Dropping Deep Within

This 22-minute deep body scan is designed to ground and centre you. Use this often as a practice to enable you to relax deeply on all levels (mental, physical, and emotional) and to connect with the ground of your being.

Transcript

You You And so we begin we begin by sitting in our chairs comfortably So feel yourself sitting on the chair Just notice your feet on the ground Your arms nice and relaxed not crossed Both your hands nice and relaxed in your lap And your shoulders relaxed also Your spine straight Your head straight Your eyes closed your mouth relaxed and slightly open And breathing in slowly gently rhythmically Nothing to do except sit here and breathe Except sit here and breathe becoming aware of the rise and fall of your chest As you breathe air in Pulling the air deep into your lungs Allowing your lungs to expand no effort no effort at all And exhaling out through your mouth No effort no effort at all Just sitting here in your chair with yourself And noticing now the rhythm of your breath Noticing the rhythm of your breathing Noticing the rhythm of your breathing each in breath filling you up And each out breath just letting go Chest rising and falling breathing in breathing out So simple really nothing to do And just noticing how you are now how are your shoulders Just noticing any tension in your shoulders any tightness in that area Are you holding one shoulder higher than the other just noticing that And allowing your shoulders to drop even further To drop even further into relaxation Allowing every out breath to bring a deeper sense of relaxation Dropping your shoulders just allowing them to rest To be easy to be at ease And just bringing your awareness now around the front into your chest area Your upper chest area just noticing your upper chest And the slight rise and fall of that area of your body as you breathe in And you breathe out And just imagining yourself opening up the chest just a little bit Just imagining that Nothing to do just the imagination of opening up your chest just a little And moving down now to your heart area and the rest of your chest And noticing in the centre of your chest how your heart area feels today And again just allowing it to be Allowing your breathing the in breath and the out breath to gently massage your heart Allowing the breath to massage your heart And just feeling the ease of that Your whole chest now rising and falling totally at ease Bringing you deeper and deeper into relaxation And again just imagining your heart area opening a little Just a little Just the imagination of opening your heart a little Shoulders dropped,

Chest slightly open And moving down now just below your ribs into your solar plexus area The soft part,

The soft part of you And just noticing how your solar plexus area feels today Sitting there just below your lungs And then allowing yourself to travel further down into your whole stomach area And again just noticing how your stomach is today We hold so much in this area We know things in this area We know things in our gut And just allowing your whole stomach area to feel a deep,

Deep sense of ease A gentle ease Flowing down now with each breath Flowing down through your chest,

Through your heart area Flowing down now through the solar plexus area And just filling your stomach with a warm sense of peace And allowing every organ in your stomach to feel that sense of peace Allowing every cell in your stomach to drop into a deep sense of ease Bringing this ease to all of these areas And again just noticing how your whole stomach area feels today All of these areas All down the front of your body And moving on down now into your sexual organs And just noticing how you feel in this area And again allowing the same sense of peace and ease to permeate the whole area And allowing yourself to notice that peace,

That gentle ease Filling every cell in this area And now bringing your attention even further down to your upper thighs All the way down to your knees Your left thigh and your right thigh Sitting on the chair And just noticing any tension now in either the left or the right or your knees And using the breath flowing all the way down into your thighs Bringing deep relaxation to every cell in this area of your body The left thigh and the right thigh and all the way down to your knees Both your knees,

Your left knee and your right knee And moving down now,

Your right leg,

Your upper leg All the way down,

Down to your shin,

Down to your ankle,

Your right ankle And just noticing any tension or tightness Particularly in your right ankle as you rest your foot on the ground Moving down to your right foot Your sole on the ground,

Your toes And noticing all of the toes on your right foot And again allowing each breath to bring peace and ease and relaxation All the way down your body now All the way down through your stomach area Down your right thigh,

Your right knee,

Your right calf muscle,

Your right ankle,

Your right foot All the way down to your toes And just noticing now your left upper leg,

Your left thigh,

Your left knee,

Your left calf muscle,

Your left ankle And just noticing any tension,

Any tightness,

Particularly in your left ankle as your foot rests there Moving down now to your left foot,

The sole of your left foot,

The toes on your left foot And just noticing how your left foot is today And again allowing each in-breath to bring peace,

Ease and relaxation All the way down your body,

Through your chest,

Your solar plexus,

Your stomach area All the way down your thighs,

Your knees,

Down the front of your legs,

Down into your ankles,

Down into your feet All the way down to your toes And just breathing ease into the whole area now And noticing your toes on the ground,

The balls of your feet,

The soles of your feet,

The heels of your feet Allowing the same sense of space and ease to permeate all of the cells in your feet Using each breath to reinforce that sense of complete ease As you drop even deeper into yourself And noticing now your calf muscles again as you move up the backs of your legs The calf muscle on your right and the calf muscle on your left And allowing both muscles to relax as you bring your attention into any tension Allowing it to drain away,

