Welcome to this body scan meditation practice.
This practice is for you if you need to feel more grounded,
Relaxed and ready to leave stress and anxiety behind.
It's a great way to get centered within yourself and the present moment,
To enhance your body and mind connection and gently calming down your nervous system.
During the practice,
Try to notice any tension you might be holding in specific parts of your body.
Use your breath to soften those areas,
Releasing with each exhale and grounding yourself a little bit more into the earth.
I invite you now to find a comfortable position,
Laying down on your back.
And when you're ready,
Gently close down your eyes if that feels comfortable.
And take a full deep breath in.
And exhale,
Fully let go.
Another inhale.
And exhale.
Last one together,
Inhale.
And exhale,
Fully let go.
Start to bring your awareness to where your body makes contact with the floor,
The couch or the bed.
With each out breath,
Allow yourself to let go a little bit more,
Sinking deeper into the shore face beneath you.
Now bring your awareness to the parts of your body that are not covered by clothes.
Notice the cool or warm air touching your skin.
Now gently shift your attention to the areas of your body that are covered by clothing or a blanket.
Feel the sensations present there.
Now shift your attention to your point between your eyebrows,
Your third eye and relax.
Relax your forehead,
Your eyebrows,
Your cheeks,
Your jaw,
Relax your lips and your tongue.
All face muscles are relaxed and smooth.
Slowly,
Slide your awareness down into your neck and shoulder space.
This is where most of the stress and tension is sitting in our bodies.
So with your next exhale,
Release any tension and let go.
And let gravity ground you more into the earth.
Now let your attention flow into your right arm,
Your upper arm,
Your elbow,
Your forearm,
Your wrists and your hands,
The little finger,
The ring finger,
The middle finger,
The fourth finger and your thumb.
Feel the weight of your hands grounding you deeper into the floor.
Now let your attention flow into your left arm,
Your upper arm,
Your elbow,
Your forearm,
Your wrists and your hands,
Your little finger,
Your ring finger,
Your middle finger,
Your fourth finger and your thumb.
Just relax.
Now shift your focus to your chest.
Feel the chest rising gently and falling with each breath.
There's no need to change anything.
Just notice the movement.
With each inhale,
Your chest is rising and with each exhale it falls.
Move to your upper back,
Then slowly down your spine,
Vertebra by vertebra,
Until you arrive with your intention to your stomach.
Notice how it expands with each inhale and softens with each exhale.
Let this area be relaxed.
Imagine your breath settling here,
Steady and grounding.
Move down into your hips and pelvis area.
These areas carry a lot of emotions and tensions.
Let them feel supported by whatever you're resting on.
Allow a sense of heaviness sinking you deeper into the ground.
Feel the support of the ground beneath you,
Guiding you into stillness.
Now let your awareness travel through your thighs,
Your knees and your calves.
With each breath out,
Relax your legs more down to the earth.
Let the muscles loosen.
Just relax.
Finally,
Rest your attention in your feet,
Your grounding point.
Feel the connection to the earth with your heels.
Notice your right ankle,
The top of your feet,
The sole of your feet,
Your toes of the right feet,
Your big toe,
The second,
The third,
The fourth,
And your pinky toe.
Now notice your left ankle,
The top of your feet,
The sole of your feet,
And your toes of your left feet,
Your big toe,
The second,
The third,
The fourth,
And your pinky toe.
Just relax.
And imagine roots gently growing from your feet into the ground,
Holding you,
Grounding you into the earth.
Take a full deep breath in.
And slowly release through your mouth.
When you're ready,
Gently come back to the space around you.
Bring your awareness to your mind,
Your body.
Start to wiggle your fingers and toes.
Give yourself a good morning stretch one more time.
And slowly start to open your eyes.
Thank you so much for practicing with me today.
