Hello,
And welcome.
I'm so grateful you're here.
I'm Joanna Barrett,
Your guide for this body scan practice for stress and anxiety relief.
During our time together,
You'll be led through a grounding and supportive practice to help calm the nervous system,
Release tension,
And quiet your mind.
Whether you're feeling overwhelmed,
Anxious,
Or simply in need of a pause,
This practice invites you to reconnect with your body,
One breath at a time,
And return to a place of inner steadiness,
Peace,
And ease.
Let's begin by finding a comfortable,
Supported position,
Preferably lying down.
You may place a bolster or rolled blanket under your knees,
And support your head with a folded blanket or pillow,
And let your arms rest gently by your sides,
Or your hands making contact with your torso,
Whatever feels grounding and loving for your body.
Take a moment to settle in,
And allow yourself to be held by the earth beneath you.
If it feels comfortable,
You can gently close your eyes,
Or keep a soft gaze.
Both are great options.
Begin by taking a long,
Slow breath in,
And exhale out through the mouth with a sigh.
Again,
Inhale deeply,
Gently filling your lungs,
And exhale completely,
Letting your body soften a little bit more.
Now,
Bring your awareness to the top of your head.
If you notice any sensations or energy at the crown chakra,
Or the space above your head,
There's no need to change anything.
Simply observe.
Allow your attention to move down your forehead,
And your temples.
Notice if there's any tightness or tension.
Invite the space between your eyebrows to soften,
And the space behind your eyes.
Let your eyes rest back into their sockets,
Releasing any strain or stress.
Notice if there's any sensation behind your eyes.
Feel more aware of your breath.
With each inhale and exhale,
Is it flowing through your nose,
Or your mouth?
There's no need to change it.
Just know this,
How your breath moves in and out.
Bring your focus to your cheeks,
Your jaw.
Let the muscles soften,
And relax.
Unclenching your teeth,
And relaxing your tongue.
Bring your attention to your throat,
And your neck.
Notice any sensations here.
If it feels supportive,
Perhaps gently turning your head from side to side.
Move freely through the throat channel.
Now feel into your shoulders.
Let them drop down and away from your ears.
Let them be heavy on the earth.
Or,
Simply feel any sensations as they are.
No need to fix or change anything.
Just open awareness.
Let your attention move down to your arms.
From your upper arms,
To your elbows,
To your wrists,
And all the way down into your hands and fingers.
Notice any sensation in a gesture of receiving.
View the full energy exchange.
Bring awareness back up to your chest and heart space.
Placing a hand here if you feel called to do so.
Notice the rise and fall of your breath in your torso.
Letting yourself soften with each inhale.
If any emotions arise in your heart center,
Simply let them come and go.
Let your attention dive deeper down to your abdomen.
Let your torso gently expand and soften with each exhalation.
Feel the points of contact with the ground.
Allow your breath to flow into your low back and hip.
Offering healing energy to the space within you.
Now move down to your thighs.
Bringing attention to the front,
The back.
Feel the connection down to your knees.
Sending some gentle breath all the way down your spine.
As you draw awareness to your ankles.
Notice the soles of your feet.
Notice the soles of your feet.
Thawing you down into the earth.
Down to the core of the earth.
From mother earth to you.
Supported and deeply nourished.
As if wrapped in a warm blanket of love and gentle peace.
Let yourself rest here for a few breaths.
Inhaling softly as if breathing in a peaceful golden light.
Feeling completely like a wave retrieving back to the totality of the ocean.
Breathe.
I'll be here in a few moments to guide you back.
Wiggle your fingers and toes or move in any way that feels nourishing.
Gently roll to one side.
Pausing there for a breath or open.
Reconnecting to the space around you.
Breath together.
Inhale deeply,
Filling with any lingering stress or tension.
Let it all go.
