Welcome to your Sunrise Well guided body scan meditation for grounding during times of anxiety.
Please find yourself a comfortable position and gently bring your eyes to a close.
And you can just take the first few moments to just notice your body,
Maybe the weight of your feet down on the ground or the weight of your hips in the chair.
Also feeling your hands resting wherever they may be resting.
We're looking for that lengthened spine.
You can sort of feel if you're sitting,
You can feel the lengthening of the spine from the sit bones all the way up through the spine,
Up the back of the neck.
And you can sort of feel the top of your head tilting so that your chin tilts a little bit towards your chest.
There's that real lengthening in the back of the neck.
And we just start to slow down our breathing.
You might hear different sounds around you,
Just letting them pass you by.
Letting your belly puff out a little bit,
Just relaxing the muscles around the belly.
And we're going to start right at the top of the head.
Please bring your awareness to the top of your head.
Just let that sense of awareness drift over the sides and the back of the head.
Down the forehead.
So bringing your awareness to your forehead.
Your left eyebrow.
And your right eyebrow.
And your left eye.
And your right eye.
And you might notice as you do this,
You might sense some tightness or tension around the eyes so you can help them to relax.
Just telling the muscles to relax.
Bringing your awareness over your left cheekbone and jaw.
Your right cheekbone and jaw.
Your left ear.
Your right ear.
Bringing awareness to your lips.
Your tongue.
The inside of your mouth.
Your chin.
And bring your awareness to your nose.
Feeling the breath coming in and out.
Moving your awareness down around your neck.
The back of the neck,
The front of the neck,
The sides.
The chest.
The left shoulder.
All the way down the left arm.
Just noticing,
Bringing your awareness all the way down the left arm to the top of your hand.
And then the bottom of your hand,
The palm of your hand.
Notice any warmth in your hand.
Moving to the right shoulder.
All the way down the right arm to the top of the right hand and the bottom of the right hand.
Noticing the warmth in your right hand.
Bringing your awareness to both hands,
The palms of your hands.
Just notice any sensations there.
Next,
Move your awareness from the top of your back down the middle of your back to your lower back.
And then coming to the front of the body from the top of the chest to the middle torso and then down to the belly area.
Just check that your belly is still relaxed,
Puffed out,
No tension.
Moving to the left hip and buttock.
Bringing awareness to the left leg,
All the way down the left leg.
Just move your awareness slowly down the left leg.
Bring your awareness to your foot,
Your left foot on the floor.
All the way to the bottom of the left foot.
Just noticing the warmth or any sensations in the bottom of the left foot.
Moving to the right hip and buttock.
And then slowly moving down the right leg from the top of the leg down to the bottom of the leg.
Just bring your awareness all the way along the leg down to the right foot.
Then bringing your awareness to your right foot on the floor,
All the way down to the sole of the foot.
Notice any sensations in the sole of your foot.
And then noticing both feet,
So bringing your awareness to both feet on the floor.
Bringing your awareness to both hands on your lap.
And bringing your awareness back to your nose and the breath gently coming in and out.
Getting a sense of your whole body,
Your whole body at the same time from the top of your head down to the soles of your feet.
Taking another moment here.
I'm going to finish with a long open mouth sigh,
So we'll take a deep breath in through the nose.
Open your mouth,
Exhale.
And then if you're ready and when you're ready gently cracking open the eyes again.
