Hello,
Thank you for joining me for this body scan meditation.
This meditation is meant to be done lying down.
So you can also use this meditation for Shavasana at the end of a yoga practice.
So finding yourself in a comfortable position lying on the back.
Have the legs and feet a comfortable distance apart.
The arms resting a comfortable distance beside the body,
Palms facing up or you might like to rest the hands on the belly.
Just relaxing the shoulders,
Feel the head and neck are in line with the spine.
Maybe taking the support of a pillow under the head or maybe a pillow beneath the knees to support the legs.
Make sure you're warm enough here.
You may like to cover yourself with a blanket.
Just make any final adjustments making sure you're really comfortable here.
Closing the eyes if they're not already.
Let's take a deep breath in through the nose,
Sighing out through the mouth.
Doing that two more times,
A deep cleansing breath in,
Big sigh letting it out.
One more time in through the nose,
Sighing out through the mouth.
Just coming back to a natural comfortable breath in and out through the nose.
Let the breath be natural,
Be comfortable.
There's no need to force here.
Relaxing the jaw,
Separate the teeth slightly so you're not clenching.
Feel the tongue heavy in the mouth.
Relaxing the chin,
The cheeks,
The ears.
Relax the nose,
Relax the skin and muscles around the eyes.
Let the eyes themselves feel heavy in their sockets.
Relaxing the eyebrow center,
Smoothing the skin across the forehead,
The temples,
The scalp.
Feel the back of the head heavy and supported.
Relaxing the back of the neck,
Sides of the neck,
The front of the neck.
Maybe swallowing once to relax the throat.
Feel a broadness to the collarbones,
Let the shoulders soften back.
Let's feel like the shoulder blades were melting down the back.
Feel the arms soft and heavy right down through the elbows,
The wrists,
Hands and fingers.
Let it all be soft,
Heavy and relaxed.
Feel the back body heavy,
Completely supported by the earth beneath you.
Feel the spine long,
Muscles along the spine soft.
Relaxing the sides of the torso,
Soften the belly,
The waist.
Relax the digestive organs.
Feel a lightness to the front body,
A softness to the chest.
Noticing that gentle rise and fall created by the breath.
Just letting that breath flow with ease.
Let go of any gripping or holding in the hips,
Groin,
The buttocks.
Thighs are soft and heavy.
Relax the knees,
The calves,
The shins.
Softening all the way down through the ankles,
Feet and toes.
Feeling the whole body,
Feeling the whole body together,
Soft,
Heavy,
Supported.
For these next few minutes,
Allow yourself this time to just be.
Bricks.
.
.
.
.
.
.
.
