Hi,
I'm Girija and this is a practice for relaxing your body.
It's where you make your body very stable and still.
But it can also give you tremendous amounts of relaxation.
Of course,
The stillness is there to enable us to meditate.
For longer or with less physical interruptions.
But many of my students have found this incredibly useful.
As a relaxation practice.
So finding a comfortable position with your spine but loose knot.
Um stiff,
Nice and relaxed.
But upheld and we generally do that by tilting our pelvis forward.
And that brings our back naturally straight up,
Beautifully balanced and held by the hips.
Then,
We close our eyes.
And we visualize.
Ourselves as if we were looking at ourselves.
In a full-length mirror.
So you can see your whole body.
From the top of your head.
All the way down the face to the chin to the neck.
Tummy and the pelvis,
The legs,
Upper legs,
Lower legs and the feet.
You can see the whole of your body.
From top to toe from the front.
If you cannot visualize.
Feel.
Be aware.
Of your body.
From top to toe.
And now see your body from the right side.
So as if you were looking at yourself in profile.
Visualize yourself or feel your body.
Down the right side of your body.
The profile from your head.
Your shoulders.
Down the side.
Down the side of your leg.
Visualize that.
And now visualizing your body from the other profile side,
The left side.
So you see yourself from the top of your head,
Down the side of your shoulders,
Down the side of your body.
And the side of your hips and your legs and your feet.
And now,
Visualize yourself from the back.
From the top of your head.
Down the back of the neck.
The shoulder blades,
The back.
The hips.
The buttocks the thighs,
The shins,
The heels of the feet.
And then come above the body and see yourself from above.
Looking down onto your body from above.
And now.
.
.
Focus in on your feet.
Visualize your feet.
In great detail.
The toes and the toenail.
The upper of your feet.
The soles of your feet.
The heels and ankles.
Just become aware of any sensations of the feet.
Heat or cold.
Are they light or heavy?
Any pain,
Ache?
Or very comfortable anywhere.
Loose feeling,
Tight feeling.
Just being aware.
Of the sensations in your feet.
Now move to your lower legs.
And visualise your lower legs.
In detail.
Skin.
Colour.
The way.
The sensations.
Looking all around the lower leg.
And then visualise your upper leg,
Thigh,
The knee.
Seeing it in full detail.
Do you feel any sensations in your upper leg?
Just being aware.
Lightly aware.
Of those sensations.
And the weight.
Of the thighs.
Now becoming aware of the pelvis and the lower abdomen.
Visualize them in detail.
Scanning all around.
This area.
Really visualize it,
Connecting to it.
Feel any sensation.
Heat or cold.
Light or heavy.
Loose or tight.
Discomfort.
Discomfort.
And now moving to the back.
Visualize your back,
The lower back.
The middle back,
The upper back,
The shoulder blades.
Visualize it in detail.
Can you feel any sensations in the back?
Just lightly.
Become aware of any sensations.
And just observe that.
And now move your awareness to your chest.
Becoming aware of your chest area.
Visualizing it in detail.
What sensations can you feel in the chest area?
Again,
Lightly resting our awareness.
On those sensations.
And just observing.
And now bringing us our awareness to the neck.
You may also include the shoulders here.
Visualize this area.
And see any sensations.
That you can feel the back or the front or the side.
Let's not forget our arms.
Visualizing the tops of our arms,
The upper arm,
Visualizing it in detail.
And becoming aware of any sensations.
In the upper arms.
Working all around them,
The elbows,
Bicep area.
And then move to the lower arms,
The hands.
And the fingers.
Right to the fingernails.
Visualise it all in detail,
The palms of the hands.
See if you can sense any sensations and also the weight of your hands and arms.
Good,
And now we'll move to the face.
Visualizing the jaw.
The cheeks.
The mouth.
Upper lip.
The nostrils.
The eyes.
The eyebrows.
The forehead.
And the whole of the top of your head and all around the skull.
Feeling,
Any sensations.
And then Again visualize yourself.
In full length from the front visualising yourself.
From the head to the toes.
Scanning your vision or your feelings.
All the way down.
And your face,
Chest,
Tummy,
Legs,
Feet.
And then visualising yourself from the right side.
Again from the head.
All the way down.
Scanning down to the feet.
And then bringing your visualisation to the left.
Scanning your body from the top to the toes.
And then visualising yourself from the back.
Seeing yourself from top to bottom toe from the back.
And then come above the body and see yourself from above.
Looking down onto your body from above.
And if you wish to repeat this.
.
.
For an even deeper relaxation.
Go through the whole body scan again.
But focusing on the weight of each body part.
I hope that this has been very useful to you.
And I look forward to bringing more practices in the future.
Namaste.
