Hello,
This is Jodi with Big Heart and today we are going to release some stress with a long body scan.
So go ahead and find a comfortable position,
Whether sitting up or lying down if that's better for you.
Start by taking some slow,
Long,
Deep breaths,
Really filling your lungs,
Filling your belly,
Just allowing your body to settle into your seat.
If your eyes are still open,
Go ahead and close or cap them now and simply be here in this moment with me.
Take another deep breath in and release.
Just allow yourself to follow this gentle inhale and exhale.
Breathing in,
You are breathing in.
Breathing out,
You are breathing out.
Connecting your body to your breath and your breath to your body.
Allow your breath to pull you down into your body,
Letting go of all expectations,
Being kind to yourself.
Simply keep witnessing your breath.
Notice your mind calming and your body relaxing.
Receive this stillness as nourishment for your body,
Your mind,
And your heart.
Take one more long,
Slow,
Deep breath in and release.
You know,
Stress,
Stress is not what happens to us.
It is our response on what happens.
And response is something we can choose.
Simply sitting and breathing allows us to release stress.
Breathing in,
You are breathing in.
Breathing out,
You are breathing out.
Notice this gentle wave of your breath without trying to control it.
Allow it to move in its natural rhythm and depth,
Settling into the awareness of the body in the breath.
Notice any places you are holding tension.
We love to store our emotions in our body,
So let's release some of that tension and tightness.
Now,
Start by softening your forehead,
Soften your eyes,
Drift to your temples and relax.
Soften your cheekbones,
Allow your tongue to come off the roof of your mouth and relax.
Unclench your jaw.
You know the mouth is a gateway to your breath,
To nourishment and verbal expression,
Sensing taste and texture.
You hold a lot of tension in your jaw,
And at times,
You hold back your truth.
So allow your jaw to release and rest.
Tuck your chin in slightly,
Allowing the back of your neck to lengthen a little bit.
Breathing in,
You are breathing in.
Breathing out,
You are breathing out.
Connecting your body to your breath and letting go.
Allow your shoulders to drop.
You may have a lot on your plate right now,
And with that,
You carry a lot on your shoulders emotionally.
Allow your shoulders to melt into your back.
Release the weight.
Be here in this moment and surrender.
Relax your arms and your forearm.
Notice any sensations you have in your palms,
All the way to your fingertips.
Allow your hands to become heavy in your lap.
Relax your upper back,
All the way down to your lower back.
Soften your chest,
Soften your belly.
Simply notice any sensations present.
Breathing in,
You are breathing in.
Breathing out,
You are breathing out.
Release any stored emotions you have in your hips.
Visualize the tension and tightness melting away.
Bring your attention to your thighs,
Your knees,
Your calves,
All the way down to your ankles,
Your heels,
Your arches,
All the way down to your toes.
Breathe into your joints and your muscles,
Your tendons,
Every single cell in your body.
Soften,
Surrender.
Notice your heartbeat,
Notice your pulse.
Bring your attention to the rise and the fall of your chest.
And surrender to your breathing for a moment,
Connecting your body to your breath,
And your breath to your heart.
Breathing in,
You are breathing in.
Breathing out,
You are breathing out.
Let's stay in this space for a moment as you notice every single cell in your body.
Witness the stillness.
Remember,
When you feel stressed,
It is a reminder that if you change your thoughts,
If you take a deep breath in that moment,
You can change your reality.
You can choose to respond with kindness and love instead of anger.
You can choose to be grateful in that moment instead of longing for what you don't have.
You have a choice.
And connecting your body to your breath and your breath to your body can allow yourself to reset and respond instead of react.
As our practice comes to a close,
Keep your eyes closed for a moment longer.
Give yourself some deeper breaths.
Feel what you need to feel.
Honor the space.
And thank yourself for showing up for you.
Namaste.
