Welcome to this relaxing body scan.
Lie down on your back and be comfortable so you can fully rest your body and relax.
Make sure to put your legs slightly apart and place your arms next to the body also with a little distance between them.
And then close your eyes and let your body become still.
Feel into the weight of your body and sink into the ground.
Become aware of your natural breath.
Slowly breathing in and breathing out.
Begin to count your breaths.
You inhale for 4,
3,
2,
1.
Exhale for 3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 3,
2,
1.
Continue in this pattern.
Inhaling and exhaling.
Keep breathing as gently and begin a journey through your body,
Bringing your awareness to different body parts and relaxing them.
Focus your attention onto your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Palm of your hand,
Back of your hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right hip,
Right thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Bring your awareness to the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Small finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Bring your awareness to the back side of your body,
Right sole of the foot,
Left sole of the foot,
Right heel,
Left heel,
Right calf muscles,
Right buttocks,
Left buttocks,
Right shoulder,
Left shoulder,
Back of the head,
Top of the head.
Now become aware of the front side of your body,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Center of the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Jaw,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Center of the chest,
Upper abdomen,
Navel,
Lower abdomen.
Become aware of your whole right leg,
Whole left leg,
Both legs together,
Whole right arm,
Whole left arm,
Both arms together,
Whole back of the trunk,
Whole front of the trunk,
The whole head,
The whole body,
The whole body.
Be aware of the whole body.
Feel the relaxation in your body and also in your mind.
Free yourself from anything that is holding you back,
From feeling light,
Happy,
Blissful.
Stay here as long as you wish.
Hari Om Tat Sat.
