Welcome to this gentle body scan.
Just take a moment to settle into your comfy space,
Warm and cozy.
You might be lying down or just sitting in a way that allows your body to feel supported.
Allow your hands to rest easily in my lap.
And just slowly and gently close your eyes.
You are here to rest,
Renew and recuperate.
So take a slow,
Easy breath in.
And just allow your breath to fall away naturally.
Letting go.
There is nowhere you need to go and nothing you would need to achieve here.
Just be in this moment of quiet awareness.
So just take another gentle breath in and a soft breath out.
Let your shoulders drop slightly down from your ears,
Allowing your body to begin unwinding in its own time.
Just settle with your breath.
And just bring awareness to the natural rhythm of your breathing.
Just simply notice your breath as it flows in and slowly flows out.
Feel the rise of your chest as you breathe in and the gentle movement of your belly.
Gently breathe out.
Nice breath in.
And a slow,
Longer exhale,
Letting go of any stress or tension you've been holding on to.
Each breath that you are taking is just bringing a little more ease into your body and just allow your body to soften.
Guide your attention back to your breath again and again.
With kindness.
Allow your breath to be a beautiful anchor.
A quiet rhythm that supports this beautiful moment of rest.
Tune into this present moment.
Hand on heart.
Feel it's warm.
Feel your heart soften.
Become aware of your heartbeat.
Softly,
Slowly.
Now we will begin to gently travel down your body with awareness.
There's nothing you need to change.
Just simply notice any sensations that are present.
So let's begin by bringing your attention to your toes.
The small spaces between your toes,
The tips of your toes and the soles of your feet.
Just notice maybe there is a warmth or a coolness.
Or maybe it's very little sensation at all.
All the experiences are welcome.
Allow your toes and feet to soften as if they are gently melting into the surface beneath you.
Take a breath in and a slow breath out.
Now let your awareness spread through the soles of your feet,
The arches,
The heels and just sense the entire foot.
Gently bring your attention to your ankles now.
Notice the joints there,
The subtle attentions.
Just bring it to your ankles.
Notice your joints,
The subtle sensations that may be present there.
Breathe in and with each breath out,
Invite the feet and ankles to soften.
To just soften a little more.
Breathe in and a slow breath out.
Now allow your awareness to move into your lower legs,
The calves,
Your shins and just perhaps notice the weight of your legs or even the contact with the surface beneath you.
Let the muscles of the calves loosen and allow your legs just to rest completely.
Now bring awareness to your knees.
The front of your knees,
The back of your knees.
Just observing.
Take a breath in and a breath out,
Letting go.
Now just see your knees are being bathed in gentle warmth and just invite ease into these joints here.
Allow your awareness to travel into your thighs now.
It's those large muscles on the upper legs and just sense the weight and presence of these thighs.
Just let the muscles soften here as though they are gently sinking down.
Bring attention to your hips and pelvis now.
And this area,
It holds so much of your body's support.
Just breathe into these areas.
Breath in and a breath out,
Releasing any tension there.
Just allow your hips to become heavy.
They are resting deeply now.
Breathe in.
And slowly breathe out.
Now let's bring awareness to your belly now.
Just notice the gentle rise and fall with each breath you take.
Breathe in.
Let your belly rise and breathe out,
Letting it fall back towards your spine.
Just allow your belly to move naturally,
Softly expanding and softly falling.
Allow your belly to soften even more,
Releasing any holding or tension there.
Your internal organs are all being bathed in a warm,
Healing light.
Gently as you breathe in and out.
Now bring your attention to your lower back.
All those muscles along your spine.
All the nerves along your spine.
Let each vertebrae release.
Let go.
And if there is any tightness that you feel,
Just simply acknowledge it with kindness.
Breathe in,
Flowing down your spine.
Breathe out,
Releasing,
Letting go.
Your lower back is soft.
It's relaxed.
It's supported by the ground beneath you.
Breathe in.
And slowly breathe out.
Releasing even further.
You are becoming so relaxed right now.
So bring your awareness to your chest and your heart center now.
Notice the gentle movement of your breath in your chest.
Sense the steady rhythm of your heart.
Breathe in.
And softly breathe out,
Letting your heart,
Your chest soften.
The breath is moving so freely now.
This is the space of quiet presence.
Feeling within.
Now bring awareness to your hands.
The fingers and the palms,
The backs of your hands.
Just notice any sensations of warmth or tinkling here.
Allow your hands to just rest completely.
They are soft and relaxed.
Allow your awareness to travel up through your arms,
Your forearms,
The elbow,
Your upper arms.
Just let your arms feel heavy and supported.
Gently notice your shoulders.
And just soften your shoulders that are carrying any tension,
Any tightness.
Take a breath in.
As you slowly breathe out,
Allow your shoulders to drop even further.
And just let them release any unnecessary effort.
Let them soften.
Bring your attention to your neck and throat area now.
To the muscles at the back of your neck.
The sides of your neck.
And just allow this area to soften.
Allow your throat to feel open and so relaxed right now.
Breathe in.
And gently and softly release.
Bring your awareness to your jaw.
Just allow your jaw to soften.
Just notice the gentle expression of your face as the muscles begin to relax.
Letting go.
Let the eyes soften.
Your forehead is smoothing.
And just sense the top of your head now,
The crown.
Just feel your entire head.
Breathe in.
Feel the expansion.
Breathe out.
And just allow your awareness to expand and sense your whole body all together.
So from the soles of your feet to the crown of your head,
Your entire body is now resting.
It is breathing supported.
So perhaps notice a gentle wave of calm flowing in,
Flowing out.
And it's moving through your body.
Take a deep breath in.
And a slower,
Relaxing sighing.
There is nothing to do here.
Just rest in this beautiful awareness.
Slowly breathing in.
And breathing out.
Now begin to deepen your breath even further.
Just invite a little movement back into your body.
Maybe rolling your shoulders or just giving yourself a little stretch.
Bring your awareness back to your surroundings.
Just take your time here.
There is no need to rush.
You are bathed in a feeling of calmness,
Of relaxation.
Just feel into that rest.
Feel into that relaxation.
Just notice how your body feels when it is this relaxed.
And when you're ready,
Softly and gently open your eyes.
And carry this beautiful feeling with you.
To your day,
Your morning,
Or your evening.
Namaste,
My friend.
