Hi there.
For this guided meditation,
I'd like you to just sit on your chair,
Find a comfortable place to be still.
Feel the chair under your butt cheeks and in the small of your back and just consciously recognize where your body connects with the surface.
I'd like you to find a natural grounding with your feet on the ground and with your hands,
Take a moment and recognize if you feel you need to gain energy or if you're looking for more grounding.
If you're looking for grounding,
You can put your palms face down on your thighs.
If you're looking for energy,
You can open them up,
Face up.
As we begin this body scan,
I'd like you to close your eyes,
Focus on your breath and consciously take your breath in through your nose and out through your mouth.
Consciously taking another breath in through your nose,
Filling your belly first and up into your chest,
Lengthening your spine and exhaling through your mouth.
Third breath in through your nose and out through your mouth.
As we continue the body scan,
Be conscious of your breath and where you find tension,
Worry,
Focus into your breath and into relaxing that area of your body.
Starting at our head,
I'd like your attention to go to your scalp,
To the crown of your head and feel all of the hair follicles of your hair and down into your forehead,
Recognizing any tension that there might be.
Into the eyebrows,
The furrowed brow between the two eyebrows and down into your cheeks.
Feel your eyes,
Recognize if there's any heaviness,
Any tiredness and gently breathe into them.
Moving down into your jaw,
Notice any tension and let your teeth slowly float apart while your jaw drops by a millimeter or two.
Your tongue,
Your throat,
Bringing your thought to your breath through the back of your neck and recognize where your spine meets your cranium and down into your neck,
Taking a deep breath in,
Recognizing any tension that may be there.
Into your deltoids and your shoulders,
Down your spine into your shoulder blades,
Recognizing if there's any tension between there.
Taking a deep breath,
On your exhale,
Focusing on letting your shoulders drop by a millimeter,
A centimeter,
Letting the pain,
The tension,
The stress slide off your shoulders.
Breathing deep again,
I'd like you to bring your focus from between your shoulder blades through your chest and into your heart.
Recognizing the steady beat,
Steady pulse of this life-giving muscle.
Give some gratitude to your heart that works so tirelessly for you and all the work that you do.
Taking a deep breath,
Saying thank you to your heart,
Moving down into your belly,
Into your ribcage,
And recognizing where you're holding any tension,
Consciously or unconsciously.
And just let it go.
Let your stomach relax,
Breathing into your belly and out through your mouth.
As we come back through the belly into the small of the back,
Notice where it touches the chair that you're sitting on.
Notice any tension you may have in the small of your back.
And down into your glutes,
Notice where your body connects with matter,
Where any tension might be.
Into your hips,
Taking a conscious deep breath.
And as you exhale,
Relaxing into your hips,
Relaxing those muscles that tirelessly move for you.
Down into your hamstrings,
Into your quads,
Where we arrive at our knees,
Saying thank you to our knees,
Bringing consciousness to the weight,
To the effort that they continuously bring us to move us through our day.
Down to our calves,
To the shin bone,
To the shin muscle,
And into our ankles.
As you get to the feet,
I'd like you to notice the points where your feet make contact,
To the floor,
Where they ground you to the earth.
Noticing each toe and ball of your foot.
And consciously moving your pulse down into your toes,
Pushing new blood,
Oxygen-rich blood to your extremities.
As we move back up,
Notice where any other tension may lie or have returned as your attention is moved on.
Without judgment,
Breathe deeply,
Saying thank you,
And letting go of that tension.
Into your shoulders and down your biceps and triceps,
Into your elbows and forearms and wrists.
Finally,
Moving your attention into your hands.
These hands that do so much,
That allow you to move through your day with articulation and grace.
Focus on each joint,
Any tendon,
Each finger.
And again,
Bringing your focus,
Your pulse,
Your heart,
Your oxygen-rich blood into your extremities to feel your heart pulsing in the tips of your fingers.
Coming back to your breath,
I'd like you to focus on taking three last deep breaths.
Breathing in through your belly,
Up into your chest,
And exhaling through your mouth.
In through your nose,
Filling your belly,
Up into your chest,
And out through your mouth.
As you finish your third breath,
Slowly bring your attention back to the room,
Back from your fingers,
Your shoulders,
Your lats,
Your thighs.
Slowly open your eyes in a time that works for you,
And come back to the room.
