A Slow Body Scan For Deep Relaxation

Move awareness gradually through the face and head, the right and left sides of the body, and finally the body as a whole. This unhurried body scan invites you to notice sensation while resting in physical support. There is nothing to visualize perfectly or achieve. Follow the spoken guidance as closely or loosely as you wish. The practice closes in a state of rest without a wake-up cue.

Transcript

Now, A journey of awareness through the body begins. Direct your attention to the tip of your tongue. The surface of the tongue. The roof of the mouth. Direct your attention to the entire mouth. The teeth and gums. The inside of the right cheek. The inside of the left cheek. The space between the upper and lower lips. The air moving in and out of the nostrils. The tip of the nose. The bridge of the nose. Feeling both eyebrows. The temples. Direct your attention to both eyes together. Growing heavier. Gently relaxing. Back into their sockets. The sensation of relaxation deepens as the eyelids soften and the muscles surrounding the eyes relax. Release completely. Interact your attention to the center of your forehead. The entire forehead. Allowing awareness to seep into the scalp and hair. The entire scalp and hair. A sensation of warmth or tingling may emerge, Spreading down from the crown of the head like a gentle wave of relaxation. Focus attention on the entire right hemisphere of the brain. The entire left hemisphere of the brain. Both hemispheres together, Simultaneously, Uniting in a sense of spacious awareness. The brainstem. The root of the tongue. The entire jaw. The center of the throat. The base of the throat, Expanding with each effortless breath. Bring attention to the heart center. The right side of the chest. The right shoulder. The upper arm. The elbow. The forearm. The rest. The palm of the hand. The back of the hand. The thumb, The first finger. The second finger. The third finger. The small finger. Returning back to the palm. The rest. The forearm. Elbow. Upper arm. Shoulder. Shoulder blade. Red cage. Waste. Hip. The whole thigh, Knee, Lower leg. Ankle. Heal. Sole of the foot. Top of the foot. The big toe. A second toe. The third toe. The fourth toe. The little toe. The entire foot. The whole leg. The whole right side of the body together. The whole right side of the body and the left hemisphere of the brain, Sensing them together. Urging breath, Awareness, And relaxation. The whole right side and left hemisphere. Bringing attention back to the center of the chest. Feeling the steady rhythm of your heartbeat. As it echoes through your being. The left side of the chest. The left shoulder. Upper arm. Elbow. Forearm, Rest. Palm of the hand. Back of the hand. First finger. Second finger. Third finger. Small finger. Back to the palm. Rest. Forearm. Elbow. Upper arm. Shoulder blade. Prep cage. Waste. Hip. The whole thigh. Knee. Lower leg. Ankle. Heal. So, Top of the foot. The big toe. Second toe. Third toe. Fourth toe. Little toe. The whole foot. The whole left leg. The entire left side of the body. The whole left side of the body and right hemisphere of the brain. The whole left side of the body and right hemisphere of the brain. Both simultaneously embracing the entire left side of the body and right hemisphere of the brain. A sensation of unity, Balance, And effortless awareness emerges. Now, Welcoming both hemispheres of the brain. The right and left sides of the body together. Sensing the wholeness of your being merging into stillness and peace. The entire body. The whole body effortlessly at rest, Embraced in a state of deep relaxation.