Tune in to how you feel now compared to at the start of your movement practice.
Maybe you're restoring your breath,
Taking some nice inhales through the nose and exhales through the mouth,
Getting that gorgeous oxygen back into the body.
And just notice how you feel now,
Whether that's in mind,
In body,
In breath,
Just tuning in.
There's no right or wrong.
We're just here to grow our awareness and take notice and be present with whatever is here.
So I invite you now to either sit down or lie down and we're going to do a short body scan.
Again,
To calm the nervous system down after whatever you've been doing,
To make you really tune in and embed whatever you've done in the movement practice today.
So making your way to the mat to get nice and comfortable,
Either lying down or sitting down.
Whichever you choose,
Just tune in to the body's connection to the ground,
To the mat beneath you,
Wherever you are.
And continue to get that oxygen back into the body,
Through the nose and out through the mouth.
And if you're comfortable to do so,
Maybe gently close those eyes or have a gentle soft gaze if that's more comfortable as well.
So we're going to do a body scan from the toes to the head.
A nice paced body scan,
Just to tune in to how you feel now in the body.
So letting those feet relax and those toes go out to one side.
I want you to pay attention to the feet.
And we're going to travel up the body nice and slowly,
Just taking notice of how you feel,
Trying to relax the body as you exhale.
So you're now at the feet,
You're going to bring your attention over the toes,
Over the tops of the feet,
Up to the shins.
Wrapping around the calves,
Just tuning in,
Breathing in.
And on the exhale,
Letting those muscles release,
Or just taking notice of letting your body just sink into the ground,
Particularly your lower body right now,
Those legs.
Going to continue past the knees,
Tuning in to those.
And then gently up the thighs,
The quads.
Going to focus here because this is an area of the body that can hold lots of tension.
So as you inhale,
Take notice of that tension.
And as you exhale,
Let your body relax into the ground beneath you.
Bringing some light to that area of the body.
Next,
Traveling up over the hips into the centre of your body,
The abdomen and the core.
Again,
Breathing in to notice any tension,
Breathing out to release.
Just let those muscles relax and sink deeper into the floor beneath you.
Again now,
Wrapping around the body,
Underneath the body,
Bringing a lightness to this area,
The back of the body.
Noticing any tension on the inhale,
Bringing some light and relaxation on the exhale.
Now letting your attention flow to the shoulders,
The upper body,
The chest area.
Again on the inhale,
Noticing any tension.
And on the exhale,
Release.
Trying to let those shoulders come down.
And just greeting any sensations here.
Moving down now from the shoulders,
Down the upper arm,
Towards the elbow,
Tuning in.
And on the exhale,
Letting any tension release.
Moving past the elbow now to the forearms.
Feeling a nice light dissipating over the body,
To the hands and the fingertips.
Gently moving those if that feels good.
Continue tuning in to that inhale.
And that exhale,
Relaxing the body down,
Sinking into the floor beneath you.
Tuning into any particular area that feels a little bit tight.
Tuning in as well just to how you feel you might have worked.
Work the body,
Let's just greet this with kindness as well.
We're going to end by paying attention to your head and your forehead and your face,
Just releasing final tension here.
So imagine that nice warm light on the forehead and as you inhale you notice any tension in the face.
And as you exhale,
Release and imagine that light helping you to release any tension and relax the body.
Loosening tension in the jaw,
In the brow.
Making those inhales and exhales longer.
And if you want to stay here a little longer then I invite you to do so.
But if you're ready to move on then gently opening the eyes nice and slowly.
Moving the fingertips and the feet and the toes.
And in your own time you'll come up to a seated position if you're not there already.
Moving into the rest of your day.
