Hello and welcome to this full body scan for deep relaxation.
In this session we will be moving awareness throughout the body to release tension and allow fresh energy to circulate.
By moving attention through various points in the body we will carry the mind away from thinking and release into feeling.
Begin by ensuring you are as comfortable as possible and make any adjustments necessary.
Feel free to pause the recording and return whenever you are ready.
Allow the eyes to close if they're not closed already.
Take a deep breath in through the nose and out through the mouth.
Again inhale deeply and let go completely.
Allow your whole body to relax and let your mind grow quiet,
Slowly disengaging from thoughts,
Images,
Or worries and allow yourself to be fully immersed in the experience of this moment.
We're going to take three deep breaths together.
Each time we'll hold the breath at the top of the inhalation before relaxing into the exhalation.
Take your first breath in,
Deep breath in through the nose and close off the throat and hold the breath in.
As soon as the body prompts you,
Slowly release the breath and exhale.
Good,
Again deep breath in through the nose,
Hold the breath in.
When prompted by the inner urge of the body,
Release the breath in a slow and steady stream.
Last time,
Inhale fully,
Deep breath in through the nose,
Close off the throat and hold,
This time even longer.
Whenever you're ready with the exhalation,
Release from the body and from the mind that which you no longer need.
Allow the breath to return to normal and simply watch the flow of each breath in,
Of each breath out.
Slowly allow the inhalations to become a little longer and the exhalations a little more complete.
Without any strain or effort,
The breath flows steadily and easily in and out.
As you inhale,
Allow the breath to fill your lungs fully from bottom to top,
From pubic bone all the way up to the collar bones.
As you exhale,
Empty the lungs completely from top to bottom,
Collar bones all the way down to the pubic bone.
Inhale deeply,
Exhale and let go completely.
Feel the expansion with every breath in and the relaxation with every breath out.
Slow and steady,
Breathe fully from bottom to top and top to bottom.
With every progressive breath,
Notice a sense of calm and peace beginning to permeate your entire body.
Now release any control over the breath and let it return to its natural rhythm.
We will now move awareness throughout the body.
When a body part is named,
Simply allow attention to move to that spot and feel what is there,
Whether it is something or nothing at all.
Remain relaxed and free from all effort or strain.
Allow attention to move to the brow,
Center,
Third eye,
To the pit of the throat,
Right shoulder,
Right elbow,
Right wrist,
Tip of the right thumb,
Tip of the right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Right wrist,
Right elbow,
Right shoulder,
Pit of the throat,
Left shoulder,
Left elbow,
Left wrist,
Tip of the left thumb,
Tip of the left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Left wrist,
Left elbow,
Left shoulder,
Pit of the throat,
Center of the chest,
Right side of the chest,
Center of the chest,
Left side of the chest,
Center of the chest,
Solar plexus,
Navel point,
Center of the pubic bone,
Right hip,
Right knee,
Right ankle,
Big toe,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right ankle,
Right knee,
Right hip,
Center of the pubic bone,
Left hip,
Left knee,
Left ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left ankle,
Left knee,
Left hip,
Center of the pubic bone,
Navel point,
Solar plexus,
Center of the chest,
Pit of the throat,
Brow,
Center.
Now relax and allow yourself to let go completely.
Breathe and experience the entirety of the body.
Feel every cell simultaneously and evenly.
Feel the whole body.
For the next few moments,
Remain passively present and simply observe whatever arises.
Allow thoughts,
Images,
Or sounds to float by like clouds in the sky.
Relax and be.
Now gently begin to bring your awareness back to your breath without any effort to control or manipulate.
Simply become aware of the rising and falling of the abdomen and just observe the spontaneous flow of breath moving in and breath moving out.
Now begin to become more aware of your surroundings and feel the weight of the body,
Whatever surface you're on,
The temperature of the air against the skin,
And the movement of breath in the belly.
Stay relaxed.
As you feel ready,
Begin to bring a bit of movement back into fingers and toes.
Maybe allowing some gentle stretching of arms or legs.
And of course,
If the impulse is to remain still,
Simply relax and set an intention to carry this level of peace and ease with you into the rest of your day,
Perhaps even the next few days.
Feeling grounded and at ease.
Whenever you feel ready,
Allow the eyes to gently open,
Taking in the light of your surroundings.
Notice the calm of the breath,
Stillness of the mind,
And the spaciousness of your being.
And appreciate yourself for nourishing yourself with this practice today.
Thank you.
We'll see you next time.
