Gravity Body Scan Meditation

Hello,

My friends.

Thank you for joining me today and taking a moment for yourself to check in and slow down and connect with yourself I'm gonna start by getting comfortable in your seated position Maybe rolling your shoulders back wiggling your sits bones Just allowing yourself to get a little bit more comfortable And if you feel comfortable doing so you can close your eyes if you prefer you can keep your eyes open With a half wide gaze slightly angled downward towards the ground And take a few deep breaths into the nose and out through the mouth Into the nose and out through the mouth slowing down the out breath Into the nose and out through the mouth and after your next out breath just allowing your breath to come to a normal rhythm Not needing to control or influence it anymore Just allowing your breath to breathe itself and in the same Spirit just allowing your your senses and your attention to be open and receptive Not needing to control or influence But just allowing them to be guided starting by opening up your sense of hearing to the environment Just allowing sounds to come to you my voice Maybe any sounds in the room that you're in Maybe even sounds coming through the recording other than my own voice Just allowing them to come to you And then starting to shift your attention into your body Starting to feel what it feels like to sit here you can notice the points of contact between your feet and the ground Between the backs of your legs and the chair Between your back and the back of the chair Noticing these boundaries between yourself and the ground and the earth And starting to notice a sense of weight noticing the firmness of yourself sitting here feeling the rootedness of gravity You can imagine that if you Were perhaps on the moon where there is less gravity.

It might be a struggle to stay still in your seat You might float up a bit into the air around you And if you're on a planet with greater gravity,

You might be squished Into your chair.

So just noticing the gentle balanced feeling of gravity here holding you in place firmly,

But gently and allowing this to Bring you more fully into your body Bring you more fully into this present moment and then shifting your attention down to your feet and Noticing what your feet feel like and getting curious wondering a temperature wondering a shape wondering sensations such as soreness or comfort feeling the contact between your feet and Your socks or your shoes or the ground And we're gonna do a gentle body scan And moving up to the different Body parts if it's helpful,

You can imagine a spotlight Pick a color any color Shining first on your feet And as you move up through your body Doing your best not to judge but just to notice to observe Compassionately The different sensations whether they're comfortable or uncomfortable Just allowing them to be So feeling your feet And moving up through your ankles your shins and your calves your knees your upper legs your hips your stomach and your low back solar plexus mid back Chest and upper back Your shoulders Moving down to your upper arms and your elbows your forearms and your wrists feeling your hands your palms In the back your hands your fingers and your fingertips And then generally moving back up your arms through your hands and your forearms your upper arms and back to your shoulders And coming to your neck the front and the back your throat feeling the back of your head and wrapping around to Feel your face the whole face first And then some of the finer details your chin and your jaw Your teeth Your lips your nostrils and your nose Cheeks your eyes your eyebrows your forehead temples and your ears feeling your scalp skull and your hair And seeing if you can notice The space just a few inches above the crown of your head and then Gently expanding your awareness Your attention your spotlight to encompass the whole body So your head and your neck and your shoulders and your upper and lower arms and your hands Your chest and your back and your stomach your hips your upper and lower legs your feet feeling Your whole self sitting here arrived into the present moment And just recognize that the body can only exist here Where life is in this present moment the body cannot exist in the future The body cannot exist in the past Allowing your presence within your body Your grounded attention to be a doorway into the present moment where life exists exists most fully Noticing your breath Moving through this body Allowing yourself to just be here for a few moments Allowing any other sensations to Arise and fall in the background any thoughts or sounds or whatever just allowing it to Come and go And allowing your body to stay here And starting to notice how you feel and noticing if there's Been a shift or a softening your energy The posture of your body The quality of your thoughts in your mind And if not,

That's okay just allowing whatever is to be And trusting that it is.

Okay,

And that just taking this Intentional time and space to yourself is a worthwhile mission to Connect more fully with yourself with your body with your heart and with life Not needing there to be a certain outcome And yet certainly valuing Any positives that are noticed And as you stay connected with your body and your breath in whatever capacity you can just starting to arrive Back into the space around you perhaps by opening up to sounds again Perhaps noticing any tastes lingering in your mouth any smells Coming through your nostrils Noticing any light perhaps shining through your eyelids And starting to wiggle your fingers and your toes and bringing a little bit of movement Into your body a little bit of intentional movement Rolling your ankles and your wrists rolling your shoulders And taking some deeper breaths into the nose and out through the mouth And opening your eyes in your own time And allowing yourself to Relax for a moment as you Just let the light come into your eyes Allowing your gaze to remain soft and open Maybe looking around the room and observing Through fresh eyes the space around you Observing as if you've never seen any of it before Perhaps recognizing that you are seeing it in this moment for the first time in a unique way truly I invite you to set the intention with yourself to carry with you whatever calm or feelings you have cultivated in this meditation and if You feel just as scattered or stressed as you did before Invite you to trust that This was worthwhile Even if it's not immediately noticeable You've done good work by showing up here for yourself and I appreciate you.

I Love you.

I hope you have a wonderful now