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 our love.
And 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.
At Inca.
There is nowhere you need to go and nothing you would need to achieve here.
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.
Settle with your breath.
Just bring awareness to the natural rhythm of your breathing.
Just simply notice your breath as it flows in.
And slew the fuse 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 onto.
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 hand.
Feel its warm.
Feel your heart soften.
Become aware of your heart.
Softly.
Slowly.
Beautiful.
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.
Small spaces between your tombs.
The tips of your toes.
On the soles of your feet.
Just noticed Maybe there is a woman.
Or 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.
Arches,
The heels,
And just sense the entire foot.
Gently bring your attention to your ankles now.
Notice the joints there.
Subtle attention.
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 just soften a little more.
Breathe in.
The slow breath out.
Now,
Allow your awareness to move into your lower left.
Calm.
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 cast 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 surfing.
Take a breath,
Eat.
And a breath out.
Letting go.
Now just see your knees are being bathed in gentle form.
And just invite ease into these joints here.
Allow your awareness to travel into your thighs now.
Those large muscles on the upper leg.
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.
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 Good.
Now let's bring awareness to your belly now.
Just notice the gentle rise and fall of each breath you take.
Breathe in.
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.
Reducing any holding or tension there.
Your internal organs are all being bathed in a warm,
Healing light.
Softly Please.
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.
YOLAWABA is soft.
Let's relax It is 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.
Letting your heart,
Your chest,
Soften.
The breath is moving so freely now.
This is the space of quiet presence.
Healing within.
Beautiful.
I'll bring awareness to your hands.
The fingers and the palms.
Backs of your hands.
Just notice any sensations of warmth.
Or tingling here.
Allow your hands to just rest completely.
That's all.
And relax.
Your arms and shoulders now.
Allow your awareness to travel up through your arms,
Your forearms.
The elbow.
Your upper arm.
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 melt.
Let them soften.
Bring your attention to your neck and throat area now.
To the muscles at the back of your neck.
Sides of your neck.
And just allow this area to soften.
Allow your throat.
Feel open and so relaxed.
Right now.
Breathe in.
And gently and softly.
Please.
Bring your awareness to your jaw.
Just allow your jaw to soften.
Or cheat.
And nose.
Just notice the gentle expression of your face.
As the muscles begin to relax.
Letting go.
Let the eyes soften.
Your forehead is moving.
And just sense the top of your head now,
The crown.
Just feel your entire.
.
.
You stink easily.
Wonderful.
Breathe in.
Feel the expansion.
Breathe out.
Letting go.
Now we'll 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.
Sewing in flowing out.
And it's moving through your body.
Take a deep breath in.
And a slower relaxing,
Sighing.
Breath out.
There's 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 shoulder.
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 calm.
Of relaxation.
Just feel into that rest.
Feel into that relaxation.
Just notice how your body feels.
And it is this rela.
A moment here.
And when you're ready,
Softly and gently open your eyes.
And carry this beautiful feeling with you.
Your day,
Your morning.
Or your ethnic.
Labus day,
My friend.
