Relaxation Body Guidance

Here is a relaxing exercise for connecting to your body. This can also be listened to for preparing for sleep. I am guiding you compassionately, slowly, and openly to visualize and be connecting with your body. We will travel through, together, with presence, stillness, and curiosity.

You may wish to lie down...somewhere quiet and comfortable.

Transcript

I invite you to lie down or sit down if you're lying down lie down on your back making sure there's contact and just notice how your whole body is feeling right now without judgment open acceptance then guide your mind right down to the bottom of your body to your big toes can you feel your big toes the end of your toes the knuckles the nails just really notice your big toes then bring your awareness to your other toes all around your toes the tops the pads how are they all feeling right here right now then bring your attention to the balls of your feet the soles of your feet and into your arches yeah what about your arches now bring your awareness to the heels all around your heels really feel them and then the tops of your feet the bony areas how are they feeling in this moment here right now just being curious noticing giving them the attention they deserve and then move on to your ankles all around your ankles get curious if you wish how are your ankles right now and then the fronts and backs of your lower legs how are your shins feeling drop right down to your lower legs noticing and if there's any tension just allow it and acknowledge it and if your mind is wandering that's okay to thank your mind and move back to your lower legs and your calf muscles they may be tense they may feel relaxed can you feel them and now I invite you to go around your knees all around your knees inside underneath the tops the outsides how are your knees are they bent are they straight how are they feeling for you in this moment now bring your mind to your upper legs your quads gently noticing how they are in this position right in this moment honoring and trusting how your quads and thighs are feeling the contact underneath how are they resting again if your mind is wandering that's okay without judgment we accept that acknowledging and dropping back to your body let's move to your hips the outsides and then go deep inside really giving some love to this area and your bottom on the chair on the bed how is that feeling how are your muscles whatever they are feeling in this moment it's all good it's all okay brilliant how beautiful so let's guide awareness to the lower back notice what it's against what support it's feeling maybe it's a cushion maybe it's the mattress of the bed whatever it is notice that contact maybe it's clothing notice that sensation as you go up your back how is your breathing feeling move into your shoulder blades thanking them being present in this moment I now want to invite you to drop right down to your lower belly the lowest area yeah how's that feeling good deep inside around the edges guiding your awareness to your body in this moment beautiful your belly the movements maybe some gurgling maybe some tightness all accepting and loving how your belly is feeling right here with you yeah and then into your ribs as they move with your breathing and however your breathing is it's all okay it's accepting and being present in this moment I invite you to move to your heart area noticing any sensations any feelings allowing them to be here with openness and love whatever your mind is thinking that's okay as well notice your heart the movement in your diaphragm your chest your ribs really dropping into this area now I invite you to drop down to your thumbs how are they resting the nails of your thumbs how are they feeling in the pads and your knuckles amazing and let's move into your fingers each finger how are they feeling these amazing fingers that do so much acknowledging and loving and thanking them with gratitude feeling the softness the bony bits nails all in each finger however they're resting maybe bent maybe straight feeling that sensation as we drop into the palms of our hands yeah resting noticing being present gifting ourselves this time and honoring this moment I invite you to go to the backs of your hands the bony areas the skin and into your wrists all around your wrists really taking this moment out thanking your wrists and feeling them now guide your awareness into your lower arms maybe they're feeling relaxed maybe they're feeling tense it's all okay right here you're noticing and honoring them and how are your elbows yeah are they bent are they straight can you really feel your elbows I mean really drop into them brilliant that's good now guide your awareness to your upper arms to the muscles the bones the whole structure of your upper arms however they're resting with gratitude and thanks it's really dropping into your upper arms and into your shoulders your shoulders are they feeling heavy are they tense just noticing how they're feeling without any judgment accepting this moment really feeling them as you go into the back of your neck how is your neck feeling and if you're sitting maybe feeling the weight of your head it may be feeling relaxed and if you're lying how is your neck feeling whether it's tense relaxed tight whatever sensations you feel that's okay it's really okay in this moment and your throat go deep inside your throat yeah all around the front of your neck and up into your jaw along your jawbone right into your jaw and let's take a moment to pause with our ears how are they feeling can you feel your earlobes can you feel all around your ears can you really bring your awareness to your ears inside your ears and into your cheeks notice whether you're relaxing your cheeks or whether you don't even notice what they're doing that's all okay drop into your chin and into your lips your lower lip your upper lip your tongue you may want to move your tongue or keep it stationary whatever you feel you want for your system noticing your mouth maybe the taste saliva and let's drop into your nose what can you smell what can you feel can you feel your nose you feel your nostrils the bone on the bridge now invite you to drop into your eyes all around your eyes the bony areas your eyebrows I invite you to close your eyes if you haven't yet closed them notice and accepting that darkness that rest from the stimulation can you feel your eyelashes and your eyelids can you feel your eyeballs how are your eyes feeling yeah giving your eyes this rest this time with love bringing your awareness outside to your temples the calmness and into your forehead just noticing and letting your forehead be and if your minds coming back online accepting and thanking your mind dropping back into your body all around your head back of your head the side and the top noticing your head right now maybe it's against something a cushion or a pillow how does that feel for you how does that softness and that support feel or maybe it's got no support at the moment just noticing and honoring that feeling and now I invite you to imagine there's a light floating feather that's gonna go from the top of your head down gently into your shoulders and arms and hands down your back and chest into your belly and hips just meandering down and floating slowly intentionally and gently into your palm and your upper legs resting in your knees noticing your breathing noticing how you're feeling noticing your body loving and honoring as this light floating feather moves down your lower legs into your heels and ankles along your feet to your toes allowing this love and gratitude for yourself and this time you've had today noticing and gifting yourself this connection with your body these feelings this time honoring your life honoring your present moment with acceptance and love honoring loving treasuring gifting yourself