This is Jonna,
And this is a body scan.
So as best you can,
Either take an upright seated position or reclined.
That's totally up to you.
And once you have made that choice,
Any comfortable position,
So allow the arms to be restful and the legs,
You get to decide if the eyes are open or if they're closed.
And just begin to notice the rhythm of your breathing.
And as you notice the rhythm of your breathing,
Are there any places in your body that are moving as you breathe?
You may notice the rise and the fall of the abdomen.
You may notice some expansion in the rib basket.
You might even notice some expansion in the chest.
What you may not know is that the lungs extend all the way up underneath the collarbones.
So could you take advantage of this full capacity breathing as you continue to rest?
If you will,
Begin to bring some awareness into the right hip.
And can you imagine that right hip starting to fill with softness?
And that softness starts to trickle down into the top of the right thigh,
The right hamstrings.
That same amount of softness starts to travel down into the right knee joint.
Softness starts to seep down into the right shin,
The right calf muscles.
And it continues to flow down into the right ankle,
The right foot,
All the way out to the tips of the right toes.
Imagine that your right leg weighs a thousand pounds.
Bring some awareness into your left hip joint and allow that left hip to start to fill up with softness.
That softness starts to travel down into the left thigh,
The left hamstrings.
It starts to trickle down into the left knee joint.
And that same softness travels down into the left shin,
The left calf muscles.
Softness starts to ebb into the left ankle,
The left foot,
All the way out to the tips of the left toes.
And now your right leg and your left leg weigh a thousand pounds each.
Bring your awareness into your abdomen,
Your midsection.
And imagine that with every inhale,
That the organs that reside there start to expand.
And with every exhale,
There's this recoiling that happens and the organs in this area become closer.
Every time you breathe in,
The organs in the midsection become spacious.
Every time you breathe out,
There's this sense of settling.
Bring your awareness into the center of your chest.
And right there in the center of your chest,
Imagine that there's this really small light or flame.
And every time you take a breath in,
This light becomes brighter.
And every time you exhale,
It softens a bit.
Every time you breathe in,
That light becomes brighter.
And every time you breathe out,
It softens.
See if you can sharpen your attention to your right shoulder joint.
And imagine that that right shoulder begins to fill with softness.
And that softness starts to seep down into the right biceps,
The right triceps.
It continues to flow down into the right elbow joint,
The right forearm,
And the right wrists.
That same softness starts to continue down into the right palm,
To the knuckles of the fingers,
All the way out to the tips of the right fingers.
Begin to sharpen your awareness to the left shoulder joint.
Allow that left shoulder joint to fill up with softness.
That softness starts to travel down into the left biceps,
The left triceps.
It starts to move down into the left elbow joint.
Same softness down into the left forearm,
The left wrists.
And it moves out into the left palm and the left finger knuckles,
All the way out to the tips of the left fingers.
Bring your awareness to the center of your throat.
And right in the center of your throat is another small light or flame.
And with every inhale,
That light becomes brighter.
And with every exhale,
It softens.
Bring your awareness to the skin of your face.
And imagine that the skin of your face is like a piece of silk draped across the bones.
Smooth and supple.
The eyes are so relaxed,
It's almost as if the inner borders of the eyes come closer to one another,
And the outer borders of the eyes further apart from one another.
Bring some awareness to the skin of your skull.
And can you allow that soft tissue that surrounds the skull to release and have this quality of allowing rather than doing.
Allow the brain to rest in the back of the skull.
And just notice all the touch points of your body to your support.
When the body,
When the nervous system is this relaxed,
The mind is very open and receptive to positive affirmations.
You are happy.
You are peaceful.
You are kind.
You are resilient.
You are happy.
You are peaceful.
You are kind.
You are resilient.
See if you can start to lengthen and deepen your breathing.
A little or a lot.
And as you begin to deepen and lengthen your breathing,
Maybe you start to bring some gentle movement back into your body.
That could be the fingers,
The toes,
The wrists,
The ankles.
What feels appropriate to you in this time.
And as you get ready to make your way into the rest of your day,
It is from this place of being happy,
Being kind,
Peaceful,
And resilient that we move forward.
Peace.
