

The top of the right ear lobe,

The bottom of the right ear lobe,

Every sensation of the right ear,

Tracing our way to the right temple,

The left ear lobe and the left temple.

And if we were to connect the right ear to the left ear,

Just right in the middle of that,

Between the right ear and the left ear,

If you were to fully be inside of that part of your head,

What would that feel like?

Then fully,

The full circumference of your head,

Your face,

To the back of your skull,

Now tracing that up just like we did with the calves and the ankles,

Fully feeling the circumference of your face to the back of your head and sides of your head,

From the inside out,

Tracing our way up behind the eyes and the back of the skull,

Up now to the third eye.

So we're going to trace the sensations between the eyebrows,

The right eyebrow and the left eyebrow.

You can imagine a line between the right and left eyebrow.

And if you were to put a dot right between those,

Just a little bit above that line,

And then just imagine that tracing that line now,

That dot,

To the back of the skull,

And then halfway between that,

Just imagine yourself sitting there inside of that third eye center,

Opening this area up to your presence and openness,

The warmth of being,

To every sensation exactly as it is,

Held with a new way of seeing from your third eye,

Tracing the sensations now up to your crown center,

Right up from that center area to the tip of your head,

Right on that center point at the tip of your head,

If you'd like to fully embody this area.

And we'll go ahead and allow ourselves to trace every sensation on the skull of your head,

Almost like radiating out from that crown center,

Just almost like a shower coming from that center area,

Just radiating,

Rippling down every sensation on the top of the skull.

Perhaps there's hair there,

You can feel different sensations,

Coolness,

Heats,

Simply as it is.

What sensations with curiosity,

What sensations are on the tip of your head?

Radiating out like the sun from your crown chakra out,

Can you feel every sensation here,

Hold every space,

And we'll quickly take one last scan down,

And this time we'll also include some areas that are arms.

So we'll go ahead and go from the top of our head,

Just now in a moment I will allow you to fully embody your head,

So go ahead and fully embody your head,

From the top of your head to your eyes,

Nose,

Mouth,

Chin,

Neck,

Shoulders.

We're gonna hold complete circumference around our shoulders and chest,

Right biceps,

Left bicep,

The entire area as if there's a ring around that area from your biceps and back and chest,

Tracing down into the shoulders,

Then into the elbows,

Elbows,

And forward chest,

Forearms,

Back of the arms.

Allow ourselves for a moment to fully rest in our hands,

You can tell from tracing the rest of your body with awareness,

This part of your body may be ready and feel alive for you to fully sit in.

Can you feel what it's like to live inside of your hands?

Inside of your left thumb,

Left ring finger,

Middle finger,

Index finger,

Pinky,

The spaces between each finger,

And your knuckles,

Cartilage to the back of the hand,

Palms to the front of the hand,

The wrists,

Now back to your right hand now,

Your right thumb,

Your right ring index finger,

Your right index finger,

Middle finger,

Ring finger,

Pinky,

The spaces between each one of your fingers,

And what do your knuckles feel like if you were living inside of your knuckles,

And the spaces between the joints of your right fingers,

Could you feel into that,

Really feel into what it feels like to be inside of the joints of your knuckles,

And then to the back of your right hand,

Into the palm of your right hand,

And then into your right wrist,

Into the spaces between your right wrist,

Into your right arm,

And your left arm,

We'll start with your right forearm and then your left forearm,

And then into your right elbow and left elbow,

Your right bicep and tricep,

Your left bicep and tricep,

And then back to those joints,

Back into the shoulder joints,

Again really feeling inside of the joints,

What does it feel like to be in the spaces,

To like live in between the spaces between the joints,

I'll just trace our trunk back down,

Holding space again for all of our shoulders and arms and elbows,

Feeling that front of the body and the back of the body,

The sides,

The abdomens,

And then kind of feeling both the forearms and the top of the legs at the same time,

And when we get to the wrists,

Kind of the area that the wrist is sitting on on the legs,

At the same time we feel the wrists,

And the hands,

Thighs,

Fingers,

And just fully bathing in your presence here,

As we continue harness down into the knees,

Shins and calves,

Ankles,

Feet,

Allow ourselves to really expand our awareness from the toes all the way up to the tip of our head,

Just feeling our full body fully present in all of our body,

Radiating presence,

And if you can imagine for a minute just holding space for whatever's arising,

If there's maybe a sensation or any discomfort,

Whether it be emotional or physical,

You can imagine yourself walking inside of your body right up to that area of discomfort.

You have fully embodied your body,

Embodied spirit,

Mind,

Heart,

And you're allowing yourself to just go right to whatever needs your attention.

What does that sensation of discomfort feel like?

Bringing curiosity and warmth and your presence to it.

When that sensation feels less strong or there's less of a pull towards it,

We can gently allow ourselves to melt back into our full body,

Bringing a certain level of peripheral awareness,

The way that you may have peripheral vision for things outside of your primary sight,

Filling everything,

So bringing an awareness that goes beyond just the thing you're focusing on and feeling and observing the full body,

All of your body,

Completely whole and complete,

Holding space for everything as it is.

Can you feel how your presence invites and opens itself up to anything that wants to be seen within you,

Wants to be held,

Healed and nurtured by your embrace,

A holistic way of moving in the world,

Open and free,

Accepting and full of self-love,

Embodying who you really are.

Can you feel your highest self starting to melt into all of you as you are connecting each of your parts in body,

Mind,

Spirit,

Becoming one,

A unified whole?

We'll go ahead and allow ourselves to just melt in this for a few more minutes.

I'll be silent here for a little bit before we carry this new way of being into our experiences.

Go ahead and allow ourselves to just bathe in our own being for a moment longer.

And then wiggle your fingers and toes,

Maybe move in any way you'd like,

A gentle stretch or roll of the head and shoulders,

Kind of like a wave of movement,

Just loosening up your being and allowing yourself to even go deeper into your body as you continue to move along with your day,

Observing the way that maybe the feet feel as you walk today and exploring what it feels like inside of your hands and hips and chest and head as you go about your day.

Can you be fully present in your body as you live life?

May this invitation allow you to be more present with your day,

Feeling a certain kind of ease and love.

May all your days be filled with this joy and knowing that you are whole and complete as you are with so much love and gratitude.

May this invitation allow you to be fully present in your body as you live life as you