Draining away as peace,

Ease and relaxation flow now into your calf muscles Moving up now,

Moving up further to the backs of your knees The backs of your thighs just sitting there,

Taking your weight,

The weight of your body on the chair And again just noticing,

Just noticing the backs of your knees,

Your thighs on the chair,

Your bottom on the chair Just noticing this whole area And again allowing the same sense of peace and ease to flow all the way into this area As you sit here and breathe And bringing your awareness now to your lower back and the very base of your spine And just noticing how the base of your spine is today Just feeling the base of your spine And relaxing all the muscles around that area,

Around the base of your spine,

Down into your buttocks Just relaxing that whole area And just imagining now every vertebrae in the base of your spine And moving up to the middle of your back,

Each vertebrae relaxing And all the muscles and the soft tissue around your spine,

Relaxing,

Loosening,

Relaxing,

Loosening And your whole spine now,

All the way to your upper back,

All the way to your neck Your whole spine now,

Straightening,

Relaxing,

Loosening And all of the muscles,

Relaxing and loosening Everything falling into place as your whole body adjusts to being at ease Resting in natural peace Noticing the muscles in your mid-back,

The muscles And moving up into your shoulder blades,

Noticing your shoulder blades And again allowing any tension you're holding onto,

Just to relax and ease Allowing your whole body to fall into a deeper sense of complete and utter ease And moving now to the tops of your shoulders And again allowing any tension to drain away Allowing any tightness just to unlock Allowing your breathing to massage the whole area And allowing a space now,

A deep sense of space in your whole back A deep sense of ease,

Not holding onto anything And just allowing that sense of space to permeate every cell,

Every bone,

Every muscle Every piece of tissue,

Every ligament,

Every muscle A deep sense of space and ease permeating your whole back All the way up to your shoulders and into your neck And just noticing the tension in your neck And using the out-breath to allow this tension to flow away The back of your neck,

Which has held your head up for so many years Just allowing your neck muscles now to really deeply relax,

To be at ease Nothing to oppose,

Nothing to fight against,

Nothing to do except sit here And allow this sense of ease to envelop you And moving now to the back of your head Moving up the back of your head and as you do,

Just noticing how that area is today Noticing any tension,

Any areas of tightness And again allowing the sense of ease to permeate all of that area All the way from your neck,

All the way up now the back of your head Moving up to the top of your head,

The crown And noticing the crown of your head And perhaps for the first time today,

Bringing all of your attention to the crown of your head And breathing in a deep relaxation to the crown of your head And breathing out any tension,

Any stress,

Any worry Just letting them all drain away now,

All the way out Each out breath carrying more and more stress out And each in breath allowing more and more relaxation in As you breathe and go deeper and deeper and deeper And yet even deeper into a place of complete peace And as you notice now your forehead,

Just imagining your forehead being gently massaged As you relax your forehead,

Allowing your forehead to relax And this relaxation spreading into your eyes Your eyes soft,

Closed,

Sitting back in their sockets,

Totally at peace And your nose,

Your cheekbones,

And your jaw area Noticing your jaw area and allowing any tension to flow from your jaw As the same sense of peace and ease enters your whole face Every muscle in your face now,

Relaxing,

Relaxing,

Relaxing Your mouth soft,

Slightly open,

Your chin deeply relaxed now A deep,

Deep sense of relaxation as you come back to your breath now Breathing in and breathing out And just noticing your whole self sitting here now in this body Noticing your whole self breathing Noticing your whole self sitting here in this body Being breathed,

I am being breathed I am being breathed,

I am at peace And as you sit in your self,

Just reminding yourself of how this feels And knowing that at any time you can come back to this place You can allow yourself to deeply relax any time you choose You can allow yourself to sit deep within yourself at any point in time you choose Even when you are busy,

You can allow yourself to fall more deeply into yourself And still allow all the interaction and all the things that happen in your life And yet still staying with yourself in this deep place In this place which cannot be touched,

This place which is the centre of yourself This place which is supremely powerful,

Yet supremely gentle Sitting in this place any time you choose And just allowing yourself a few moments more to feel that supreme power That supreme gentleness,

That supreme love,

That supreme calm Feeling it now in every cell in your body From your toes,

All the way up your legs Into your bottom,

Your back,

Your upper back,

Your head Your face,

Your chest,

Your stomach Allowing all of it as you sit for a few more moments As you breathe and get ready now to gently come back Gently allowing yourself to come back And I'll count from ten to one And at one you can open your eyes So at ten just becoming aware of any sounds around Nine,

Eight,

Seven,

Six Noticing yourself sitting in the chair Five,

Allowing your hands and your fingers to move and stretch Allowing yourself to stretch any direction you want Four,

Three,

Two,

One And at one now just opening your eyes gently And acknowledging yourself in the room Here you are