Body Scan For Full Body And Mind Relaxation

For a full body and complete relaxation experience, the full body scan is a mindfulness practice that involves bringing awareness to different parts of your body, cultivating a deep connection to the physical sensations in the body, and tuning into your breath.

Regular practice can help you to attune deeper to your body and really come home to your inner self and bridge the gap between disconnects. Go on a journey of self-discovery and self-care and give yourself the opportunity to nurture your well-being and deepen your self-understanding.

Perfect for the overthinker or anyone who feels a disconnect or separation in the body-mind connection.

Transcript

Please listen to this recording at a time when you can relax and won't be disturbed.

Please do not listen to this audio when you are driving or operating machinery.

This recording is designed to go into your subconscious mind.

The best time to listen to this recording is first thing in the morning or last thing at night.

Position yourself comfortably in a place where you feel safe and at ease,

And a place where no one is going to disturb you.

Have your phone on silent.

Let your body relax and lying down with your hands and feet separated,

Uncrossed and not quite touching.

Take a few moments to just breathe in and out slowly and deeply.

Focus on the feeling and the sensation of the breath,

Gently inhaling and exhaling.

Tune into the breath moving in through the nose and out through the mouth.

Transition out of your busy mind into this relaxing experience.

This is your time.

So now while continuing to breathe deeply and slowly,

Keep your eyeballs looking up while you close your eyelids down.

Look up as high as you can.

Fix your gaze on a spot above your head.

Looking up as high as you can as though you were trying to look into your own eyebrows.

Take another deep breath in with your eyes looking up and breathe out.

And one more time,

Breathe in,

Hold your breath a moment,

But this time as you exhale,

Keep your eyes looking up while you slowly close your eyelids.

Close your eyelids right down all the way down.

Your eyelids feel as though they've been glued shut,

Sealed tight,

Locked together.

As your eyelids shut down,

The muscles and nerves in and around your eyes are becoming heavy,

Droopy,

Drowsy.

Once you have closed your eyelids all the way down,

Now you can relax your eyes and let them drop down to a comfortable position.

Take a nice deep breath in and out.

Let yourself relax.

Let your eyes relax.

Let your body feel at ease.

Feel a wave of relaxation flow through your entire body.

This time as you breathe in,

Let your mind's eye envision a flight of stairs leading down to a beautiful,

Safe place.

As you breathe out,

Allow your vision to travel down to the bottom of the stairs,

Gazing around you to see what is present.

Feel the sensation of looking down the steps,

Descending below to a place where you feel safe,

Where you feel joy,

Happy,

Free and at peace.

Take another deep breath in,

And as you inhale,

Your gaze comes to the top of the stairs,

Noticing there are 10 steps.

As you exhale,

You see your feet so clearly,

Continuing to breathe deeply at a calm and even pace.

You feel your feet firmly on the first step.

Begin to tilt your chin slightly as if you were looking down the steps,

Getting ready to move deeper.

Moving to step 10,

Take a nice deep breath in,

And you can see your feet,

Feel your feet,

And hear your feet moving to the top step.

Moving down to step nine,

Inhale slowly and exhale slowly.

And you're going deeper into a meditative sleep.

Moving down to step eight,

Allow yourself to drift deeper,

Sink deeper and go deeper as a wave of relaxation flows through you.

Moving down to step seven,

Begin to feel all of the muscles and nerves in your body turning loose and letting loose.

Moving down to step six,

Every sound and motion around you takes you to a deeper awareness of your inner self.

Moving down to step five,

Inhale slowly and exhale slowly.

Begin to feel so light and so at ease.

Moving down to step four,

You gently,

Calmly,

Easily move to an even deeper level of your awareness.

As you take step three,

Deeper just means your body is becoming more relaxed and more at ease,

Feeling more relaxed and more at ease with each step deeper.

Moving down to step two,

Feel the most beautiful,

Light,

Floating sensation coming upon you.

Moving down to step one,

Feel a wave of relaxation flow through you.

As you hear the sound of the click,

It takes you deeper,

Brings you deeper,

Drift deeper,

Sink deeper,

Go deeper,

Even deeper.

Each sound,

Each feeling,

Each sensation brings you even more deeply down into hypnosis where your body is relaxed,

Your conscious mind is drifting and your inner mind is more alert.

All your cares and tensions are starting to fade away.

You can feel your body relaxing,

Opening and expanding.

You are relaxing more with each sound,

With each easy breath that you take.

Your eyes are feeling heavier and heavier.

Your body is feeling more and more relaxed.

Just allow a drifting,

Floating feeling to develop in your body.

