Welcome to this Reiki inspired body scan meditation.
You may begin in a comfortable seat or even lying down.
We will start by rubbing the hands together,
Creating some energy,
Some warmth,
And just starting to tune into yourself.
Taking a nice easy inhale through the nose and big exhale out through the mouth.
And from here we'll take the hands to the top of the crown,
Just starting to witness yourself,
Noticing the thoughts,
Without judgment,
Without labeling,
Just observing yourself in this moment.
And from here we'll take one hand to the forehead and the other hand gently behind the head,
Like you're giving the brain a little hug,
A little squeeze,
And letting your body know that this is your time to tend to yourself,
To slow down.
And from here we'll bring one hand to one cheek and the other hand to your other cheek,
Just noticing the temperature of your face and the temperature of your fingertips.
And just taking a moment to check in with the jaw.
Sometimes we clench our jaw without even realizing it,
Just keeping everything soft and letting that go.
And from here we'll take one hand to one side of the neck and the other hand to the other side,
Chin slightly tucked,
And just feeling the gentle stretch in the back of the neck and continuing to breathe.
Observe the body,
Observe any sensations,
And just sending your next breath to that area.
And from here we'll release the neck,
Bringing one hand to the heart space and the other hand over,
Really starting to tune into your own rhythm,
Maybe looking for that heartbeat,
Feeling that heartbeat,
And taking another nice easy breath in through the nose and long breath out through the mouth.
And we'll keep one hand by the heart space and bringing the other hand down to your belly and just feeling the rise and fall of the belly,
Of your breath.
And we'll take another nice easy breath in through the nose,
Filling up,
And long exhale out through the mouth,
Releasing and reminding yourself,
The more I release,
The more I can receive,
The more I release,
The more I can receive.
And just knowing that every breath,
Every exhale,
Is another opportunity to release,
To let go anything that's not serving you today.
And from here we'll bring the hands down towards your lap,
Palms facing down for grounding,
And taking a moment here to notice your energy,
Just allowing your breath to return to its natural rhythm.
And taking another breath here together,
Breathing in through the nose,
And big exhale out through the mouth.
And another one just like that,
In through the nose,
And maybe this time sighing it out.
And flip your palms up,
Palms facing up to receive,
And just feel the sensation right above the hands,
Feel your energy there,
And bring both palms back towards your heart space,
Sending yourself back to the center of your body,
Love,
And grace,
And compassion.
And so it is.
Ashe.
Namaste.
