Hello and welcome to this body scan for deep restoration.
My name is Amber and this meditation will feel best if you can find a comfortable place to lay down with your body flat on the floor.
We'll begin by closing the eyes if that feels comfortable to you.
If for some reason it doesn't you may gaze at the ceiling but please find one drishti or one point of concentration to keep your eyes from flitting about.
And once you've arrived into a place where you feel you can remain for a few moments,
Please bring your attention to your breath.
And I would just like you to notice the quality of your breath.
Are you able to take a deeper breath into the belly and a long releasing exhale or is your breath entering into the chest?
Is it feeling a little shallow?
Either way is perfectly okay.
Just find your breath and see if you can follow its path.
And without changing anything as you come into deeper relaxation you'll find that your breath will become calmer,
Smoother,
And more relaxed.
Now imagine the entire outline of your body noticing the weight of the body against your support underneath you.
Whether that's your bed,
The floor,
Your mat.
Maybe you're lucky enough to practice outside resting on some grass.
And just notice the weight of the body from the head to the toes to the fingertips.
And with each exhale allowing that weight to spread out just a little bit more beyond the points of your physical body.
Deepening your release,
Deepening the relaxation,
Perhaps deepening the breath,
Just allowing the body to be exactly where it is in this precious moment.
Please bring your awareness to the crown of the head and I would ask that you find a point at the crown of the head and perhaps it's the size of a pencil eraser or maybe even a needle or the top of a pin and replacing all of our attention to that one point.
And perhaps you might feel a little energetic shift,
Maybe even something physical.
And just noticing the crown of the head breathing softly without judgment and allowing this pinpoint to start to expand towards the forehead,
Towards the ears,
And down the back of the head to the base of the skull.
Almost as if you were donning a very comfortable hat,
Very warm and inviting.
And then we begin to soften the space around the forehead,
Allowing any type of stress we might be carrying in our brows to melt away.
And noticing that space between the brows and perhaps an indigo light starts to shine brightly here,
Clearing out any misgivings or judgments,
Allowing the brows to soften and the brain to relax and release.
You feel your head becoming heavier and even more supported by what is beneath you.
And begin to notice any sounds that might be around you,
Anything you might hear off in the distance without naming whatever it is,
But just allowing the sound to weave in and out of your senses.
And then drawing that sound back to your breath,
That inner ebb and flow of the inhale and the exhale.
And then drawing your attention to your eyes,
Allowing the muscles to relax,
Letting the eyes just relax back into their sockets.
And in turn,
Softening the laugh lines and the creases in the corners of the eyes,
Allowing your eyelids to relax without any tension.
Feeling your cheeks begin to relax,
Allowing the nostrils to feel relaxed.
And the lips,
The jaw,
The chin,
Releasing any tension you might be holding here.
You might like to take a swallow and allow the tongue to rest wherever it feels comfortable and part the teeth,
Allowing the jaw to become completely slack.
And in turn,
We notice the neck starts to relax and let go.
The right side of the neck,
The left side of the neck,
The back of the neck,
And the front of the neck.
Bring your attention to the hollow at the base of the neck and energetically imagining that someone very caring and loving is resting their hands on your shoulder caps.
And as you take your next exhale,
Very gently they press the shoulders down and away from the ears,
Melting any tension in the shoulders you might be holding on to.
Notice the weight of the shoulders against your support and the back of your body.
Allow that space to soften down even more,
Getting heavier and heavier as you release any tension or thoughts of burdens.
Notice the weight in your arms becoming heavier,
The right bicep,
The right tricep,
The forearm,
And the elbow all being guided closer to the floor,
Relaxing the wrist in the top of the right hand and the palm of the right hand.
Your thumb,
Pointer finger,
Middle finger,
Index finger,
And pinky all are relaxed.
The left bicep,
Tricep,
Forearm,
Elbow feeling heavy,
The wrist,
The upper part of the hand,
Your palm,
Left thumb,
Pointer finger,
Middle finger,
Index finger,
And pinky all relaxed.
Notice the right side of the waist,
The right side of the chest and the belly,
The right upper back,
The right lower back,
The left side of the body,
The left side of the chest,
The belly,
The left upper back,
Left lower back,
Your upper torso as a whole,
Relaxed and soft.
Notice the right hip,
The right buttock,
The right leg,
Quad,
Your right hamstring,
Your knee,
The right shin,
And calf,
Your ankle on the right,
Your heel of the right foot,
The top of the foot,
The sole of your foot,
Your big toe,
Second toe,
Third toe,
Fourth and fifth.
Feel into the lower right side of the body as a whole.
Feel your left hip,
Left buttock,
Left quad,
Left hamstring,
Left knee,
Left shin and calf,
Left ankle,
Left heel,
The top of the left foot,
The sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth and fifth.
Feel the entire left side of the lower half of the body.
Bring your attention to the soles of your feet and the palms of your hands.
Breathing into these spaces,
Notice any sensations of energy or vibration,
Temperature,
Or perhaps the air floating around the body.
And begin to deepen the breath into the belly,
Soft,
Deeper inhales as you start to become aware of your whole body.
Breathing into the soles of the feet and the palms of the hands,
Let the pranic energy move up the legs and arms,
Filling your torso,
Neck,
And head with beautiful breath.
When you feel ready,
You may begin to wiggle the fingers and toes,
Perhaps gently rocking the head from side to side and maybe bringing a smile to the lips.
Namaste.
Thank you for being here today.
