Okay,
So if you just want to find the most comfortable position that you can find at this time,
Whether that's sitting or perhaps even lying down.
And as your body settles into position,
Make any adjustments you need to feel supported and feel at ease.
And if it feels comfortable to do so,
We can close our eyes,
Or we can just shift our gaze gently downwards and take a soft focus on a spot in the room.
And today we'll be doing a guided body scan meditation.
And as we sit here,
We begin to bring attention to our breath,
Breathing in through the nose and out of the nose,
Not trying to change anything,
Not trying to fix anything.
We're just observing our breath.
And perhaps now we can begin to deepen our breath,
Taking three deep breaths at our own pace,
In through the nose,
All the way down into your belly,
Perhaps holding briefly on top,
And then exhaling out the mouth.
A long,
Slow,
Steady exhale,
Ensuring the exhale is longer than the inhale,
And just allowing each of those breaths to help you arrive more and more fully into the moment.
And when you've taken those three deep,
Full breaths,
You can allow your breathing to return to normal,
In through the nose and out of the nose.
And perhaps now we can bring awareness to our body,
The contact points of our body and the surface beneath you,
Just noticing the weight of your body and noticing perhaps the texture of whatever is supporting you,
Noticing any temperature where your body meets the surface.
And now we begin a gentle body scan,
Moving through different areas with awareness.
There's no need to change anything.
We're simply noticing what is already here.
Now let us begin to bring attention now to our feet,
And to our ankles,
Just noticing any sensations that are present.
Perhaps there's a warmth or a coolness.
Maybe there's tingling or pressure there.
If you acknowledge any pain or tension or discomfort,
Just acknowledge it.
Acknowledge it with a gentle awareness.
And now perhaps we can begin moving up our legs to our calves,
To our knees,
To our thighs,
Just noticing any sensations of heaviness or lightness,
Just noticing any areas of tension,
Remembering that whatever we're noticing,
It's all okay.
It all belongs.
Continue to move our awareness upwards to our hips,
Our lower back,
Just noting that these areas often hold tension.
And if you notice any discomfort there,
We can breathe just a gentle awareness into that space.
No need to change anything.
Just remaining present with whatever is here right now.
Now bring attention to your stomach,
Attention to your upper back,
Just noticing the movement of your breath here,
Noticing the sensations of expansion and contraction,
Noticing any areas of tension,
Or noticing areas of ease.
Moving our attention now to our chest,
To our shoulders.
Perhaps we notice we're carrying tension from stress in our shoulders,
The heaviness in our chest.
Just simply notice what is present,
Allowing any tension to be held in a compassionate awareness.
And now bringing attention to our arms,
Our wrists,
To our hands,
Noticing tingling,
Temperature,
Maybe even a slight vibration,
An aliveness.
Any tension there,
We can perhaps imagine our breath flowing into those areas of tension with a kind awareness.
And finally,
We bring attention to our face,
To our jaw,
Our cheeks,
Our forehead,
Our scalp,
Noticing any areas of subtle tension there,
Noticing with a kind awareness.
Awareness.
Now let us bring awareness to include our entire body as a whole,
From the top of our head all the way down to the tips of our toes,
Taking in this entire body as a whole,
Feeling the energy flowing through us.
Noting the rhythm of our breath.
Noting our presence in this moment.
And as we begin to end this meditation,
We'll practice a brief grounding exercise.
So we imagine roots growing from our body as a whole,
Extending deeply down into the earth,
Feeling stable,
Feeling supported,
Feeling provided for.
And with each breath in,
We feel ourselves becoming more and more grounded and present,
Supported and aware,
Held,
Yet free.
So let us take three more deep breaths at our own pace,
Breathing in through the nose,
Holding briefly on top,
And exhaling out the mouth.
Perhaps we can begin moving our fingers,
Moving our toes,
Inviting any.
.
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