Just allow that drifting,

Floating feeling to develop in you with every breath you take.

And now in your own time and in your own way,

Just feel yourself floating down,

Drifting down,

Going deeper and deeper.

You can feel a sense of peace and calm wash over you.

You are feeling safe,

Supported and at ease.

Relaxation is such a nice sensation rolling through your body.

Time is insignificant now.

Simply enjoy that drifting,

Floating feeling as it continues to relax your entire body.

Your body is relaxed,

Your mind is relaxing and you can just let your mind drift.

You're letting yourself drift.

Your mind is turning to feelings and thoughts of relaxation and you're feeling completely relaxed from your head to your toes.

Each muscle,

Each nerve is loose and relaxed.

You're beginning to feel as though you have a blanket of relaxation covering you.

You're learning to relax easily.

Relaxation is a skill that is natural and easy for you.

You're going deeper and as you go deeper,

You're aware,

You're listening with your subconscious mind and your conscious mind is free to drift further and further away.

You're going to a level where you can communicate directly with your subconscious mind and to allow yourself to go deeper still.

And you can help by just letting your body remain still until you soon become unaware of it.

Almost as though you were weightless,

Floating into space,

One with the universe,

One with the universal flow and source energy.

As you are drifting out and away,

You are aware of a beautiful,

Brilliant,

White light coming down and over you.

This beautiful,

White,

Golden light starts to move over and around your body.

Starting at your head,

Moving down your head and face,

Over your neck and shoulders,

Continuing down through each centre,

The heart centre,

The solar plexus,

The sacral centre and over the root centre,

Continuing down over the legs,

Over the feet,

Up and around the back of the legs,

Moving up and up,

Over the back area and back to the top of the head.

As you go deeper and once the beautiful,

White,

Golden light has moved over and around the body and with your eyes closed,

You are able to see perfectly and tune into your body.

You are able to see your skin,

The hair on your body,

Any distinguishing marks and perfect imperfections.

Scanning the skin over your entire body and starting at the feet,

You are moving over the entire body.

As your eyes are perfectly scanning the skin on your body,

The brilliant,

White light continues to keep moving over your skin.

As you tune into the skin on another part of your body,

The light moves to that area,

Radiating and illuminating this area.

Take a few moments now and continue to scan the skin on the entire body,

Allowing the brilliant light to move over and around the body,

Infusing healing energy along the way.

Now,

Tune in and turn your awareness to the muscles in your body,

Feeling the elasticity and mobility they give you.

Clearly envision in your mind's eye each and every muscle in the body.

Starting at the feet,

You can see perfectly with your eyes closed.

So you can imagine right now that you were looking at the muscles in your toes and in your mind's eye,

You were tracing those muscles back into the ball of the foot,

Back into the arch,

Way back into the heel.

And you can just turn those muscles loose.

And as the muscles in your feet begin to relax,

Just let your mind relax too.

Just let your mind drift off to pleasant sensations and feelings.

And now that sensation of deep muscle relaxation is moving up to your ankles,

Up to your calves.

Your calf muscles are becoming heavier and so totally relaxed.

Up into your knees,

All of your tensions are just fading and washing away.

This wave of relaxation flows up through the body.

And as this wave of relaxation is moving through and over the body,

The beautiful,

Bright,

White light continues to keep moving over and through each muscle,

Each nerve,

Each tendon,

Taking with it the most wonderful,

Healing and relaxing sensation.

As the brilliant light and wave of relaxation moves over and through your entire body and completes the full body muscle schem,

You are now coming back and centering onto your breath,

Feeling each breath move deeply and slowly,

Inhaling and exhaling.

Now tuning back to your mind's eye and this time clearly seeing the bones in your body,

Feeling the support and structure that they give you.

Again,

Starting at the feet,

Tuning into all of the bones in the toes,

The feet and the ankles.

As you are tuning in,

The beautiful,

Healing light moves into this area,

Continuing to envision moving up and around the body,

Through the legs,

The hips,

The ribs,

Shoulder blades,

Along the spine and into the head.

Each movement up and around brings this beautiful,

White,

Golden light,

Clearing the way,

Infusing healing and clearing and bringing a sense of calm,

Peace and relaxation.

Allowing the light and wave of relaxation to continue over your entire body and completing the full body bone scan.

You are now allowing yourself to center and ground back into your breath,

Feeling the sensation of each breath move deeply and slowly,

Inhaling and exhaling,

Moving your awareness now to your organs,

Starting at the head,

Feeling your mind's eye,

Envision the organs in your head,

The eyes and the brain and as you are tuning in to see these,

You are feeling the white light amplify and continue to move along with the scan,

Down the body and into each organ,

Moving to the heart,

Feeling your heart expand,

Open and with every heartbeat,

You are feeling a beautiful feeling of unconditional and pure love flow from you easily.

