Hi,
This is Kenny Welcome to your grounding body scan meditation created to support you during difficult times Wherever you are know that this moment is just for you Meditation is a powerful way to return to the present moment To come back into the body and to ground through the breath Especially during difficult times when the world feels overwhelming Or when it's hard to hold both our own lives and the suffering around us This is an invitation to reconnect with the body and to practice kindness compassion forgiveness and love for ourselves and for one another So let's begin by getting comfortable You might be seated in a chair Or sitting on the ground with support Or even lying down Whatever feels most nourishing for you right now Let's take a long slow deep breath in through the nose And a gentle breath out through the mouth Again breathing in through the nose And out through the mouth One more breath just like that And as you exhale gently allow your eyelids to close if that feels safe and comfortable for you And allow yourself to settle into your natural breathing rhythm Grounding into the body And arriving gently at the heart Now bring your attention to the soles of your feet Notice any sensations that may be present Gently allow the muscles soften And slowly make your way up to the ankles The calves and shins Allowing any tension here to release Bringing your awareness to your thighs,
Quads and hamstrings Gently letting the muscles settle And breathing into the hips,
The pelvis and the glutes Inviting these areas to relax and to let go Moving your attention to the belly and the lower back And slowly up through the torso into the chest and upper back Noticing if there's any tension and softly releasing it Now bringing your awareness to your shoulders Moving down the arms to the triceps and biceps Into the forearms And slowly into the palms of the hands and each individual finger Allow your arms and hands to surrender fully to gravity Releasing any tension Gently bringing your awareness back up through the arms to your neck Making your way up into your face and your shoulders And your head Unhinging the jaw Letting the tongue soften and fall away from the roof of the mouth Unclenching the brow and allowing the breath to move freely And take a moment to feel your entire body From the soles of your feet to the crown of your head Relaxed,
Present and grounded And feel that you are held by the earth beneath you There is nothing you need to carry in this moment Nothing you need to fix or change And simply allow yourself to be here with your body and your breath Now take a long,
Slow,
Deep breath in through the nose And out through the mouth Another breath just like that Long,
Slow,
Deep breath in through the nose And out through the mouth If it feels supportive,
Bring both hands to your heart Offering yourself a gentle massage A simple reminder that your presence matters And simply by being here,
You're offering something meaningful to the world around you Your calm presence can be an anchor A quiet source of steadiness even in uncertain times And when you're ready,
You may gently begin to open your eyes Thank you for showing up and for taking this time to come home to your heart Namaste
