Hi,
I'm Julia.
This is a practice for days when the mind feels busy.
We'll be doing a body scan to help unwind and relax.
Find yourself in a comfortable posture,
Seated or lying down.
Feel your lids heavy and gently blink closed.
Begin by taking three deep breaths through the nose,
In and out,
Stretching and enjoying the length of the exhale.
Starting at your feet,
Notice all 10 toes.
Any sensations of tingling or pulsing,
Notice the temperature against the ground.
Scanning your attention up to your calves,
Noticing your thighs.
And as you exhale,
Release any tension in the muscles,
Bringing your attention to your seat,
Noticing the sense of groundedness where it makes contact with the chair or the bed beneath you.
And as you exhale,
Know that you're supported,
Drawing your attention up your spine,
Inviting inviting space between each vertebra.
Feel your back body strong and your front body soft.
As you breathe,
Relax your belly,
Relax your chest,
Relax your shoulders,
Feeling them drip down away from your ears and back.
You might ever so slightly tilt your chin down and enjoy a nice stretch in the back of your neck,
Relaxing the expression on your face.
Invite space between your brows,
Softening the sides of your lips,
Relaxing the jaw.
You might even curve the edges of your lips into a Mona Lisa smile,
Noticing your arms.
And as you exhale,
Relaxing any tension in your biceps,
In your forearms,
Taking a moment to appreciate the relaxation and presence you've just cultivated,
Knowing that you can turn to your body any time to reconnect to the present moment.
Thank you for practicing.
