Hello and welcome to this grounding body scan meditation.
My name is Katarina.
Allow yourself to find a comfortable position,
Preferably laying down and settling.
Feel the ground beneath you,
Supporting you.
Let's take a few deep breaths in together.
Big inhale in through the nose and exhale out through the mouth.
Nice big inhale in and exhale out.
One more big inhale in through the nose,
The biggest breath you've taken today,
And exhale.
Let it all out.
Now begin to relax the muscles in your face.
Release the tension in your jaw and let your tongue drop in your mouth.
Allow your head and neck to grow heavy.
And let any tension you may feel melt into the ground beneath you.
Drop your shoulders from your ears.
Often when we are stressed,
The stress finds its way to our shoulders,
Causing them to tense up.
Give yourself permission to release your shoulders down.
Feel the heaviness in your arms and allow your grip to soften,
Releasing your pinky,
Ring finger,
Middle finger,
Index finger,
And thumb.
Let go of the tightness in your upper back,
Your mid back,
And lower back.
And by doing so,
You can help release the tension in your glutes.
If you've been sitting all day,
You may feel a tightness in the lower back,
Your glutes,
Or your thighs.
Allow each of those muscles to melt.
Release the backs of your thighs,
Your knees,
And your calves.
And let your legs feel heavy as the ground beneath you supports you.
Let your feet open out,
Relaxing the ankles.
You are safe,
And you are helpful.
As you lay here,
Imagine a bright ball of yellow light appear in front of you.
This light represents the sun's energy.
And as it comes closer to you,
You feel a warm glow.
The warmth touches your face and begins to flow from the top of your head,
Down your shoulders,
Across your torso,
Down to your stomach,
Your hips,
Your thighs,
Your knee,
Shins,
Feet,
And toes.
And let the warm yellow light wash over your entire being,
Warming your cells,
And allowing your muscles to relax a little deeper.
Slowly,
Let's begin to wake up our fingers and toes,
Rolling our ankles and wrists,
And gently bringing back movement into your arms and legs.
And slowly bring your knees to your chest,
Wrapping your arms around them,
And give yourself a nice big hug.
Thank your body for caring you and for allowing you to move.
It is your home,
So remember to take care of it.
Thank you for meditating with me.
