Welcome to this body scan relaxation my friend.
Find a relaxing posture either lying down or seated with your back comfortably straight.
No need to force,
Put any pressure,
Just relax.
Place your hands by your side or on your lap,
Drop your shoulders,
Allowing your neck,
Arms and hands to relax.
I will guide this body scan as if you are lying down,
So if you choose to sit please adjust the instructions accordingly.
If you like you can close your eyes,
Noticing the solidity of the floor beneath you holding your body.
Notice the contact your body makes with the floor,
The back of your head you are lying on,
Your shoulders plate,
Arms and hands,
Your back,
Buttocks,
Legs and ankles touching the ground holding your body.
Let's set a gentle intention for our practice today.
Repeat this phrase silently or aloud.
I give this time for myself to relax my body and my mind.
I give this time for myself to relax my body and my mind.
I give this time for myself to relax my body and my mind.
Bring your awareness to your breath,
Breathing in and breathing out mindfully.
Instead of thinking about it,
Feel the bodily movements as the air comes in and goes out of your body.
No need to force or manipulate the breath in any way,
Just feel the movements of your belly and chest,
The air passing through your nostrils and throat.
Feel your lungs inflating,
Deflating,
Belly rising and falling,
Carrying away any tension or worry.
Focus on the exercise and on the parts of the body we are scanning along.
Bring your attention to your head,
Feel the contact it makes with the floor.
As you hear the bell,
Gently scan the crown of your head,
The skin in the scalp,
Gently observing the sides and the back,
Noticing any sensation as your awareness gently goes scanning around your entire head.
Feel the vibration of the sound of the bell inside the skull,
Allowing your awareness to scan the sensations you might feel in your entire head.
Relax.
Move your awareness now to your face.
Begin with the forehead and all the sensations you may notice there.
In this very busy digital world,
With computers and phones,
The visual information we are in touch daily makes our eyes very tired,
So allow your eyes and little muscles around them to just relax.
Relax.
Gently go scanning the cheeks,
The nose,
Jaw.
A smile is a good way to invite relaxation to your face,
So smile and gently scan the muscles around your entire face.
Smile.
Relax and smile.
Bring your focus to your neck and throat now.
Feel the breath flowing smoothly behind your throat,
The sensations of the air coming inside your lungs.
Attention now to the shoulders.
Drop them gently as we scan across from one shoulder to the other shoulder.
Let any tension melt away like snow under the sun,
Leaving a sense of lightness and freedom.
Let your awareness travel down to your arms,
Moving gently through your elbows,
Wrists,
Back of the hands,
Palms of the hands under the sensations you might feel inside out your hands.
You might feel a delicate tingling,
A vibrating energy running around your hands,
A dance of sensations inside out your hands.
You may imagine your awareness is a radiant light illuminating every corner of your hands.
The light flows like a warm golden river bathing each finger under the space between them,
From the thumbs to the pinkies,
Inside out,
One by one.
Shift your attention now to your chest,
Your heart center.
Imagine a bright and warm light shining inside your heart like a radiant sun,
Its warmth spreading throughout your body.
Each heartbeat is a drumbeat of life spreading love and compassion throughout your body.
Move your awareness to your abdomen.
Your belly is a vast,
Deep,
And peaceful ocean.
Feel the gentle waves of your breath rising and falling,
The ebb and flow of life bringing you a sense of peace and balance.
Now let your awareness travel down to your hips and pelvis.
Feel the sensations around this area.
Both legs now.
Imagine them as a sturdy tree rooted deeply into the earth,
Grounding your entire body.
Feel the sensations in your muscles,
The warmth and energy flowing through them.
Feel this gentle soothing flow of sensations inside out your entire legs,
Thighs,
Knees,
Calves and shins,
Ankles.
Relax,
Relax,
Relax.
Let's focus on our feet now.
You may imagine them as the roots of a strong tree deeply connected to the earth below.
Feel the contact with the ground,
The sensations in your soles,
Toes,
One by one,
And the spaces between them.
Imagine your awareness as a warm golden light illuminating every part of your feet,
Grounding you firmly and bringing a sense of stability,
Connection.
Take a moment to feel the whole body.
Imagine a warm light coming from your feet,
Moving up to your lower legs,
Thighs,
Belly,
Chest,
Face,
Head,
Illuminating your entire body from your head,
Gently traveling all the way down to your feet and moving up again to the crown of your head,
Giving you strength,
Solidity,
Grounding you on the earth,
Supporting your entire being.
When ready,
Open your eyes and allow this relaxing experience you just have through this meditation to bring you a deep sense of well-being,
Relaxation,
And stability throughout your day and night.
Thank you for letting me guide you,
My friends.
Namaste.
