Hello and welcome,
I'm Beatrice and today I'll guide you through a simple body scan that you can do especially when you're tired or you feel that you've got any pain in the body,
If you suffer from chronic pain as well or any other form of pain or tension even in the mind and you feel like you're really exhausted to do maybe a moving practice or something that requires a lot more attention.
So if possible come to find a space that's as comfortable as it can be,
As quiet as it can be and maybe take your shoes off and lie down on your bed or on your sofa and really let yourself sink into the surface beneath if you're lying down or even sitting bones grounding into the surface beneath where you're sitting and if it feels comfortable for you close off the eyes let all the muscles around the eyes soften,
If that's not available and it feels uncomfortable and unsafe you're welcome to keep your eyes open but do look down in front of you or up to the ceiling if you're lying down and soften all the muscles around them and simply begin by noticing the breathing and how it feels today and notice if you can take a full breath in and then exhale out completely so as you breathe in feeling the lungs all the way up with air and as you breathe out emptying out completely and notice if each time you breathe out you can begin to release tightness and tension both physical and emotional you continue breathing in fully and exhaling completely now allow your attention to come to your feet take your full breath in and breathing out feel them softening relaxing keeping this attention on the feet every time you breathe out notice if you can soften more and more now bring your attention down to your legs breathing in and as you gently breathe out allow your calves your knees and your thighs to relax and each time you breathe out softening more and more now take your awareness to the area around your hips breathing in and breathing out letting the hips sink down into the surface beneath softly relaxing continuing to take your attention up this time into your back breathing in and as you breathe out feeling the tension in your back ease and drain away letting go more and more each time you breathe out you you moving your attention to the shoulders and breathing in and breathing out to feel the shoulders softening and sinking deeper into the surface beneath continuing to breathe and stuff and more and more all around the shoulders and let this softness flow down your arms all the way into the hands become aware of your mouth softly unclenching the teeth maybe even parting the lips lightly as you continue to breathe softly relaxing more and more all the way up the face to the cheeks allowing the eyes and forehead to soften feeling the whole body now resting relaxing feeling heavier whenever you're ready begin to gently move your body wiggling your fingers and your toes gently stretching or curling up into the bowl bringing the knees into your chest take your time to come out of this meditation to come out of the posture take it slow thank you so much for practicing with me today and I hope you join me again soon
