Alright,
We're going to do a body scan,
Allowing our awareness to intensify at each body part.
Lay down in Shavasana on your back,
Let your feet fall to the sides,
Hands out to your sides,
Palms up.
Take a nice deep inhale,
And as you exhale,
Think about releasing any effort.
Feel your body settling into Shavasana,
Into stillness.
Then you can close your eyes and take a few deep breaths.
Feel your body all the way up,
And as you exhale,
Let all the air leave your body.
Allow your body to settle into Shavasana a little deeper with each breath.
In this practice,
There's no need to try to move or to force anything at all.
So allow your awareness to follow my voice to these different parts of the body,
And allow whatever arises to just be.
Welcome anything that arises.
Make sure you're breathing in through your nose and out through your nose.
Let's start by bringing our awareness to the crown of our head,
To the top of the head.
And move your awareness down to the spot in between your two eyebrows,
Your third eye.
And again down a little further to the right nostril.
And then to the left nostril.
Awareness of the right jaw.
Awareness of the left jaw.
The tip of the chin.
The upper lip.
Lower lip.
Tongue.
Hollow of the throat.
The base of the throat.
Bring your awareness down to heart center.
To the right shoulder.
Right elbow.
Right wrist.
The right hand and all five fingers.
The right wrist.
Right elbow.
Right shoulder.
Back to heart center.
To the left shoulder.
The left elbow.
The left wrist.
The left hand and all five fingers.
Back to the left wrist.
The elbow.
The shoulder.
Back to your heart center.
Now down to your upper abdomen.
The belly button.
The lower abdomen.
Right hip.
The right knee.
The ankle.
The right foot and all five toes.
Right ankle.
Right knee.
Hip.
Back to the lower abdomen.
To the left hip.
The left knee.
The ankle.
The left foot and all five toes.
Left ankle.
The left knee.
The left hip.
Lower abdomen.
Belly button.
Upper abdomen.
Bring your awareness up to your heart center.
And allow your awareness to intensify in this space.
Imagine breathing into your heart center.
And bring your awareness to your breath.
Become aware of your breath in your body.
As you inhale,
Notice your body filling up with air,
Expanding out.
As you exhale,
Release any effort.
Maybe tell yourself to let go.
Just let the air leave your body.
Just take the last few moments here to breathe in,
Fresh rejuvenating breath.
And to let go as you exhale,
To release anything used.
Spent air.
Just a few more moments here.
And when you're ready to move,
Slowly bring awareness back to your body.
Start wiggling your fingers,
Toes.
Maybe small circles with your wrists and ankles.
On your next inhale,
You can take your hands overhead for a good morning stretch.
Stretch the whole body out.
And then roll over onto your right side.
And take another moment or two here before you get back up and continue about your day.
Thank you for listening.
