Welcome.
I'm Mila and together we'll experience a quick body scan relaxation.
So.
.
.
It's time to slow down for a little while.
Nothing to achieve right now.
Nothing to solve.
Just a few quiet minutes to reconnect with yourself.
This body scan is simple.
And sometimes the simplest practices.
Are the ones that help us the most.
You're not trying to force relaxation.
You are simply noticing the body.
And giving it permission to soften.
Little by little.
So take a moment now to settle in comfortably.
You can sit down.
Or lie down if that feels better for you.
Allow your hands to rest naturally.
And gently close your eyes.
Take one slow breath in.
And a soft breath out.
Again.
Breathing in gently.
And letting go slowly.
One more time.
A calm breath in.
And an easy breath out.
Now,
Simply allow your breathing to return to normal.
No effort.
No control.
Just breathing.
Bring your attention now to your feet.
Notice both feet resting beneath you.
The toes.
The soles of the feet.
The heels Just noticing.
And as you notice them,
Allow them to relax a little.
Just a little.
Move your awareness now into the ankles.
The lower legs.
The calves.
Notice if there's any tightness there.
And if there is.
.
.
You don't need to fight it.
Simply breathe.
And soften around it.
Bring your awareness now to the knees.
The thighs,
The hips.
Allow the muscles around the hips to loosen slightly.
As though the body is beginning to sigh.
Now move into the stomach.
The lower belly.
You may notice movement there with the breath.
Allow the stomach to soften.
There is nothing to hold in right now.
Nothing to brace against.
Let the breath move naturally through the body.
Now bring your awareness to the chest.
The ribs.
The heart area.
And just notice how it feels today.
No judgement.
No need to change anything.
Just noticing.
And now the shoulders.
So many people carry tension here,
Without even realizing it.
See if you can allow the shoulders to drop even 1% more.
A little softer,
A little heavier.
Good.
Now move down through the arms.
The upper arms.
The elbows.
The forearms.
The wrists.
The palms of the hands.
The fingers.
Notice the feeling of the hands resting.
Warmth,
Heaviness,
Stillness.
Now bring your awareness to the neck.
The throat.
The jaw.
Allow the jaw to unclench gently.
The lips.
The tongue.
Make sure it's relaxed.
And now the cheeks.
The eyes.
Move the small muscles around the eyes,
Let them loosen,
Let them feel relaxed.
The forehead.
Smooth and easy.
And now the scalp.
The whole head is relaxed.
Wonderful.
Now,
Become aware of the body as a whole.
Just sitting here.
Breathing.
Nothing missing in this moment.
Notice the natural weight.
Of the body.
The support beneath you.
The quiet rhythm of your breathing.
And for a few moments.
Simply rest here.
Nothing to do.
Nowhere to get to.
Just this.
Just breathing.
Just being.
And notice how even a few minutes like this can change the way you feel a little calmer a little clearer.
A little more connected to yourself.
And that's what matters.
Take a slightly deeper breath in now.
And slowly breathe out.
Begin gently to bring back movement into the body.
Wiggle the fingers,
The toes.
Maybe roll the shoulders softly.
Just take your time.
And before you open your eyes.
.
.
Remember this.
Your body has been carrying you all day,
Every day.
It deserves kindness too.
Take one final gentle breath in.
And exhale slowly.
And when you're ready.
.
.
Open your eyes.
Thank you so much for sharing your time with me.
Have a wonderful day.
