Hello everyone.
So with this meditation today,
My intention here with you is to bring your awareness to your body and guide you through a body scan.
It's often those moments when we feel stressed that the mind becomes very active.
In order to overcome overcome a state of tension we might find ourselves in.
This can often leave us feeling stuck,
Trapped by the racing thoughts that are coming through.
When you learn to bring more awareness to your physical sensations the tension is present.
You can actually move towards releasing anything that you may be holding on to.
So as we ground into this practice today I ask you to get into a comfortable position.
You may be seated or lying down.
And as you get into this position that's right for you make any adjustments and that you feel are required so you can be here fully for this meditation.
Now I invite you to start bringing awareness to your breath.
Breathing in and slowly out.
Breathing in and slowly out.
Allow the breath to come naturally without any effort.
Give yourself the reminder that there's nothing that needs to be done.
Simply be with your breath.
Take a few moments here to just be guided by the incoming inhale and the falling exhale.
Falling into a deep relaxing state.
Falling into a deep relaxing state.
Now I ask you to start becoming aware of your physical body.
Noticing anything that may already be present.
Perhaps you feel some tension.
Some lightness or heaviness.
Perhaps you just notice some sensations that are currently in your awareness.
Take a moment here to just acknowledge what's already there.
Notice if there is a desire to label or judge what's present for you.
And if that's the case,
I invite you to just be with the physical sensations fully.
With a sense of curiosity and openness.
Now bring your awareness to the crown of your head as we slowly begin to scan down the body,
Noticing what's present at each area.
Moving your attention down to your forehead,
To the level of your eyes,
Your nose,
Your chin.
Just gradually observing how it feels to put your focus on these areas.
What do you notice?
What do you feel?
Keep scanning as you gradually move down your body,
Connecting with your neck,
Your shoulders,
Your upper arms,
Your lower arms.
Taking in any sensations that are present.
Kneeling down the center of your body,
Bringing your attention to your chest,
Your ribs,
Your stomach.
How is this part of your body feeling?
What are you observing?
Keep noticing your physical state.
Continue to scan your body,
Moving the focus of your attention going down,
Reaching the level of your hips,
Your pelvis and upper legs,
Reaching the level of your knees,
Lowering all the way down to your calves.
How does it feel to be with yourself fully without needing to change anything?
Allow yourself to keep on scanning your physical sensations,
All the way down to your ankles,
Your feet,
And your toes,
Allowing it all just to be as it is in this moment.
Now,
Take an opportunity here to bring your attention to your whole body,
Observing how your body feels as a whole.
Is there an area that in your body that sparks your attention?
Perhaps you feel a sense of tension or tightness.
And if so,
I'd like to invite you to bring your awareness to that part of your body.
As you narrow down your focus to this point of tension or sensation,
Start to become aware of any holding that may be present.
And as you do,
Visualize the muscles here,
Letting go of their hold,
Becoming loose,
Becoming relaxed,
Letting the tension go bit by bit until this area relaxes fully.
Feel the tension softening.
As the muscles loosen and lengthen,
As if they're melting into relaxation.
Bring awareness to your body once more.
Is there any other area in your body where you're experiencing tension,
Tightness?
And again,
Allow yourself to just gently move into these areas,
Becoming more and more aware of any holding,
Whilst inviting in,
Softening and letting go.
Take a few moments here to again,
Observe yourself fully,
Seeing how your body is feeling,
Noticing the effects this practice today has given you,
And just honoring that you've taken this time out of your day to be with yourself fully.
And as we slowly come to a close with this body scan meditation,
I invite you to start deepening your breath again,
Bringing some small movements in your fingers and toes,
Slowly becoming aware of the physical environment around you,
Bringing in any other movement that feels right to you.
When you're ready,
Slowly start opening your eyes.
Now,
As you return back to your environment,
I invite you to give yourself a moment to integrate this experience into your life.
Notice how you feel as a result of taking this time out for your own well-being.
Perhaps you notice that a few insights have come through as we moved through this practice of awareness and softening.
I invite you to do anything that feels right for you in order to bring this experience back into your life.
And so,
As I conclude this practice for today,
I wish you all a restful and peaceful evening.
All the best.
