Good evening,
Welcome in this relaxing space.
My name's Maria and today I'm gonna guide you through this gentle,
Slow and deeply relaxing body scan.
To help you let go of any left tension.
Unwind after your day and prepare your body for a deep and restful sleep.
Just take a few moments to prepare your comfy space Perhaps laying down in your bed already or maybe sitting with some support.
Feeling the warmth of your bed.
The softness of the pillows.
Any textures around you that you can feel with your hands.
And just settling in.
Creating that soft space to land just for yourself.
Can you make yourself just 5% more comfortable?
Maybe it's through your softer breaths.
Maybe any last adjustments with your blankets or pillows.
Just 5% more comfort.
And then just really start paying more attention to your breath.
Try not to change it but rather just noticing.
The simple flow of your inhales and exhales.
What happens in your body when you inhale.
In your belly,
In your chest.
And what happens in your body when you exhale.
Through the front and the back.
Just noticing this breath moving softly through your whole body.
Is creating a little bit more space for presence.
For peace.
For inner listening.
Now for the next five breaths.
Can you take an inhale from the tops of your toes all the way up to the top of your head?
And then exhale from the top of your head all the way down to your toes.
Inhale,
Feeling that nice and long breath entering your body through the soles of your feet.
Exhale.
Feel this breath going all the way down and soothing all the parts of your body that's going through.
Stay here for 3 more breaths like that.
Lovely,
Now keep this breath slow and steady.
Before we start with that,
Can you just take a moment to connect with your intention?
What's your heartfelt intention for this practice?
And maybe it's simply I am allowing my body to rest.
I'm giving myself permission to relax.
Or maybe it's about healing or any mental energetic intention.
Just connect to that in your heart and say it three times quietly in your mind.
Beautiful.
We're going to start connecting deeper into the heart space,
Starting from the centre.
Let's take a nice and soothing breath here.
Inhale for slightly longer.
And exhale,
Sigh it out.
Totally release any heaviness from the heart.
Feel the space on top of your heart.
And deeper within your chest,
The inside of your heart.
You don't have to do anything for it to work,
To beat.
You are just allowing this natural movement of your breath,
Of your body and the life within you.
Can you relax the space around your heart?
Your chest.
And any heaviness from the chest.
Keeping that spaciousness around the heart.
Around your collarbone.
And your shoulders.
Let your chest just rest here.
Now can you bring your attention to the centre of your forehead?
You don't have to engage anything,
Just keeping your attention there.
Relaxing your forehead.
The muscles behind it.
And relaxing even your eyes.
Into your eyes sockets.
Feeling the soft air coming in and out of your nostrils.
Feel it more in the right nostril.
The inside of your nose.
And your left nostril,
The inside.
And on the inside of your mouth.
Let your tongue just rest there.
Softly,
Not engaging anything.
And then lower through your throat centre.
Feeling your throat and the neck muscles around it relaxing a little bit more.
Letting go of tension through the back of your neck.
Knowing that your whole head is supported now.
You don't have to hold it anymore.
And then bring your attention back to your heart space.
Feeling that pulse of life within your heart.
At gentle heartbeat.
Let your chest relax and soften even more.
Any heaviness of your chest.
Is just melting down to the earth underneath you.
I'm gonna let your shoulders relax.
Drop even closer to the earth.
Feeling your right shoulder.
The right elbow.
Let the right rest.
The inside of your palm.
And then take one breath to the space of your thumb.
One breath to your index finger.
To the middle finger.
Ring finger.
And the pinky finger.
Letting your right palm to just stay open.
Open to receive.
And on your left shoulder.
Your left elbow.
The left wrist.
Softening through the left inner palm.
And then take one full breath to the space of your left thumb.
The index finger.
Middle finger.
Ring finger and the pinky finger.
Let this left inner palm just fall open.
Open to receive.
And then coming back to the heart space.
Noticing if your heart is a little bit more relaxed now.
Lowering down the attention to your navel centre.
Relax the space around it.
Letting your belly be soft.
And maybe noticing that natural raise and fall of your belly as you breathe here and You never have to force the breath.
Your body knows how to breathe.
And then feeling your pelvis.
That support underneath the pelvis.
The centre of your pelvis.
You are right and left here.
Allowing the energy of grounding flow through the space.
Knowing that you are supported.
Knowing that you can feel safe here.
And lower off your knees.
Feeling the knee joints.
The inside of your knees.
The space underneath the knees.
The ankles You are the right uncle.
The inside of the ankle.
On the top of your right foot.
The soul of the food.
Then feel each toe of your right foot.
Just relaxing together.
Then your left ankle.
The space inside of the ankle.
The left sole of your foot.
At the top of your foot.
And on all the toes of your left foot,
Just relaxing.
Let both feet fall apart from each other.
There is that space between your ankles.
Space between your knees and your legs.
Coming back with your attention to the heart space.
And just taking three soft breaths down.
Now just feel the whole front of your body.
From the top of your head.
Through your facial muscles.
The cheeks.
Your jaw.
The upper and lower teeth.
The right and the left nostril.
Feel the air coming in through the right.
Coming out through the love.
Then the air coming in through the left.
And coming out through the right.
Then the breath in through both nostrils.
And breath out through both as well.
That simple,
Soothing breath.
Even your ears are relaxed.
The space inside your earlobes.
The inside of your ears.
Your whole front,
Your heart,
Your chest,
Your belly.
Relax all the way down.
Totally open and surrendering.
The whole back of your body.
Back of your head.
Even the space inside your head knowing that you don't have to think about anything.
You can just rest here.
Feel the back of your shoulders.
And all the muscles supporting your spine,
Vertebrae by vertebrae.
Let your glutes soften.
Feeling that support that is ever steady and strong.
And back of your legs as well.
Now your whole body is coming to the space of this perfect stillness.
Your whole physical body is totally relaxed.
Your mind and thoughts.
Maybe a little bit slower.
The mind is more spacious.
Noticing the energy within you.
And all around you.
Can you sense that peace?
Can you sense that gentle life force coming from the inside of your heart?
And spreading through the whole body.
Nourishing the whole body.
With health with vitality,
With love.
Flowing towards all your muscles.
Your bones.
Your cells and your tissues.
Totally nourished.
And present.
Slowly and slowly drifting away.
Towards your dreamland.
Just around there to sleep.
Nothing to hold here.
You are melting down deeper and deeper.
Into the air.
May your sleep be restful.
And nourishing.
And may you wake up tomorrow with beautiful fresh energy for life.
Thank you.
Thank you.
Thank you.
