Welcome everyone.
We'll be doing a mindfulness relaxation session,
Or in other words a gentle body scan.
So you're starting to arrive into the room,
Looking at the room and the space around you.
And then starting to get comfortable on the floor or on the chair.
Gently closing the eyes or gazing downwards.
And pressing the feet down into the floor,
Feeling the floor beneath you.
Feeling the mat beneath you or the chair.
And then starting to listen to the sounds within the room.
Focusing on the inside of the room again.
And starting to notice your thoughts.
You might have thoughts,
Memories,
Events racing around your mind.
Just label them thinking.
Let them drift away from your head up into the sky.
And taking a couple of deep breaths in through the nose and out through the mouth.
So breathing in through the nose,
Big breath in.
Feeling the lungs and chest like a big balloon.
And then big long breath out through the mouth.
Letting all the air go.
And doing that again,
Big breath in through the nose.
Feeling the lungs and chest with fresh air.
And a big long breath out through the mouth.
Then letting your breath return to its natural state.
We're going to mentally scan our whole bodies from head to toe.
You may feel some strong sensations.
You may feel weak sensations.
You may feel nothing at all.
So don't worry,
Anything you feel is fine.
This is your practice and your body.
So bringing your attention to the top of your head.
Notice seeing if you can feel any feelings or sensations on the top of your head.
Maybe it feels a little tingly.
There may be some pressure or maybe nothing at all.
It's really focusing on the top of your head.
So remember there's no right or wrong with our mindfulness practices.
We're just training our mind and our attention and noticing what's happening within us and around us.
So just remain curious no matter what you feel.
And keep paying attention as we move from one area of the body to the next.
So now leaving the top of the head and putting your whole attention onto your forehead.
Then noticing the eyes,
Relaxing the eyes.
Dropping any holding of tension around the eyes.
And relaxing the forehead,
Releasing any tension from the forehead.
Moving down,
Focusing on the nose.
And focusing on your chin.
Relax your jaw.
Relax your tongue and let it drop from the roof of the mouth and rest against the teeth.
And putting your attention on the back of your head.
And onto the sides of your head.
And noticing your neck,
Relaxing your neck.
Relaxing your throat.
Now putting your attention across your shoulders.
And just feeling if your shoulders are tight or tense or if there's any pain there.
We usually hold a lot of tension in our shoulders.
So just let it all drop away.
Relax your shoulders fully.
And letting any tension drain out of your body down into the floor.
Now noticing your upper right arm,
Your lower right arm.
And then relaxing the whole right arm.
And putting your attention onto the right hand,
The right palm.
You may feel a little warmth there.
And now focusing on your fingers and your fingertips.
Perhaps you feel slight tingling in the fingertips.
Now moving over,
Noticing your upper left arm,
Your lower left arm.
And relax the whole left arm.
Placing your attention on the left hand,
The left palm.
You may feel a little warmth there in the palm.
Now focusing on your left fingers and your left fingertips.
Perhaps you feel a slight tingling in the fingertips.
And letting the whole left hand relax.
Letting the whole left arm relax.
Now moving up to the upper back.
Focusing on the upper back.
Relaxing the upper back.
Letting any tension from the back drain down into the floor.
And scanning your attention down your spine.
Scanning down the spine down to the lower back.
Letting go of any tension you may feel in the spine.
Drop it down and out of your body.
Let it drain down into the earth.
Imagining any tension in your spine draining from the top.
Downwards,
Down the spine and then out down into the earth.
Letting the whole back relax.
Now focusing on your chest.
Focusing on the area where your heart is in the middle of the chest.
And then make a big breath into your heart centre.
Imagine you're breathing into your heart.
Letting the whole chest expand with the breath.
And then letting it go.
Breathing out through the mouth.
We often hold a lot of tension and stress in the chest.
And also in the stomach when we are anxious and emotional.
So now really noticing how your stomach feels.
Letting the stomach relax.
Letting any tension or hardness go from the stomach.
Taking your time.
Let go of any tension or holding on in your chest and stomach.
And take a deep breath in,
Breathing in to the stomach.
And then slowly breathing out from the stomach.
Letting the stomach fully relax.
And bringing your focus down to your legs,
Your thighs,
The top of your legs.
Noticing the bottom half of your legs.
And focusing on your feet,
The soles of your feet.
The tops of your feet.
Focusing on the toes,
Any sensations in the toes.
You might feel tingling or hot or cold.
Really focusing on your toes.
And pressing your feet into the floor.
Letting it go.
Letting all the legs,
Feet and toes totally relax.
Imagine all the tension draining from the top of your legs,
Down the legs and out through the toes,
Down into the earth.
And noticing the softness you've created on the whole right side of the body.
And notice the softness you've created on the left side of the body.
And moving to the right side and the left side.
And then focusing on the centre of the body.
And noticing your whole body at once.
Keeping your attention on the whole body.
Noticing everything at once.
If there's any part of the body which is still feeling tense or maybe has some pain,
Focus on that area and breathe into it,
Letting it relax.
And letting the whole body relax.
Feeling it heavy on the floor or the chair.
Your whole body is relaxed.
Your mind is relaxed.
You are at peace.
Remember you can do this body scan at any time throughout the day in order to relax your body and your mind.
You can do it sitting or lying down,
Wherever you are.
Now take another two big deep breaths in through the nose,
Out through the mouth.
Another big breath in through the nose and out through the mouth.
And starting to ring the bell,
So listen to the sound of the bell.
And starting to wiggle your fingers and toes.
Rotating your hands and your feet.
Slowly opening the eyes.
Having a bit of a stretch.
Take your time getting up and going back to your day.
Thanks for joining me today.
Have a wonderful day.
