A Simple Body Scan

Recorded live at the end of a recent Hatha Yoga class this simple body scan relaxation can be done from seated, lying down or any position that supports the body in letting go. Eyes masks and blankets are also great additions. This is a short practice and can be accessed at anytime even during a lunch break at work.

Transcript

So just finding your optimum relaxation position, We're going to practice a rotation of awareness. So I'm going to name different body parts and just bring your attention to the sensations in those body parts. So just start by focusing on the breath and allowing the breath to return to a natural resting breath, Observing the rising and falling of the abdomen and the chest, Feeling the contact with the floor and with every exhale, Feel your body connecting more and more with the floor, Supporting you fully. Bring your attention to the right hand, Feeling the right hand, Fingers, Palm, Back of hand, The right wrist, Forearm, Elbow, Upper arm and shoulder. Feel the whole right arm together, The right armpit, Right side of chest, Waist, Hip, Thigh, Knee, Back of knee, Shin, Calf, Ankle, Top of the right foot, Sole of the right foot, Heel, Big toe, Little toes, Feeling the whole right side of the body, Right side, Moving to the left hand, Feel the left hand, Palm, Back of hand, Fingers, Wrist, Forearm, Elbow, Upper arm, Shoulder. Feel the whole left arm together, Left armpit, Side of chest, Waist, Hip, Thigh, Knee, Back of knee, Shin, Calf, Ankle, Top of foot, Sole of foot, The left heel, Big toe, Little toe, All toes together, Feeling the whole left side, Top of the head, Forehead, Eyes, Nose, Mouth, Teeth, Chin, Front of the neck, Middle of the chest, Solar plexus, Abdomen, Pelvis, Feeling the whole front of the body, The whole front of the body, Back of the head, Back of the neck, Upper back, Right shoulder blade, Left shoulder blade, Middle of back, Lower back, The right sitting bone, The left sitting bone, Feeling the whole back of the body together, The whole back of the body, Feel the whole lower half together, The whole lower half of your body, All the sensations in the lower half, Feel the whole upper half of the body together, The whole upper half, All the sensations in the upper half, And then feel the whole body together, Crown of the head to the tips of the toes, The whole body resting against the floor, Just rest there for a moment longer. Bringing your attention back to the breath, To the soft rising and falling of the tummy and chest, And then slowly in your own time, Coming back to a more wakeful state as you slowly open the eyes.