Body Scan for Deep Relaxation

This track is perfect to use as rest-bit for you mid-day slump or to help settle your mind and body before sleep. The body scan is a progression of consciously relaxing your entire body from your toes to the top of your head. Enjoy this gift of rest that you are showing up for. Namaste!

Transcript

You may do this practice lying down,

Sitting on a cushion or a chair.

Wherever you are,

Let your body relax and soften.

Now bring your attention to your breath.

Breathe deeply in through the nostrils and out through the mouth.

A few more times as your body is beginning to settle.

If you become uncomfortable,

Please feel free to adjust your posture or position.

Breathing deeply,

Bring your awareness to your body.

Invite yourself to relax into this moment.

Let your body feel free,

Open and safe.

Bring your attention to the top part of your head,

To your skull and cap.

Breathe into your skull and breathe out any tension in your scalp.

Move your attention into your forehead.

Become aware of your forehead,

Accepting whatever tension might be there.

Then breathe into your temples and breathe out,

Allowing the temples and forehead to feel relaxed completely.

Bring your attention into your eyes.

See if you can soften your eyes as you breathe in.

And as you breathe out,

Let go of any tension around the eyes and the muscles that support the eyes.

Breathe in gratitude for your clear,

Bright and relaxed eyes.

Now bring awareness to your ears and the muscles in and around your ears.

Breathing in fully,

Open your ears.

Exhaling,

Feel the tension around the ears relax.

Breathe in through the nose.

Feel air passing into the nostrils and passing out through the nostrils,

Relaxing the nose.

Breathing in,

Imagine that the air you're inhaling is full of vital energy.

And every time you exhale,

There is a deeper sense of relaxation.

Now bring your awareness to your mouth.

Feel your lips,

Your gums,

Teeth and tongue.

Relax your whole mouth,

Letting your jaw soften.

In your inhalation,

Bring a slight smile to your mouth.

On your exhale,

Feel yourself letting go of tension in your jaw,

Your cheeks,

Lips,

Your tongue and your throat.

Gently move your awareness to your throat and neck.

Let your awareness rest lightly in this area.

Feel your neck and throat.

Breathe into the neck and throat and accept whatever tightness might be in this area.

Now breathe out to release any tension present in this area.

With your awareness on your shoulders,

Breathe into your shoulders.

Let all tension melt from your shoulders as you exhale.

Let your shoulders drop as you relax them.

Bring your attention to any sense of heaviness in your shoulders,

Letting go of your burdens.

On your breath out,

Drop your shoulders even further.

Now let your awareness be in your arms.

Inhaling and exhaling,

Breathe into your arms.

Be aware of any tightness in your arms.

There is nothing that you need to hold on to.

With your attention lightly on your arms,

Breathe spaciousness into your arms.

Breathe out relief and release.

Now touch your hands with your awareness.

Let them open.

Your palms are facing upward.

Breathe into the palms of your hands.

Inhaling,

Imagine the tension in your arms and hands flowing out through the ends of your fingers.

Let your hands feel light and alive.

Now bring your awareness into your spine.

Breathe into your spine,

Letting it stretch with your breath in.

Feel the strength of your spine on your breath out.

On your inhalation,

Be aware of your rib cage expanding.

As you exhale,

Feel the aliveness of your spine.

Appreciate the strength of your spine.

Bring your attention to your chest and lungs.

Breathe deeply into your lungs and fill them so that your chest arises after your belly does.

Give your chest space in which to breathe deeply.

Breathing in,

You feel your chest opening,

Your lungs expanding.

Be aware of any tightness.

Breathing out,

Relax your chest and appreciate your lungs.

Now breathe into your heart.

Be aware of any tightness in and around your heart.

Feel your heart open as it trusts your attention and your breath.

Bring your attention to the tissues around your heart.

Feel your heart being supported by healthy tissue and cells.

Bring your attention to the veins and arteries leading to and from the heart.

Visualize your arteries as clean,

Clear,

And open.

See your veins carrying healthy blood into your heart.

And as you breathe in,

Appreciate your heart.

As you breathe out,

Feel gratitude for a good,

Healthy heart.

Now bring your attention into your diaphragm.

Let your diaphragm open as you breathe in deeply.

Be aware of your whole torso as you exhale and you feel your diaphragm fall.

Breathing in,

Feel your diaphragm.

Give your heart and lungs space in which to expand.

On your exhale,

Maybe you can let go of tension.

Now move your attention to your stomach.

Breathing in,

You are aware of your stomach.

Breathing out,

Appreciate your stomach.

Breathing in,

Be aware of the digestive function of the stomach.

As you exhale,

Let yourself be grateful for your stomach.

On the next in breath,

Let your awareness be in your lower back and kidneys.

Now breathe in strength and awareness into your kidneys and lower back.

Breathing out,

Give space to your kidneys and lower back.

Be aware of your thighs next.

Breathe into your thighs as you settle your attention into them.

Breathe out and allow your thighs to soften.

On your inhalation,

Feel grateful for the support of your thighs.

Breathe out,

Appreciate your thighs.

Now your awareness is on your knees.

Breathe into your knees.

On the out breath,

Be aware of the small muscles around the knees.

Feel grateful for your knees.

Breathe in healing to your knees.

Without any tension and pain in your knees.

Bring your attention to your calves and shins.

Breathe into your calves and shins.

Exhaling be aware of any tension in your calves.

Breathe in spaciousness to your calves.

Breathe out gratitude that your legs have taken you this far in your life.

Breathe into your feet.

Bringing all of your attention into your feet.

On your out breath,

Be aware of any tension that you feel in your feet.

And imagine on your breath in that you are breathing all the way through your body and into your feet.

Your mind touches your feet.

And on the out breath,

Appreciate your feet.

To complete this practice slowly,

Gently and smoothly,

Bring your awareness from your feet to your head.

Breathe in and out smoothly as your awareness travels up and through your whole body.

And when you have reached the top of your head,

Return your awareness to your breath.

Then let it gently spread into your whole body.

Wiggle the toes and the fingertips to create subtle movement.

Now take a few moments to relax with an open and quiet mind.

Before completing this practice,

Give yourself a big thanks for the time spent truly caring for your body.

And when you are ready,

Open your eyes.

Reviews

Great body scan you have a soothing voice. Namaste 🙏 🕊🧘‍♀️

Very relaxing! Alicia voice is so calming and delightful.