This is a short body scan meditation that you can practice anytime to help you feel more grounded and rooted.
I also cue the breath so this exercise can help you shift your energy as well.
When you start to feel different areas of tension in your body,
The invitation is to observe it with kindness and openness.
Breathe into the sensation,
Welcome it in,
And from there it's often surprising that we can release a lot of tension and a lot of discomfort simply by being open to it and breathing through it.
So here we go.
Take a tall seat,
Find a place that's comfortable and quiet,
And begin accessing your breath,
Simply observing your natural inhale and exhale.
Invitation to breathe a little deeper now,
Breathing deep into the belly,
Allowing the ribcage to expand,
The chest to expand,
And on the exhale the chest lowers,
The belly lowers.
Inhaling deeply into the abdominals,
Chest lifts,
Exhale,
Chest lowers,
Belly lowers.
Continue that wave-like breath at your own pace.
Now bring awareness to the top of your head,
Maintaining the breath,
Observing what the top of the head feels like,
Where is it in space,
Encompassing more of your head now,
Your face,
Your ears,
The back of the neck,
The back of the head.
Gently observing any sensations.
Moving now into the chin,
The neck,
The mouth,
Bringing awareness.
What does it feel like?
Invite your awareness all the way down to the neck and the collarbone,
The shoulders.
Breathe into this area of your body.
Invite in anything that you observe with curiosity.
Move down to the chest area,
Your heart.
Breathe into it.
Give yourself a big breath here.
Pay special attention to the heart area.
What does it feel like?
Without labels,
Can you sense the feeling or the sensation of this area of your body with openness?
The next breath guides your awareness to your arms,
Your back,
Your ribs,
Down to your stomach.
What does this area feel like,
Encompassing your whole torso and your head?
Breathe into it.
Feel the aliveness in these areas of your body.
Moving down to your hips,
Your pelvis,
Your thighs,
Your glutes,
Perhaps feeling where your seat sits underneath you.
Breathe into these areas.
Sense into a grounded feeling.
Gently observe any sensations.
Moving down into the shins,
The feet,
The toes,
The bottoms of your feet.
What do these areas feel like?
Taking deep breaths.
Feeling the aliveness all the way from your hips down to your toes,
Giving your legs some focus and some breath.
Taking a deep inhale,
Bring your awareness to your entire body now.
Imagine each breath filling your whole body.
Sense your aliveness.
Perhaps you can feel your heartbeat and the pulse it creates.
Perhaps you can feel this heightened in your body now.
Keep maintaining the breath and this whole body awareness.
Let's finish the practice with a deep inhale in and an exhale out the mouth.
Beautiful.
Keep practicing over time.
This gets easier and even more exciting because we can begin to sense into more of ourselves and embody more of who we are.
Thanks for joining.
