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Hi, my name is Danielle and we are
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going to practice a meditation for mindfulness. This
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practice is best done lying
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down. So if that is accessible to you, let's do
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it.
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I'm using a couch today, but you are certainly welcome
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to lie on your mat if you
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have a yoga mat.
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and make sure you have
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some sort of soft.
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Crop underneath you whether that's a blanket or a
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yoga mat. We're gonna do a body scan for this
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practice.
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five-minute practice
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so you can bring your hands by your sides or to
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rest on your belly to feel your breath coming
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in.
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and going out
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so take a few breaths to
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arrive into the posture that
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you've chosen for yourself.
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Allowing the body to be supported by the Earth
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underneath you.
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surrendering
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allowing the muscles to soften
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releasing any tension in your face neck shoulders
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Let's first bring our awareness to the bottoms of our feet.
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Noticing if there's any Sensations, maybe your
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feet are cold or warm, but just try
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not to attach any narrative.
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To these body parts or what's coming up for
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you as we take this body scan.
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noticing the bottoms of your feet
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and begin to carry your awareness over the
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tops of your toes.
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noticing
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the big toe
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second toe
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bird toe
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fourth toe
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pinky toe
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my God, you're awareness over the tops of
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your feet.
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into your ankles
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Imagine there's a glowing light there.
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Illuminating the bottoms of your feet all ten
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toes and the tops of your feet
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the angle joint
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and begin to bring your awareness.
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to your shins
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allow this light to illuminate both Shins.
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wrapping around to the calves
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the Golden Light
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covering
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your kneecaps
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up to your quadriceps
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strings
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Noticing what Sensations are coming in there?
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You're awareness into your pelvic region.
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warm golden light traveling
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all the way up to your belly button.
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wrapping around your low back
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feel this light travel from your belly button.
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up to your rib cage
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cold and Light
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Wrapping around the thoracic spine
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the middle of your back all the way up.
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to the upper back and shoulders
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feel this light spand
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into your shoulders
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into your chest
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down both of your arms into your
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fingertips.
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Golden Light all the way from the soles of
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your feet
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all 10 fingertips
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allow this light to illuminate.
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the back of your neck
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your throat
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until it illuminates your entire face all the
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way up to the crown the top
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of your head.
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Warm Golden Light from the soles of your feet to the
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top of your head.
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the deep breath in
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the breath out
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and stay in this posture for as long as you'd like.
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observing this Sensations in your body
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namaste
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