Go ahead and get settled in a space where you feel comfortable.
Lying down is an option for this body scan practice,
But seated and supported is okay too.
You will be visualizing your body in detail in this session.
We are going to clear the mind and body of stress and work through aches,
Pains,
And tension.
We are also going to focus on creating space for healing and welcoming good health.
To begin,
Focus your awareness on your breath.
Feel the air enter your body,
Guided by the rising of your belly.
Feel the air being eased out as your belly falls.
Continue to focus on your breath for a few more moments.
Bring to mind a soothing color.
It can be white,
Yellow,
Blue,
Green,
Any color that's soothing for you.
Imagine that this color is in a ball at the soles of your feet.
Spend some time feeling the light from this ball shining.
Imagine that this light radiates peace,
Relaxation,
And well-being.
Everywhere this light goes,
Healing and good health go with.
Imagine the light entering your body through the tips of your toes.
Feel your toes relax.
Imagine the light traveling up into the balls of your feet and radiating down into your heels and then into your ankles.
Imagine your feet being filled with relaxing light,
Perhaps feeling a bit heavier.
Imagine the light traveling through your shins and calves,
Relaxing your muscles as it goes.
Moving slowly upward,
Imagine the light relaxing your knees,
Your thighs,
Up into your hips and your pelvis,
Relaxing all of the muscles along the way.
Imagine this relaxing light beginning to travel up your back,
Relaxing your spine.
Feel the contact between your back and the surface beneath,
Or imagine the relaxing light bathing all of the internal organs in your belly,
Relaxing even deeper as your awareness moves from your bladder and intestines up through your liver and then through your stomach and kidneys.
Imagine this light infusing and relaxing your lungs brighter as you continue to breathe.
Imagine your heart pumping this relaxing light through every blood vessel in your body.
Imagine the light filling and relaxing your chest.
Now imagine that the relaxing light enters your body through the tops of your fingers on both hands.
Imagine it slowly moving upward through your hands and wrists,
Relaxing the muscles as it moves.
Feel it moving upward,
Relaxing your forearms and elbows.
Imagine it continuing to move upward,
Relaxing the muscles all the way up to your shoulders.
Imagine that the light relaxes your neck and your throat and then your chin and jaw.
Imagine the light relaxing your cheeks,
Tongue,
And your nose.
Feel it infusing and relaxing your eyes and eyelids,
Then your ears,
Then your forehead,
And finally up through the top of your head.
Now imagine that the light has filled your entire body.
Feel the light growing more relaxing with each breath.
Sense it getting brighter with each breath,
Each time you inhale,
Each time you exhale.
Bringing with it calm and peace,
Filling your body with good health.
Now imagine that the light begins to travel down through the top of your head,
Rejuvenating you,
Sweeping away all stress and tension,
And wiping away any physical discomfort or pain.
Imagine that all that is left in the place of any unpleasant physical sensation is wellness and relaxation.
Imagine your head and face being loosened,
Relaxed,
And refreshed as the light moves down.
Then imagine your neck and shoulders being wiped clean of any tension or stress.
Imagine your chest,
Back,
And all the bones and organs of your torso being relaxed,
Rejuvenated,
And refreshed as the light moves down.
Feel it loosening and rejuvenating your shoulders,
Then your upper arms,
And then your forearms.
Imagine the light slowly moving down into your wrists,
And then your hands loosening and rejuvenating them.
Imagine the light infusing your hips and pelvis,
Wiping them clean of any stress or tension.
Moving slowly down through your legs,
Imagine your thighs,
Your knees,
And then your lower legs being relaxed,
Rejuvenated,
And refreshed as the light moves farther down.
Imagine your ankles,
Your heels,
And your feet being loosened up all the way down through your toes.
Now imagine that the light goes back into a ball underneath your feet.
The light is as bright as the sun.
The light is there to support you,
To provide peace,
Calm,
Healing,
And good health.
It is there any time you need it.
All you need to do to access this wonderful feeling is to breathe through your belly,
Become aware of the light beneath your feet,
And feel it infuse your body.
Be aware of how your body feels as you rest in this relaxed state.
When you're ready,
Gently open your eyes and wiggle your fingers and toes.
As we bring this session to a close,
I want to remind you that any time you practice to gently move your body and get up slowly when you're finished.
