Hello,
Today we're going to do a relaxation technique that is very good at reducing tension and stress.
It's called a body scan.
If you do a body scan from the top of your head to your toes it will relax you.
If you need to boost your energy levels you can do a scan from your toes to your head and it will lift your energy.
Today's relaxation can be done seated or lying down.
So get yourself in a comfortable position.
Make sure that you're warm and adjust your body and your clothes so that you're comfortable.
For this technique we're going to divide the body into seven main regions.
It's like the stripes of a bumblebee.
We're going to examine any sensations as they arise in each part of the body.
You may notice you have discomfort,
Tingling or a bit of tension and we are going to try and release and relax these.
To start with we're going to do some pranayama which is just a fancy name for breathing.
Start by taking in a deep breath and then try an even deeper out breath.
Now we're going to do a breathing technique that relaxes the body further and boosts oxygen levels.
It's called Valoma Pranayama.
To start breathing in for a count of two.
That's one,
Two,
Three,
Four.
Then breathing out for a count of four.
One,
Two,
Three,
Four.
And then pause for one or two before you start breathing in again.
I'll talk you through one more time and then I'll be silent for a while to let you try it.
So when you're ready,
Breathe in for a count of two.
Then breathe out for a count of four.
Then pause for one or two before you start again.
Now we will start scanning the body.
The first section of your body that we're focusing on or stripe is your forehead,
Your hair and your scalp.
Bring your awareness to this area.
Perhaps move your eyebrows so that your forehead moves and then breathe deeply and slowly and relax.
The next stripe of our bumblebee is your face.
From your eyes right down to your throat.
Perhaps move your face or your jaw to bring awareness to this part.
And now release and relax your face.
Begin breathing in,
Then breathing out more deeply.
As you breathe out release and relax all the muscles of your face and your jaw.
The next stripe of our bumblebee is a larger area.
It includes your hands,
Arms and shoulders.
Start by moving your fingers,
Then move your shoulders.
You may even want to move your head from side to side.
Note if there's any tension there.
Aim for a longer exhale than inhale because your body's muscles relax better on an exhale.
Your out breath releases tension.
Now bring your awareness to your chest and back.
Perhaps bring your hand to your chest.
Notice how the ribs move with each breath.
Continue to try lengthening your exhale here.
Now bring your awareness to your diaphragm area.
This is located roughly where your lower ribs are.
Again you can move your body and then place a hand there.
Notice if your upper belly starts rising with each breath and if it doesn't try breathing a little deeper.
Now bring your awareness to your belly,
Our lower abdomen area.
Place your hands there.
Breathe deeply,
Relaxing the whole torso from the belly all the way up.
Then bring your attention to your hips,
Your legs and your feet.
Move this area.
Perhaps wiggle your toes,
Move your legs to allow your body to focus on this area.
Now focus on lengthening your exhale.
Feel free to revisit any areas you felt that you had more tension.
And with each out breath release and relax.
Now start wiggling your fingers and your toes,
Having a deep yawn and a stretch when you feel ready to come to.
Thank you,
That was the relaxation today.
