So let's start by finding

a comfortable posture.

This could be sitting, lying

down or standing, whatever

feels good for your body today.

If it feels okay to do so,

you can close your eyes.

And we'll take one deep breath together.

In through the nose.

And slowly out through the mouth.

Inviting the jaw to relax.

Let the shoulders be at ease.

And the hands and belly can soften.

As the body settles into this

moment, relaxes into this moment,

the mind can start to settle as well.

And the breath can fall

into its natural rhythm.

No need to force it or breathe deeply.

You can even place one hand on

your belly if it helps you connect

to the breath more intimately.

In then this meditation, well be doing

a body scan as a way to connect to the

body more deeply, manage discomfort,

amplify feeling of feeling good and

also be more grounded in our lives.

So let's start by bringing

our awareness to our head.

Feeling a hair on the scalp.

The forehead, the eyes, cheeks, the mouth.

The jaw and ears.

Sliding your awareness

down and into the neck.

The throat, which can be a more

vulnerable part of the body.

Coming to the shoulders,

the arms and the hands.

Noticing any sensations in the hands.

Especially the fingertips, very

sensitive part of the body.

Coming around to the torso.

Feeling that front, the

chest and the belly.

And then the back.

If there's any discomfort, we're

just meeting it with compassion

and relaxing the muscles around it.

Sliding down through the pelvis.

The thighs.

Feeling the quadriceps and the hamstrings.

Moving through the knees.

The calves and shins.

And then lastly, the feet.

Just feeling maybe where

the feet touched the ground.

And then take one deep breath

through the entire body.

Almost feeling as though the air

is coming in through the nose

and mouth, and then going all the

way down to the feet, the arms.

So breathing in.

Filling up this body.

And then breathing out, letting

go of any lingering tension

And you already can start to reorient

yourself back into this space.

And invite the eyes to open.

That's a great job.

Hopefully you're in touch with

your body a little more now.

And try to take this with

you as you go about your day.

Feeling your feet on the ground if

you're stressed, noticing when you're

holding tension in the shoulders.

The body is one of the quickest ways

that we can settle ourselves when

we learn how to be in touch with

it and offer it at what it needs.

So thank you for your practice.

And until we talk again, take care.