Embody mindfulness with this ground meditation script

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

Grounded Body Scan

For this meditation, we can stand upright or lie down…
In both shapes, the spine is neutral and long.
When you open or close your eyes, you start by feeling the parts of your body that are touching the ground.
Beware of the connection between your body and the Earth.
And forgive your body and put it down further. Down towards the earth.
Similarly, feel the senses of the earth, realistic or imagined, and meet your relaxed and downward energy as you rise to meet you.

And you’ll notice your toes.
They don’t necessarily want sensations, they witness simple perceptions, awareness, and toes.
Both the right and left side bodies.
You may feel something, or there may be nothing at all.
But recognize your toes.

And then the recognition of the feet. Left and left foot.
Inner arches, top and bottom.
Ankle and heel recognition.

Be careful of your shins. calf.
Knees and behind the knees.

You are invited with equality and with all kinds of feelings.
Treat everything equally.
extremely.
Anything that happens is open and you just notice it.

Pay attention to your thighs. Pay attention to the hamstrings. Front and back of upper limbs.
Pay attention to your hips, pelvis, glut, front, back and side sensations.
All 360 degree waists.

Draw consciousness on your belly. I know how my stomach moves with my breath.
It recognizes the lower back and the kidneys.
Whether this perception of this organ is realistic or imagined.

And then I notice my chest.
Can you feel or hear your own heartbeat?
Pass not only in front of the chest, but also in the back.

I recognize my shoulders from my chest.
Easily inside the shoulders when exploring the right and left, front and back.