14-Minute Body Scan To Release And Relax

Take a 14-minute pause in your day, get cozy and comfortable, and relax with a no-frills body scan to release tightness in your body that may have accumulated during your day or week. When we stress or concentrate the body responds by tensing up, this is a body scan to soften the body and your being so you can be more present and centered for yourself and the ones you love.

Transcript

Making sure that you're completely comfortable. Maybe you'd like to have a pillow under the head or a cushion under the knees and when you're feeling a hundred percent comfortable that the body's not asking for anything else maybe just allowing a nice big sigh out through the mouth letting your body know that you're coming into a place of rest where there's no need to do anything plan anything be anywhere you can just be if it's right for you maybe close the eyes here or if not just keep the gaze soft and start to notice the points of contact between the floor or the bed in your body noticing the parts of the body that willingly release and soften and the other parts that might be a little bit more stubborn not quite wanting to soften just yet but know that just by being aware of these areas they will soften with each exhale becoming more and more aware of the support beneath you as you allow the whole body to weigh down into the support and starts become aware of the noises around you from the most obvious of noises to the subtlest of noises allow your ears to explore then becoming aware of the air on your skin the temperature of the air does the air move or is there a stillness and then feeling that moment when the air turns into your breath the coolness of the inhale as it moves through the nostrils the warmth of the exhale as it leaves just following your breath in and out of the nostrils then allowing your awareness to travel down all the way down to the soles of your feet as you feel the soles of your feet soften the toes soften heel soften the feet completely soften the space around and within the ankles soften the calves of the legs soften the space around and within the knees soften the space all around the thighs soften to the space deep within to the space of the hip sockets as you feel the space surrounding here soften the buttocks soften the whole pelvis softens the space within the pelvis softens as you feel the lower back soften all across the lower back to the sides of the way and deep into the space of the spine as you feel the lower area of the spine soften and the muscles that protect the spine soften feeling the belly completely soften the front of the ribcage softens the awareness travels around the ribcage all the way to the back of the ribcage feeling the whole ribcage soften as the space within softens allowing the organs protected within to soften feeling the space between the shoulder blades soften and the shoulder blades soften feeling the whole back completely soften completely soften down to whatever is supporting you as the awareness flows to the fingers and thumbs feeling the fingers and thumbs soften the palms soften backs of the hands soften all around and within the wrists soften forearm soften upper arm soften the space around and within the shoulders soften to the collarbone as you feel the whole of the chest soften as the awareness draws deeper within and you feel the space of the heart soften the heart itself softens the lungs soften you feel the space the back of the neck soften the back of the head soften the space behind the ears softens as the curves of the ears soften the space within the ears softens the jawbone softens the lips soften as the tongue and the teeth soften the space deep in the head space softens all the way to the crown of the head as you feel the crown of the head soften the forehead softens the space around the eyes softens the cheekbones soften the eyes themselves soften the space between the eyes softens as you feel the whole body soften feeling the space within soften as you rest here in this space for a moment starting to become aware of your inhale and the energy in that inhale as you draw the energy in and allow the sensation of the energy to flow through and around your body into the deepest areas of the body all the way to the periphery of the body all the way through to the fingers all the way through to the toes crown of the head front body back body whole of the body filled with energy filled with energy ready for your day and when you feel like there's enough energy tingling in the body maybe starting to move your fingers move your toes moving the hands and the feet and taking your time when you're ready just coming onto your side for a moment and staying here resting here until you're ready to start your beautiful day