Welcome to your practice.
An eight minute body scan to bring you into a state of gentle relaxation.
For the next eight minutes,
All you need to do is rest your attention on my voice and let everything else slowly fall away.
Before we begin,
Take a moment to find a posture that feels sustainable within your body.
The most important thing is your comfort.
So settle into a space where you can begin to relax and softly surrender.
Let's begin with our breath.
Taking a gentle,
Slow inhale and an easy,
Audible exhale to release.
Let's do another just like that.
Deep,
Slow breath in through the nose.
The body expands.
And open mouth exhale,
Slowly releasing any tension that you might be holding on to.
Let's take one more breath together.
Taking in a full,
Sweet,
Gentle breath in through your nose,
Holding it at the top.
Feel the body full of that breath.
And exhale through your nose,
Softly,
Easily,
And slowly.
Try your best to maintain this gentle,
Soft,
Slow inhalation and exhalation as we move through our body scan.
We'll start at the brow.
Softening the forehead.
Relaxing the temples.
The eyelids fall heavy.
The lips may slightly part as the jaw unclenches and the tongue gently settles away from the roof of the mouth.
Moving down to your throat.
Perhaps you take a swallow,
Clearing the throat and softening the muscles surrounding the neck.
Allowing your shoulders to drop.
Letting gravity gently tug as they lower away from your ears.
The right upper arm,
Bicep muscle can fall heavy against your side,
As well as your elbow,
Your forearm,
Your wrist,
All the way down to the palm of your hand and each of your five fingers.
Give your entire right arm and hand the permission to turn off,
To feel heavy,
And to relax.
Traveling over to the left shoulder,
The left upper arm and bicep muscle,
Giving permission to turn it off and fall heavy.
The left elbow gently releases.
No need to bend or carry anything.
Just be softly held by the rest of your arm.
Quieting the forearm,
The delicate muscles and tendons around your wrist,
All the way down to your beautiful hand.
No need to type or write or hold.
Just be softly relaxing each of your five fingers,
Letting the entire left arm and hand surrender.
Begin to take a slow breath into your chest,
Holding that breath in the heart space,
And exhale,
Gently release.
Softening the belly,
The navel,
Allow the muscles to relax,
Giving permission to the belly to be full,
Expanded,
Entirely relaxed.
Drawing the breath into the belly with love and care.
Moving to our hips,
Our pelvis,
A place where we store a lot of our emotional energy.
Taking a moment to deliberately soften and relax that area.
Continuing on to our right thigh.
Allow it to be heavy,
Softening your kneecap,
Moving down to your calf,
The muscles around your ankle,
And onto your right foot.
The heel,
The arch,
The ball of your foot,
And each of your five toes.
Letting the entire right leg and foot turn off.
Moving on to the left leg,
The left thigh and thigh bone.
Softening it.
The delicate muscles surrounding the kneecap.
Letting them go.
The muscles of the lower leg and calf.
As they start to become heavy,
The left ankle softly settles down,
Until we reach the left foot,
The heel,
The arch of the foot,
The ball of the foot,
And each of your five toes.
Giving a moment of thanks for holding your body up and walking you along your path each and every day.
The entire body is heavy,
Softened,
Held,
And loved.
Allow yourself to surrender to this sweet state of gentle relaxation for however long feels good for you.
Thank you so much for trusting me to be your guide today,
And I look forward to having you next time.
.
