It's time to relax and take care of yourself.
Breathing is something we do every moment.
Don't be fooled by its simplicity.
It is a vital support to every system in our amazing bodies.
We are going to do a full body scan.
Take a deep breath in and out.
Allow your eyes to gently close.
Start by becoming aware of your left foot,
Your toes,
The sole of your foot,
Your ankle,
Your left calf,
Your knee,
Your thigh.
Become aware of your whole left leg.
Moving up the left side of your body,
Become aware of the torso.
See if you can notice the left rib cage.
Paying attention to the left side of the lungs.
Notice your left shoulder.
If you're holding any tension here,
Allow yourself to relax.
Explore the sensations in your left arm.
Noticing your elbow,
Your forearm,
Your left wrist,
All of the fingers on your left hand and your thumb.
Take a moment to notice the difference between your left side and your right side.
Starting to notice your head.
Feel any sensations around the scalp,
Along your face.
Paying attention to your tongue,
Your teeth,
Your gums,
Noticing your cheeks,
Your ears,
Your nose.
Bring your attention to the space in between your eyebrows,
Allowing the brow to soften.
Now bringing the awareness to your right shoulder.
Releasing any tension here.
Noticing your upper arm,
Your elbow,
Your right forearm,
Your wrist,
The fingers on your right hand and your thumb.
Become aware of the right side of your torso.
The right side of your rib cage.
Breathing into your lungs.
Noticing your right hip.
Your right knee.
Your calf.
The ankle on your right leg.
Your right heel.
The sole of your right foot.
And all of your toes.
Expanding your attention to include your whole body.
Breathing in.
Allowing your breath travel to anywhere in your body that's still holding on to any tension.
Taking a deep breath in.
And exhaling anything that you're still holding on to.
Letting go.
Letting go.
Letting go.
Taking a few moments just to be here with your body,
In your body.
Allowing what comes up to come up.
Taking the breath anywhere that needs it.
Physical,
Mental tension.
Taking a moment just to allow that to heal.
Letting the mind to wander if it wants to.
Gently calling it back.
And noticing the breath moving around the body.
Gently now becoming aware of your physical surroundings.
Starting to notice your head,
Your spine,
Your lower back.
Start to notice all of the places in your body that make contact with the floor or the chair or the bed.
Exploring the feelings in each part of your body.
Noticing how simple that exercise was.
And slowly becoming aware of the weight of your feet,
Your legs,
Your back.
Enjoy the weight and sink into it.
Notice your control over your own body.
With that thought start to wiggle your fingers.
Give your toes a little wiggle.
Rotate the wrists and gently raise the shoulders up,
Back and down.
When you're ready to open your eyes,
Blink your eyes open.
And smile,
Feeling alert and refreshed.
Be gentle with yourself.
A bell will signal the end of the exercise.
