Embody Mindfulness With This Grounding Meditation Script

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 are able to 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 which 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 right into a sensation, real or imagined, of the earth rising up to fulfill you, meeting your relaxing, downward energy with a lift.

And then notice your toes.
Not necessarily in search of sensation, but a straightforward awareness, a noticing, witnessing the toes.
Both right and left side body.
You may feel something, or nothing in any respect.
But stick 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 within the pelvis, the glutes, the front, back and sides.
All 360 degrees of the hips.

Draw awareness as much as 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’re feeling or hear your personal heart beating.
Not only through the front of the chest, however the back.

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