Rooted In The Body – A Grounding Body Scan

So begin by finding a comfortable seated or lying position,

Close your eyes gently and take a few deep breaths,

Inhaling deeply through your nose and exhaling through your mouth.

Allow yourself to settle into the present moment,

Letting go of any tension,

Now bring your awareness to your feet,

Notice any sensations in your toes,

Arches and heels,

Feel them softening and relaxing,

Allow the relaxation to travel up to your ankles and calves,

With each breath let any tension melt away,

Move your attention up to your knees and thighs,

Feel the muscles releasing,

Becoming soft and heavy,

Continue scanning upwards to your hips and lower back,

With each inhale breathe in a sense of ease,

With each exhale release any tension stored in this area,

Now bring your awareness to your belly,

Notice any sensations there,

Let your abdomen rise and fall naturally with your breath,

Move up to your chest and heart area,

Feel your chest expanding gently as you breathe in and out,

Imagine the tension resolving,

Now focus on your shoulders,

Allowing them to drop away from your ears,

Let the relaxation spread down your arms,

Allow your whole face to soften,

Now take a deep breath and feel your entire body,

Imagine a red light glowing at the base of your spine,

Visualize this red light spreading out,

Growing stronger with each breath,

See it pulsating gently radiating a sense of safety,

Stability and grounding,

As you breathe in imagine drawing energy from the earth up through your legs into this red light nourishing your root chakra,

As you breathe out see this red light becoming more vivid and expansive,

As if roots are growing from the base of your spine anchoring you into the ground,

Repeat silently to yourself,

I am safe,

I am grounded,

I am secure.

Now bring your awareness back to your body,

Take a deep breath in,

Feeling the energy that you created and when you're ready,

Gently bring your awareness back to the room,

Wiggling your fingers and your toes,

Slowly open your eyes and taking with you this sense of relaxation,

Love and groundedness.