Hello,
My name is Ale Garnica.
This is a mindfulness practice called Body Scan.
Designed to gently relax your body and prepare you for a deep,
Restful sleep.
Find a comfortable position.
Laying down on your back.
Allow your body to settle into stillness.
Let your arms rest by your sides.
Palms facing up if that feels good.
And when you're ready,
Gently close your eyes.
Bring your attention to the body.
Notice how the body is in contact with the surface you are laying down on.
Also,
Feel the parts of the body that are in contact with one another.
Maybe your fingers are gently touching.
Or your feet have come to rest side by side,
Creating a sense of connection.
Allow yourself to become aware of these subtle sensations.
These sensations that are always present,
But we rarely notice them.
If you find the mind wandering,
Gently guide it back to the here and the now.
Using the breath as an anchor.
Take one deep breath.
Breathe in.
And breathe out.
Now,
Move your attention to the scalp.
Imagine it softening completely.
Then,
Gently shift your awareness to the forehead.
The eyebrows.
The cheeks.
And the jaw.
Notice how slowly and softly they begin to relax.
A lot of tension tends to accumulate in the muscles of our face.
See how this tension slowly melts away,
Like ice in warm water.
Let that sense of ease flow down to the front and to the back of the neck.
Moving to the shoulders,
The upper arms,
The elbows,
Forearms,
Wrists,
Hands and fingers.
Feel each muscle softening and surrendering with trust.
Feeling lighter with each breath.
Now,
Bring your attention to the chest.
Feel the muscles in that area letting go.
Allow that relaxation move down into the abdomen.
And also moving to the lower back.
Flowing up gently to the upper back.
Freeing those muscles from tightness and stress.
Bring your attention to the hips,
The glutes,
Creating a deep sense of relaxation in each muscle there.
Then,
Gently move your awareness down to the thighs,
The back of the thighs,
The knees,
The back of the knees,
The calves,
The shins,
The ankles,
The feet,
All the way down to the toes.
Noticing how,
One by one,
Each muscle lets go of all tension,
Surrendering,
Softening.
The tightness in our bodies often mirrors our mental state.
As we relax the body,
We also calm the mind.
Now,
Become aware of the body as a whole.
Feel it resting comfortably on the surface that supports it.
Experiencing a deep sense of relaxation,
Trust,
And letting it surrender.
Just as the body trusts the surface to hold it,
You can trust life,
Holding you,
Guiding you.
Let go of expectations,
Of future plans,
Of past regrets.
Allow yourself to rest deeply.
There's nowhere to go,
Nothing to do.
Let the body stay exactly as it is.
Trust that you are safe,
That you can let go completely.
Let sleep come naturally,
As your body and mind relax even more.
May you rest deeply and wake up feeling refreshed,
Renewed,
And at peace.
Sweet dreams.
