Gentle, Slow Body Scan For Deep Relaxation

In this gentle, head-to-toe slow body scan Jane will help you fully relax into a deeply restorative state. This practice is great to do any time of the day. It can be especially helpful for falling asleep and setting you up for a good night's rest. This practice will help your nervous system to deeply relax and help to release any stress, anxieties, or worries.

Transcript

Welcome to this gentle,

Slow body scan.

It's time to relax and take care of yourself.

Find a nice,

Quiet place where you won't be disturbed and sit or lie comfortably.

Take a deep breath in and on the out breath let all the air out of your lungs.

Allow your eyes to gently close and just let your breath continue to be slow and deep.

Now we're going to take a trip through the different parts of the body to let each part relax and let go.

Starting with the top of your head,

Just bringing your attention to the top of your head,

To your scalp area.

As you notice your scalp,

Imagine that you're breathing right into this area,

Just letting everything go.

Imagine that your scalp is almost melting like it's made of something soft like butter.

Then bringing your attention to your forehead,

Just letting your forehead be soft and smooth.

Bringing your attention to your eyes,

Letting your eyes be soft,

Letting your eyelids soften.

Bringing your attention to your cheeks,

Letting your cheeks soften.

Imagine again that you're breathing right into this area,

Just letting everything soften and let go.

Now bringing your attention to your mouth and your tongue,

Noticing your jaw area,

Letting your tongue soften gently into the bottom part of your mouth,

Letting the whole length of your tongue soften.

Breathing into this area and just allowing everything to soften and relax and let go.

Bringing your attention to your neck and throat area,

Just noticing this area for a moment,

Noticing any sensations that are here and then directing your breath into this area.

Imagining that you're breathing beautiful cleansing breaths into your neck and throat area and on the out breath just letting everything go.

Bringing your attention to the top of your shoulders,

We often hold a lot of tightness and tension in our whole shoulder area,

Just directing your breath into this area.

Imagining cleansing breaths going in and just letting go of anything you don't want to have.

Cleansing breaths,

Breathing in softening as you breathe out and now bringing your attention to your upper arms,

Just noticing your upper arms for a moment,

Just directing your breath into this area without judgment and just letting this area relax and let go.

Noticing your elbows,

Noticing any sensations or lack of sensation in your elbows and breathing into this area,

Cleansing breath and just letting everything go on the out breath and then breathing into your lower arms,

Just imagining that your breath,

Nourishing breaths are going right into your lower arms and just letting everything go and then just noticing how the whole length of your arms feel right now.

Breathing into your hands,

Often as we breathe into our hands and our fingers,

We may notice some tingling that we were not aware of before,

Just noticing whatever's there for you and just directing your breath into this area and on the out breath just letting everything go.

Breathing now into your upper back area,

Just breathing into this area with gentleness with compassion,

With kindness and again on the out breath just letting everything go.

Now breathing into your lower back,

Noticing any sensations in this area,

Just noticing with kindness,

With compassion and on the next out breath just letting everything go.

Just doing a scan of your upper back and your lower back,

Just noticing how it feels,

If there's any tightness or tension in your upper back or lower back,

Just directing the next few breaths into any areas that might be tight,

Just allowing those breaths to be really cleansing and on the out breath just imagine that you're letting everything go.

Now we're going to breathe into the chest area,

The heart area,

Firstly noticing any sensations in the chest area and the heart area,

Noticing with kindness,

Awareness and compassion and just breathing some beautiful cleansing breaths into this area and on the out breath just letting everything go.

Breathing in,

Cleansing,

Compassionate breaths just letting everything go on the out breath and just noticing how your whole chest area,

Your heart area feels,

Bringing your attention to your belly,

Your stomach area,

See if you can imagine that your stomach is like a balloon,

On the in breath it's filling up with air like a balloon and on the out breath you're slowly breathing all the air out and for the next few breaths just imagining that you're breathing beautiful,

Cleansing,

Compassionate breaths right down into this area and on the out breath just letting everything go and as you breathe into this area just imagining that your belly is beautiful and soft with these cleansing breaths,

Breathing into a softening belly.

Now breathing into your hips and your buttock area,

Just noticing any sensations in your hips and buttock area and just breathing some beautiful cleansing breaths right down into your hip and buttock area.

You can imagine that you're breathing in cleansing,

Softening breaths and on the next out breath just letting everything go and then just directing kindness,

Compassion into your whole hip and buttock area.

Now bringing your attention to your upper legs,

Just noticing any sensations or just the size of your upper legs,

These powerful muscles that we have in this area,

Just breathing beautiful,

Cleansing,

Compassionate,

Aware breaths into your upper legs and on your next out breath,

Whenever that is,

Just letting everything go,

Breathing in beautiful cleansing breaths into your upper legs and just letting everything go on the out breath and if thoughts come in as they inevitably will,

Just kindly and compassionately noticing any thoughts and just letting them float away as you bring your attention back to your breath and your body.

Now bringing your attention to your knees,

Just noticing your knees with compassion and kindness and allow your breath to be directed inwards towards your knees,

Beautiful cleansing breaths and on the out breath just letting everything go,

Beautiful cleansing breaths into your knees and just letting everything go,

Just noticing how your knees are doing now,

Now bringing your attention to your lower legs,

Noticing this area with kindness and compassion,

Directing cleansing breaths into your lower legs and on the out breath just letting everything go,

Breathing in beautiful cleansing breaths and then letting everything soften and let go and now bringing your attention to your feet and toes,

Noticing your ankles,

Your heels,

The tops of your feet,

The soles of your feet,

Your toes,

Imagining that you're directing compassionate,

Kind,

Cleansing breaths right down into your feet and toes and on the out breath just letting everything go,

Breathing in compassionate breath and just letting everything soften,

Relax and let go on the out breath and then with compassion and kindness just noticing how your whole body feels and then for the last few breaths just before we come out of this exercise,

Imagining that you're breathing compassionate breaths,

Kind breaths,

Cleansing breaths right from the top of your head through your whole body down to the tips of your toes and then out letting everything go,

Cleansing your whole body,

Breathing out through the top of your head and in your own time just doing two or three more breaths right down through your body and then out again.

And then just congratulating yourself for taking this time for you.

You can either let yourself drop off to sleep with this exercise or slowly open your eyes and come back into the room.

Thank you.

Reviews

Thank you so much Jane. I fell fast asleep. That was so relaxing ☺️