Welcome to a relaxing body scan,
Created to help you relax in minimal time.
Let's start by gently closing our eyes if it's comfortable to do so.
Otherwise,
You can find a gentle gaze on the floor in front of you.
And bringing your attention to the middle of your forehead.
Noticing any sensation here,
Any heaviness,
Any tingling.
Noticing the temperature of this space.
And allowing the forehead to relax.
Allowing the brow to grow nice and heavy.
Allowing the outside of the brow to meet the corners of the eyes.
And allowing the eyes to rest.
Next,
Bringing your attention down to the jaw.
And checking for space here.
And if you feel you need to,
You can create more space here by parting your teeth ever so slightly and resting your tongue on the roof of your mouth.
As your jaw relaxes,
Noticing ease coming back into the breath.
And noticing your ears relaxing.
Now inviting that sense of ease to travel down the front of the throat.
And softening the chest,
The shoulders and upper back.
Allowing that softness to expand down the arms all the way down into the hands.
Placing your attention in the palms of your hands.
Noticing the sensation already present in your hands.
Any tingling,
Any pressure,
Perhaps a temperature.
And noticing that as you pay attention to the palms of your hands,
The sensations already present begin to grow.
Noticing all of the energy in the palms of your hands.
And recognizing it as the healing potential that it is.
If it feels good to do so,
Invite your palms to meet at heart center.
Pausing here in a moment of gratitude.
Thanking the body for this moment of rest.
And bringing the hands back to your lap or down beside you.
Checking back in with the torso and unknotting the belly.
Allowing it to expand fully as you breathe.
And sitting back into your posture.
Allowing the hips to support you as you rest.
Feeling the weight of your legs,
Softening the knees and ankles.
And finally releasing that nearly undetectable tension in your thighs,
Calves,
And feet.
Allowing the entire body to surrender.
And once you think you've surrendered,
I want you to surrender a little more.
Noticing just how far you can let your body float.
And allowing the mind to drift with it.
Enjoying this relaxed body.
Breathing in and out with a little more ease.
Rest here for four more breaths.
This time,
Invite some gentle movement back into the body by wiggling the toes and the fingers.
Placing your attention on this movement.
As you gently wake back up from the meditative state.
Reminding ourselves that the wake up is just as important as the settling into it.
This is a practice of switching gears gently.
Bringing some relaxation back into our day with us.
And one last intentional breath in.
At this time you can invite your eyes to open.
Blinking softly and stretching the arms and the legs if it feels comfortable to do so.
And this concludes our relaxation body scan.
Practice at any time you need to.
Thank you for joining me.
Namaste.
