Take some time to make yourself comfortable,
Sitting down,
Feet on the floor,
Hands on your lap,
Taking a nice gentle deep breath in and out and closing down the eyes,
Allowing the eyes to rest and relax and connect with your breathing.
Today's practice is a simple body scan,
A wonderfully simple technique for self-care.
Starting at the top of the head,
Start to move your awareness down through the body,
Through the neck,
Through the forehead,
Into the eyes,
Noticing any tension and simply letting it go,
Down into the cheeks and the mouth and the tongue.
Into the jaw now,
The jaw is where many of us hold tension,
Move your jaw from side to side,
Allow it to soften and relax,
Move down through the neck into the shoulders,
Imagine the shoulders dropping,
All the way down the arms into the hands,
All the way down the front of the body into the stomach,
Letting the stomach release and relax,
Moving your awareness all the way down the back,
Into the hips letting go of any tension,
Down through the legs,
Releasing,
Relaxing,
Down into the ankles and the feet and the toes.
With a little practice of this simple body scan,
You start to notice areas that you're holding a little discomfort in,
You can move your awareness there and just use the out breath to release and relax.
Practice this technique a few times during the day and especially when you go to bed at night,
And taking a gentle stretch now and a slightly deeper breath in and out,
You can open your eyes and return to the day.
