Hello friends and welcome.
My name is Holly and I invite you to get really comfortable today as I guide you through a small quick body scan meditation to relax your body,
To either prepare for sleep or to simply take a break from your hectic day.
If you can lay down in a comfortable position,
Perhaps you have a yoga mat and can lay all the way down into your Shavasana.
Maybe you're getting ready for bed and you can lay all the way down on your bed as you prepare for sleep.
But make yourself really comfortable.
Take as much time as you need.
And once you've settled into your favorite spot,
Take a big breath in through your nose.
Open mouth,
Exhale,
Sigh it out.
And again,
Take a big breath in through your nose.
Open mouth,
Exhale,
Let it go.
One more time,
Biggest breath yet,
Big breath in through the nose.
Open mouth,
Exhale,
Let it go.
And then let your breath return to its natural rhythm.
No need to control it.
Just let it flow in and out through your nose.
And gently draw your awareness down into your feet.
Let the tops of the feet begin to soften.
Let your toes relax.
Allow your heels to feel a little heavier,
Grounding you down towards the earth.
Release any tension from your ankles.
And begin to draw that softness up into your legs.
Relax your shins.
Let your calves soften.
Let your knees relax.
Bring that softness up to the tops of your thighs.
And let the backs of your thighs sink a little deeper,
Grounding you down.
Draw that softness up into your pelvis,
Your low belly,
Your hips,
Your glutes.
Soften at your low back,
The backs of your ribs.
Let your shoulder blades feel heavy.
And now come into your hands.
Notice your fingertips.
Let them loosen.
Let your hands relax,
Soft palms,
Soft wrists.
Draw that softness up into your forearms.
Let them take on a little extra weight.
Relax your elbows,
Your upper arms,
The tops of your shoulders.
And draw your awareness now into your heart space.
Consciously release any tension.
Let yourself soften there.
Allow that softness to travel up to relax and release your throat,
Your jaw,
Your tongue.
Soften your face,
Cheeks,
Temples,
Eyelids,
Forehead.
Feel the crown of your head.
Release any tension.
Let the back of your head sink a little deeper into the support of the earth.
Let your whole back body take on a little extra weight.
Let all the last tension flow out of your body down to the grounding energies of the earth.
Feel free to stay here in this state of relaxation for as long as you need.
But if you do need to get back into your day,
Then begin to take some deeper breaths.
And bring a little movement into your fingertips,
Into your toes.
Gently rock your head side to side.
When you are feeling more awake and more refreshed,
Softly and slowly make your way up to a comfortable seat.
Take another deep breath in through the nose.
Open mouth,
Exhale,
Let it go.
Thank you friends for joining me and I hope to see you next time.
Thank you for watching.
God Bless.
God Bless.
God Bless.
God Bless.
God Bless.
God Bless.
God Bless.
God Bless.
God Bless.
God Bless.
God Bless.
God Bless.
God Bless.
God Bless.
God Bless.
You You You You
