Begin by lying in your bed with your face upwards and your arms alongside the body.
And then taking a number of deep breaths.
Number of deep breaths in and long,
Slow out breaths.
And on each out breath,
Seeing if you can let go of a little bit of tension.
Just breathing in and breathing out.
And seeing if you can settle more into the bed.
Allowing the bed to support your body.
Noticing the contact that your body has with your bed.
All the places where your body is supported.
And briefly scanning through the body to see whether there's tension in any parts.
And any place you notice tension just beginning to breathe into this area.
Breathing in and on your out breath,
Seeing if you can let go of a little bit of that tension.
Continuing to breathe like this.
Breathing and relaxing a little bit more into the posture.
And if you notice that you're thinking a lot,
It can be helpful to bring your awareness to the different parts of the body.
So noticing your feet.
Becoming curious of any sensations that you can notice in your feet.
Like can you notice your heels?
The soles of your feet?
Your toes?
The big toe?
The little toe?
And the toes in between?
Just being aware of any sensations that you can notice in your feet.
Even temperature,
Do your feet feel warm or cold?
And then expanding your awareness to become aware of your legs,
The bones,
The skin,
The muscle.
Just being aware of your legs and the contact that your legs have with the bed.
And imagining then that your legs feel really heavy and that you just let go of them.
You let go of any tension there.
You let go of your legs.
And doing the same thing then with your hands and your arms.
So noticing any sensations in the fingers,
In the palms of your hand,
The back of your hands.
Being aware of the lower arms,
The elbows,
The upper arms.
Being aware of all of your left arm and all of your right arm.
And imagining that the arms feel heavy.
And just letting go of any tension in the arms and just letting go of the arms.
And bringing your awareness to your breathing.
Just noticing all the small movements that occur as you breathe in and as you breathe out.
Noticing where your body moves as you breathe.
Perhaps the gentle rise of the stomach on the in-breath.
And the fall of the stomach on the out-breath.
Just being curious about your breathing.
And if your mind wanders at any stage,
Just accepting that that's what minds tend to do.
And seeing if you can gently,
Kindly bring your attention back to the breathing.
Brack to your in-breath and to your full,
Long out-breath.
And then bringing your awareness to the top of your head and slowly beginning to scan down through the body.
Noticing all the parts of the body until you reach all the way down to the feet.
So you're scanning your body from the top of your head all the way to your feet.
Feeling each part of the body as you move your awareness through it.
And as you move through the parts of the body,
As you notice them,
Seeing if you can just let the body relax that little bit more.
Seeing if you can let go of tension and just relax further into the posture,
Into the bed.
And whenever you reach your feet,
Beginning again by starting at the top of the head.
Repeating this scanning down through the whole body.
And if you notice your mind wandering,
You might find it helpful to quietly name the parts of the body that you're focusing on.
Working your way down through the body from the top of your head all the way down to your feet.
Doing this at a pace that feels just right for you.
And again,
If the mind wanders,
There's no need to be frustrated about this.
That's just the way the mind is.
Bringing your awareness back to this scanning of the body.
This gentle movement from the top of your head all the way down through your body to your feet.
And any time you arrive at your feet,
Beginning again by starting at the top of your head.
Continuing to repeat this scanning of the body from the head to the feet as often as you need.
Softening,
Relaxing,
Breathing.
Thank you for watching!
