Welcome to this mindful body scan.
I'm Marianne DeCler.
Get into a comfortable position,
Either sitting on a chair or lying down on the ground.
Know that you can always adjust your position during the relaxation if needed.
Welcome any feelings,
Sensations,
Or images with kindness,
Openness,
And non-judgment.
Take this time for yourself and connect within.
Get into a position in which you feel no tension.
Close your eyes and let your body begin to relax.
Take a deep breath,
Filling the chest and the belly with air.
And exhale,
Allowing the chest and the belly to fall.
Take a normal breath.
Become aware of your body comfortably settled in your seat or lying down.
Feel all the points of contact between your body and your support.
If you're lying down,
You'll feel the back of your head.
And for everybody,
You'll feel your arms,
Your hands,
Your back,
Your buttocks,
Your legs,
And your feet.
Feel your body begin to naturally stretch out and relax even more.
And become aware of the calm settling into your body.
Bring awareness to your head and your face.
And starting at the top of your head,
Feel your scalp release and relax.
Soften your forehead.
Feel all your expression lines smoothing out and disappearing.
Relax your eyebrows.
And feel your eyelids getting heavy and relax all the muscles around your eyes.
Relax your temples,
Your cheekbones,
Your nostrils.
Notice the cool air around your nostrils on each inhale and the warm air around your nostrils on each exhale.
Relax your cheeks.
Unclench your jaws.
Maybe find some space between your teeth or slightly open your mouth.
Let your tongue rest naturally in your mouth.
Feel your throat relax and swallow freely.
And become aware that your face is completely relaxed.
Let this release continue down into the nape of your neck,
Your traps,
Your shoulders.
Allow your shoulders to naturally drop and relax downwards.
And let this feeling of relaxation continue into your upper arms,
Your elbows,
Your forearms,
Your hands right down to your fingertips.
Your arms and your hands begin to feel heavy.
And become aware that your upper limbs are completely relaxed.
Bring your attention to your back.
Imagine it stretching out bit by bit with every breath.
Relax all the muscles along your spine from your upper back down to your lower back.
Become aware that your back is completely relaxed.
Now bring your awareness to your chest.
Observe the movements of your ribcage.
Feel your ribs opening with each inhale and closing with each exhale.
And notice how your heart beats are calm and regular.
Feel your belly relaxing and letting go.
And observe the movements of your belly with each breath.
Feel your belly rise with each inhale and lower with each exhale.
Notice these calm and regular movements.
And now let this feeling of relaxation diffuse into your pelvis.
Imagine your organs in their place.
Relax your hips,
Your buttocks,
Your perineum.
Become aware that your upper body is completely relaxed.
Allow the feeling of relaxation to continue down into your legs.
Relax your thighs,
Your knees,
Your calves and your shins,
Your ankles and your feet down to the tips of your toes.
Become aware of your lower limbs completely relaxed.
Become aware of your whole body completely relaxed.
Bring your attention to your breath and integrate the feelings of relaxation that it gives you.
Remember that these sensations are always in you.
Think about activating them in your everyday life.
Come back to the points of contact of your body with the support beneath you.
Feel the back of your head if you're lying down.
And for everybody,
Your arms,
Your back,
Your buttocks,
Your legs and your feet.
Imagine the space that you're in and bring your awareness to the sounds outside.
Take a deep breath in through your nose to energize you and exhale through your mouth.
Take a normal breath and start to slowly move your hands and feet and the rest of your body.
Take a big stretch,
Yawn if you need to and when you're ready you can open your eyes and bring your attention back into the present.
While you're still in this state of relaxation,
I invite you to take a moment to think about any feelings,
Sensations or images that may have come up for you.
Know that this simple mindful body scan is here anytime you feel the need to get centered and feel relaxed.
Thank you for joining me here today in this mindful body scan.
I'm Maryanne De Clear.
