Welcome,
Beautiful one,
To this relaxing body scan.
Please get yourself into a comfortable position.
You can be lying down or you can be sitting up with your head,
Neck and spine straight.
Whatever works for you so that you can find yourself being comfortable,
Yet relaxed and alert.
Begin by gently allowing your eyes to close,
If that feels good for you.
If not,
You can just soft focus without really paying attention to looking at any particular thing.
And then right now,
Begin to breathe,
Comfortably and easily,
And just noticing your body as it breathes.
You don't have to change your breath in any way.
You can just begin to notice what happens when you breathe.
Noticing the rise and the fall,
The way the air enters and exits your nose as you breathe.
And with every exhalation you take,
You can allow yourself to just release and settle in.
And as you continue to breathe comfortably and easily,
Bringing your attention to the top of your head,
Just allowing all of the muscles in your scalp to just become as relaxed as they want to be.
You can wiggle your eyebrows a little bit if it's hard to find those muscles.
And then allowing your attention to come down into your forehead,
Allowing the muscles in your forehead and your temples to become smooth and relaxed,
Bringing your attention to that space between your eyebrows and all those little muscles around your eyes.
Moving down into the area around your nose and your cheeks,
Noticing the area around your right ear,
Around to the back of your head and to your left ear,
And just allowing this part of your face and your head to feel very warm and relaxed.
Coming down into your jaw and into your mouth,
All the little muscles in your upper lip and your lower lip,
Perhaps even swallowing gently and allowing your tongue to rest on the floor of your mouth so that your whole face and jaw can just be relaxed and easy.
You might even want to allow a little half smile to come to your face,
Bringing some feelings of warmth and tenderness to your face.
And then releasing the smile and allowing all of the muscles of your face and your head and your jaw to be wonderfully relaxed.
Moving down into your neck and your throat,
Allowing your shoulders to drop naturally,
Bringing your awareness into the muscles of your neck and your shoulders,
Allowing them to feel loose and limp.
Bringing your attention down into your arms,
Your biceps,
The backs of your arms,
Your armpits,
Down into your elbows,
Your forearms and down into your wrists,
All the way to the tips of your fingers,
Allowing your arms to feel as relaxed as they want to feel right now,
Allowing them to feel heavy with relaxation,
Or perhaps you notice a lightness.
Whatever you're noticing is exactly right for you right now.
Bringing your awareness to your upper back,
Your middle back,
Your lower back,
Starting from the top of your spine all the way down to your tailbone.
Allowing your chest and your rib cage,
Your diaphragm and your belly,
Allowing this part of your body to just feel comfortably relaxed,
Allowing your belly to unclench,
Your lower back to release,
So that this part of your body can feel comfortable and relaxed.
Coming down into your hips,
Allowing the muscles in and around your hips to relax.
Coming into your pelvic floor,
Releasing any clenching or gripping and allowing all of the muscles to relax,
Relaxing your buttocks,
The tops of your thighs,
The backs of your thighs,
Your knees,
Down into your calves and your shins,
Allowing this whole bottom part of your body to just relax and open and unclench,
Noticing your ankles,
The tops of your feet,
The bottoms of your feet,
All the way to your toes,
Allowing your ankles and your feet and your toes to unclench and loosen and become as soft as they want to be right now.
It can be comfortable and easy at the same time,
Opening,
Releasing,
Relaxing,
Reducing all the stress and the anxiety,
Releasing and letting go,
Feeling comfortable and easy,
Letting go of the awareness to your body now,
Coming back to your breath.
You can continue to be relaxed in your body right now as you breathe comfortably and easily with nothing really to bother you or disturb you and if you notice that any tension or discomfort arises in the body,
Imagining that you can send the warmth of your breath to those uncomfortable places,
Allowing the warmth of your breath to soothe and ease,
Allowing muscles to relax,
Allowing yourself to ungrip and unclench and then gently bringing back your awareness to your breath,
Breathing in to the count of four and breathing out to the count of six,
Breathing in,
Breathing out,
Breathing in and breathing out and now allowing the breath to be comfortable and easy,
Returning to this meditation as many times as you need to as you go through the process of this hard work,
Whatever it is you're trying to accomplish,
Knowing that if you can be comfortable and relaxed,
All will be well and now whenever you're ready and with soft eyes,
You can return to the room and continue with whatever you are doing.
Thank you for spending this time with me.
I wish you well.
Namaste.
