Welcome to this grounding body scan.
Taking a few moments to settle in to where you're sitting,
Connecting with your body and the space around you.
In your eyes,
We're taking a nice low gaze.
Connecting with the sensations in your entire body.
Just noticing where your attention is drawn.
Your body may not feel like anything.
You may be in your mind and struggling to connect with your body and that's okay.
That's why we're here.
Just noticing when you tune into your body what you become aware of.
Coming down into your feet,
The base of your spine,
Your legs.
Connecting with the sense of heaviness within your body.
The weight of your body on the cushion or the floor beneath you.
And just connecting to that sense of groundedness.
Feeling the weight of your legs within your legs.
Looking at your hips and sit bones,
Into your thighs.
Just letting them rest.
Releasing any tension from these areas if you come across any.
Just relaxing,
Surrendering.
Just feeling the pressure of your thighs beneath you on the floor of the cushion.
Noticing what heaviness feels like.
Observing.
Coming down to your knees,
Connecting with any heaviness in this area.
Scanning down further into your shins and calves.
Feeling the weight of this area.
Just becoming aware of what heaviness feels like here.
And scanning down further into your feet and ankles.
Just allowing the sensation of heaviness to plant you here,
To ground you in this moment right now.
Bringing your awareness up to your shoulders and your arms,
Connecting with the sensations of heaviness in these areas.
Starting with your shoulders.
Just allowing them to hang.
Not trying to manipulate the experience,
Just observing what's here now.
And just scanning down through your biceps and triceps,
Down to your elbows.
Feeling the weight of your arms just hanging here.
Stretching with the sensation of gravity holding you here.
Scanning down through your forearms and into your hands.
Connecting with the weight of your hands just resting here.
Whether they're resting on your lap or on the floor.
Allowing them to be planted.
Moving into your chest.
Taking a nice deep clearing breath.
And just settling in even more.
Moving down into your solar plexus and stomach.
Just observing this area as it rises and falls with each inhale and exhale.
Not trying to alter the breath.
Just merely observing the natural state of the breath as it comes and goes.
And bringing our awareness to our upper back and shoulders.
And just taking a moment to notice if we're holding tension here.
And if so,
Gently relaxing on the exhale,
Just letting it go.
Scanning down over your shoulder blades.
Down through your mid-back.
Lower back.
And down into your seat.
And now bringing your awareness up to the crown of your head,
To the very top.
Breathing over your scalp,
To your ears and earlobes.
Maybe taking a moment to notice what you hear.
What sounds are in the room.
What sounds are outside the room.
Maybe you can't hear anything.
Maybe you can just hear your breath.
Just taking a moment to listen.
With that sense of non-judgmental awareness.
Acceptance of what is.
And scanning around to your forehead and eyebrows,
Another place we often hold tension.
Just observing,
Becoming aware,
Becoming conscious.
And if you happen to be scrunched up,
Just on that next exhale,
Relaxing the area.
Letting that tension go.
Going down to your nose,
The tip of your nose.
Your nostrils,
A nice cool inhale and warm exhale.
Scanning over your cheeks,
Mouth and lips.
Inside of your mouth,
Noticing if you can taste anything.
Scanning down over your chin,
Your throat and neck.
And back to your shoulders.
And now sensing into the entirety of your body.
Sitting here,
Grounded to the earth.
And just noticing and observing what sensations you become aware of.
Observing this experience.
This field of sensations.
Connecting to this moment through this experience.
Taking a few closing breaths.
When you're ready,
Just wiggling your fingers and toes.
And opening your eyes.
Wishing you a beautiful day or night.
