Welcome to this short body scan to bring Relaxation.
Anytime you need.
To unwind.
You may begin lying down or seated.
However is most comfortable for you.
Begin by taking two or three longer than usual breaths.
In through the nose.
Out through the mouth.
Continue on your own for a couple more deep breaths too.
Settle the body.
And engage the parasympathetic nervous system.
And when you're ready.
Bring your Awareness.
Too.
Your entire body.
Just an awareness.
Of your body.
In space.
At this moment.
You may wish to notice the air the space around your body.
I'm noticing.
The outer limit of your physical body,
The skin.
Creating a container that holds all the vibrant aspects of your being.
And also.
Noticing that we are interrelated with that which is outside of our physical body as well.
And now bring your attention to your feet.
Both feet at the same time.
Noticing the toes.
Tops of the feet.
Bottoms of the feet.
The heels.
And the ankles.
Noticing the shin areas.
Have muscles.
Noticing the knees.
And going inward and noticing inside of your knees.
Imagining the different parts.
And allowing them to fully relax.
Tops of the thighs.
Underneath.
Area that is in contact with your sitting or lying area and noticing hips and the pelvic area.
And allowing this area to fully Relax.
And become heavy.
Noticing the whole lower part of the body.
The legs that we have just traveled.
And letting them completely let go.
Encouraging.
Deep.
Muscular.
Relaxation.
Moving up the body.
Bring our awareness to the middle section of the body.
And however we are aware of those organs that are inside this vibrant part of the body.
Bring our awareness.
Inward,
Deeply inward.
Maybe.
Allowing the stomach to relax.
Both intestine areas.
Noticing.
With diaphragm acid.
Rises and expands and lowers itself.
In the breathing process.
Bringing our attention as well to the fluids that are circulating.
In that.
Most important area of the body.
Where various systems come together.
Bringing our attention to the.
Ribcage,
Protecting vital organs including The lungs.
And the heart.
Allowing those areas to fully relax while they do.
Are still.
Hard at work.
The heart.
Is the most active and the strongest.
Muscle of the body.
Channeling some compassion to the heart.
That also contains compassion.
For our body,
For our.
.
.
Pain.
Noticing the movement of the lungs as they move.
Inhale.
And exhale.
Maybe we even can hear the heart beating.
Pumping blood throughout the body.
Noticing the shoulders.
Letting them fully relax.
Away from the ears and also towards the back.
Noticing the back,
The entire back area.
The backbone,
The vertebrae.
Holding the spinal column.
The important role.
That this area has and.
.
.
Keeping us erect.
I invite us to channel gratitude.
To this entire area of our body from the front to the back.
Maybe bringing a smile to our face in order to help.
And fight that.
Gratitude.
Next,
Noticing our arms.
All of our fingers.
If it seems appropriate,
You may flex and stretch your fingers.
Reaching the fingers.
Away from the palm.
Like the rays of the sun.
Noticing the wrist.
And the forearm.
Elbow joint.
Going into the joint and just imagining.
The complexity of this area.
Letting it relax fully.
Upper arm now.
Holy.
Releasing the entire.
.
.
Arms.
Both arms,
The left and the right.
Studying them.
Fall limp to the side of the body.
Bringing our awareness now to the neck.
Moving up to the the face and the head.
Noticing.
Whether we have any tightness or tension in the jaw.
Loosening that with a breath or two.
Noticing the ears,
The cheeks,
The nose.
Eyes letting them fall.
Backwards or relax into the sockets.
In the eyebrows and that area between the eyebrows.
Where we hold attention.
We can.
Let that area relax.
And with the forehead as well.
And the whole crown of the head.
Just breathing into all those areas and letting them relax.
Noticing the back of the head.
Either.
On.
Your bed or floor.
Just noticing how it relaxes and yet stays alert.
It's about bringing our attention inside.
The crown,
Inside the skull,
Noticing brain.
Just bringing some visual to that.
Allowing relaxation there as well.
And inside the mouth,
Maybe noticing the fluids.
Cheater.
On both sides.
Ellipse.
Allowing full relaxation of the entire body.
And cranium.
Bringing our attention to the crown of the head.
The chakra that receives.
Guidance.
Through messages or light.
Crown Chakra And?
Doing a personal sweep as quickly or as slowly as you feel comfortable.
From the crown of the head all the way through as if you were sweeping literally sweeping the body.
All the way down to the feet.
Wiggling the feet to let that sweep go out.
Back up on an inhale.
To the crown of the head,
And one last exhale.
Letting all.
.
.
Tension Girl.
Than just buying in awareness.
Of this amazing body that we have with all the functions the systems that keep us alive.
Involuntarily.
And from our heart center.
Visualize a healing light.
Whichever color.
Make sense to you.
And just allow that light,
That color.
Emanate from the heart all the way in all directions.
Throughout the body.
To the toes,
To the fingertips,
To the tips of the ears and the top of the head.
And then allow yourself to just.
.
.
Be still for as long as you can.
And when you are ready you may.
Roll over to one side.
Breathe in and breathe out deeply.
Just notice what the body feels like after this.
Short yet profound body scan.
Thank you for joining me.
And may you have a.
.
.
Peaceful.
Easeful day.
