We begin this relaxation by lying on the floor or your bed.
Become as comfortable as you can.
Bring yourself to a position where you feel you can remain as still as possible throughout this relaxing body scan.
Try to remain as still as possible so that both the body and the brain can fully release.
Although if any sensations appear and you need to move do this mindfully so that you can remain.
Become aware of the ground or the bed underneath your body and all the parts of your body that are touching,
Connecting to this surface.
Become aware of the shape your body makes,
Lines of your body,
The air around you,
The clothes or the props that are touching you.
Become aware of the natural spontaneous breath that flows within.
A natural and easy breath and piece by piece we will wander down the body,
Piece by piece allowing softness,
Relax and release.
Begin at the crown of the head or back and out across the shoulder blades,
Vertebrae by vertebrae,
Muscle by muscle,
Down your spine,
Armpits,
The sides of your body and our softness to fill the tailbone,
Pelvis,
Down through the thighs,
The shins and the calves.
Become aware of the energy on the soles of your feet,
This tickle of energy,
Front of your pelvis.
Become aware of the energy on the palms of your hands.
Maybe you feel a tickle of energy here,
Rising the wrists and forearms and into the tops of your shoulders and your collarbones,
Your sternum and now your heart center.
Become aware of the warmth and energy at your heart's center.
Stay here,
Gently begin to come back into the awareness of the surface underneath your body,
Tuning into your natural spontaneous breath,
Noticing how this practice has made you feel.
Bring gratitude for creating this time for yourself,
Nourishing both body and the soul and for tuning into your heart.
May this journey go with you into your day or your sleep.
