Hi friend,
It's Jax and this body scan is all about getting you relaxed and comfortable so that you can get some well needed rest and really release the day.
Allow yourself to get really comfortable for this end of day body scan to relax.
Lying on your back or you can lie on your side or even sitting up supported.
Use any props you need for a soothing setup.
Pillow under the head or the knees.
Blanket to keep you warm.
Scarf over the eyes.
Extra clothing to feel fuzzy.
Anything you need.
Take a deep breath in and a deep breath out.
Are there any adjustments needed or does your setup feel right?
Does it make you feel like you just don't want to leave?
Like you're happily melting into relaxation?
And if you don't feel that way,
What could you do right now to make it feel more like that?
Take any last moment adjustments.
I want to make sure that you feel really comfortable here so go ahead and do whatever you need to feel a little bit more relaxation.
Now take two deep breaths in through your nose and a deep breath out through the mouth.
Again inhale.
Exhale.
One more time,
Inhale.
Exhale.
Let the breath be effortless and easy.
And sense the support underneath you.
Sense yourself settling just a little bit more here.
What does it look like to get 5% more relaxed?
At this moment,
Bring your awareness to your jaw and mouth.
Open your mouth as wide as you can,
As if you're yawning.
So feel the tension in your jaw.
Hold your mouth open.
Big yawn,
Big yawn.
And exhale,
Release.
Let's do that again.
So open the mouth as wide as you can.
Big yawn,
Hold it there.
Hold it,
Hold it.
And exhale,
Let it go,
Let it go.
Relaxing your jaw,
Allow your mouth to gently open,
Letting the tension dissolve.
Becoming aware of your mouth,
Creating space between the upper lip and the lower lip.
Let the tongue hang heavy.
And allow that softening to echo throughout your whole face.
Eyes release tension and soften.
Unfurrow the brows.
Relax the space in between the ears.
The shoulders release as they melt down the back body.
Belly is soft.
Thighs are gentle.
All 10 toes spread and soften.
And at this present moment,
Take some long,
Deep,
Slow breaths here and allow these deep breaths to support you to still the mind and start to surrender to this moment.
And know that if the mind wanders off in any particular way,
That's okay.
You can let it.
Just simply observe it.
Maybe give those thoughts a little wave and then repivot and refocus to the sound of my voice.
Allow the sound of my voice to be here to support you and guide you on your deep journey of relaxation.
And as you continue to take those deep breaths here,
Pay attention to how your chest and belly moves,
How it rises as you inhale and falls as you exhale.
And on the next exhale,
Imagine any tension that you're holding being released and flowing out of your body.
Take another deep inhale and another deep exhale.
Feel your body already relaxing,
Already letting go.
And now that you're all settled in,
All the effort has ended.
There's nothing else you need to do except follow the guidance of my voice as we begin our full body scan.
And I'll touch on different parts in the body and you'll find yourself freely shifting awareness from point to point.
There are no rules to follow.
Simply enjoy the journey and notice what happens along the way.
Place your awareness to the sensations happening in the mouth.
The roof of the mouth,
The top row of teeth,
The bottom row of teeth,
The gums,
The tip of the tongue,
The root of the tongue,
The back of the throat,
Inside the right cheek,
Inside the left cheek.
Notice all the sensations happening in the mouth and allow your awareness to travel to the upper lip,
The lower lip,
The chin,
Hinges of the jaw,
Sides of the neck.
Allow that awareness to flow down to the hollow of the throat,
The right collarbone,
Right shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
The back of the palm,
Front of the palm,
The right thumb,
Pointer finger,
Middle finger,
Ring finger,
And pinky finger.
Allow your awareness to be in the tips of all five fingers and allow that awareness to come to the right side of the chest,
The right rib cage,
Lung,
Right side of the waist,
Pelvis,
The right hip,
Right glute,
Thigh,
Knee,
Kneecap,
Lower leg,
Ankle,
Heel of the foot,
Sole of the right foot,
Top of the right foot,
And the right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Feel awareness in the whole right side of the body,
From the right shoulder all the way down to the right big toe,
And allow the whole right side of the body to relax,
To soften,
Effortless awareness as the body rests in relaxation.
Now feel your awareness sweeping over to the left side of the body now,
Starting with the left fifth toe,
Fourth toe,
Third toe,
Second toe,
And left big toe,
The top of the left foot,
Sole of the foot,
Heel,
Ankle,
And the lower leg,
Kneecap,
Left knee,
The thigh,
The left glute,
The left hip,
Pelvis,
Left side of the waist,
Left rib cage,
Lung,
The whole left side of the torso,
And the left pinky finger,
Ring finger,
Middle finger,
Pointer finger,
Left thumb,
And the front of the palm,
Back of the palm,
Wrist,
Lower arm,
Left elbow,
Upper arm,
Left shoulder,
Left collarbone.
Feel the whole left side of the body,
From the left big toe all the way up to the left shoulder.
Allow the left side of the body to soften.
Allow it to feel at ease and light in the whole left side in the body,
The whole left side melting into the support beneath you,
And allow that awareness to travel to the back of the neck,
Sensations in the whole back of the neck,
And sensation moving like an elevator from the back of the neck all the way to the base of the skull.
And the left ear,
Left temple,
Left eyebrow,
Eyelid,
And all the muscles behind the left eye.
And allow that awareness to shift over to the right ear,
Right temple,
Eyebrow,
Right eye,
And all the muscles behind the right eye,
And the tip of the nose,
Bridge of the nose,
The space between the eyebrows,
The forehead,
Hairline,
Crown of the head,
And the left hemisphere of the brain relaxing and softening,
And the right hemisphere of the brain relaxing and softening.
And feel the whole body now.
Feel the whole body resting,
Relaxed,
And soft.
Notice the sensation of the body resting.
Notice awareness becoming more and more subtle.
Awareness,
The body,
The breath becoming more and more effortless,
More and more organic.
Feel the breath become more natural.
Feel the body soft and light.
Feeling soft and light in the body.
Feeling at ease,
Whole body melting into the support beneath you,
Whole body at rest.
Feel yourself dissolve into the stillness that you've created.
Nothing for you to do.
Body will sleep,
Yet awareness continues on,
Effortless awareness.
And allow yourself to surrender.
Allow yourself to rest and sleep here as you drift off into a sea of internal peace and peace.
I hope you have a wonderful rest for namaste.
