Grounding Body Scan

Read slowly and spaciously. 1-2 breaths after each line or comma, 2-3 breaths of pause between each paragraph.

Grounding Body Scan

For this meditation we can sit upright or lie down….
In either shape, the spine is neutral and long.
With eyes open or closed, begin by feeling into any body parts that are touching ground.
Notice that connection, between your body and the earth.
And allow your body, to rest further down. Down towards earth.
Equally, feel into a sensation, real or imagined, of the earth rising up to meet you, meeting your relaxing, downward energy with a lift.

And then notice your toes.
Not necessarily seeking sensation, but a simple awareness, a noticing, witnessing the toes.
Both right and left side body.
You may feel something, or nothing at all.
But stay with awareness of toes.

And then awareness of the feet. Right and left foot.
The inner arches, the tops and bottoms.
Awareness of ankles and heels.

Notice the shins. The calves.
The knees and the back of the knees.

Inviting in all sensation, or none, with equality.
Treating all that arises equally.
Spaciously.
Open to whatever arises, just noticing.

Notice the thighs. Notice the hamstrings. Front and back side of the upper legs.
Notice the hips, exploring sensation in the pelvis, the glutes, the front, back and sides.
All 360 degrees of the hips.

Draw awareness up to the belly. Aware of belly movement with the breath.
Aware of the low back, and aware of the kidneys.
Whether or not this awareness of internal organs is real or imagined.

And then notice the chest.
Can you feel or hear your own heart beating.
Not only through the front of the chest, but the back.

From the chest, aware of the shoulders.
Ease in the shoulders as you explore right and left, front and back.