You are fully connected to the universal source energy and continual stream of love.

Now,

Turning your awareness to your lungs,

Feeling each breath move deeply and slowly in and out of your body,

Oxygenating each cell as it moves through the body,

Now moving your awareness to the organs in your stomach,

Feeling the bright white light flow and follow your vision as it continues to move throughout the body,

Allowing the brilliant light and wave of relaxation to move over and through your body and completing the full body organ scan and now coming back to centre on your breath,

Feeling each breath move deeply and slowly,

Inhaling and exhaling.

As we complete the cycle of the full body scan and deep relaxation,

Take some time now to enjoy this feeling of the breath moving in and out of your lungs,

Deeply and slowly,

Filling your body with a deep sense of relaxation,

Peace,

Calm,

Serenity and tranquility,

Feeling the breath of life flow easily and effortlessly through you,

Each and every time you inhale and exhale,

Each breath is freeing you of tension and only allowing positive and harmonious thoughts and feelings to enter the body.

Focus your mind only on those words and imagine your chest rising and falling,

Every time your mind tries to wander,

Keep pulling it back to those words,

Inhale,

Exhale,

Inhale,

Exhale,

You are easily regaining skills of natural automatic relaxation,

Your mind and body have phenomenal skills to be able to quickly and easily adjust at any time back into this beautiful place of absolute bliss and full and complete relaxation,

Each time you hear and say the words inhale and exhale,

Your body responds perfectly by bringing you straight back to this place,

This place you love to be in,

This place of pure relaxation.

Now your body knows how to respond and how much you love to be in this place,

In this place of pure relaxation,

You begin to use this response daily and now you are learning relaxation skills,

You are learning to be at peace with yourself,

Being at peace with yourself creates in you a higher level of self-esteem,

Self-love and confidence,

You shine bright radiating love and warmth to everyone you meet,

You have the coping skills and emotional intelligence to safely and calmly process your thoughts and feelings and you are able to emotionally regulate and move through all feelings,

It is safe to feel the feelings,

It is safe for you to express and communicate your feelings,

By doing so your body can release all tension that may have been acquired from these feelings,

Your body now loves to feel that full and absolute sense of relaxation,

You are now ready and willing,

Committed,

Motivated to acknowledge your feelings,

Express them in an appropriate way and to feel free to be more emotionally free and even when you can't express your emotions out loud,

You always can and you always do acknowledge them to yourself,

You are now able to live a life that is calm,

At ease,

In flow and abundance and living life the way you were intended to,

Relaxing is vital to you and is absolutely vital to your well-being,

You now think of relaxing as recharging,

Just like a battery,

Your body needs to rest and recharge and you make the time,

Find the time to relax and recharge your body and you do it regularly knowing that while you're in this wonderful relaxed state,

Your body is repairing,

Rejuvenating and renewing,

Your body is balancing and realigning,

It feels good,

It feels free and you now absolutely love this feeling of slipping into this place of calm and relaxation,

It feels like bliss,

You're creating this level of deep beneficial relaxation,

Your mind is relaxing fully right now while you recharge and regenerate and repair your body,

You're more able to deal with life's challenges,

You're more able to deal with whatever life has to offer because you are able to relax fully,

Deeply,

Regularly and as you go deeper now for a few more moments,

You enjoy the feeling of the complete body scan,

Easing out tension and tightness from all muscles,

Joints,

Fibers and nerves.

I'm going to bring you back to full awareness and you have a powerful motivation to play this recording daily,

Aware that every word is making a full,

Deep,

Profound,

Lasting impression upon your subconscious mind right now and every time you play this.

As you easily develop and maintain rapid relaxation skills,

Lasting relaxation skills,

You're now able to relax easily and effortlessly,

You are developing relaxation skills,

Developing a new attitude to relaxation and life and developing a new and lasting habit of expressing yourself and regulating your thoughts and emotions.

The more you listen to this recording,

The more these words and these new feelings are ingrained and integrated.

You feel light,

You feel free,

You feel relaxed,

You feel at peace and calm.

I'm going to count from one to five and on the count of five you will open your eyes,

Feeling fully aware,

Refreshed and relaxed,

Looking forward to the next time you play this and committed to playing this recording every day for the next 21 days and then ongoing as you feel is needed.

When you play this recording in bed at night prior to sleeping,

You will simply ignore the counting and drift into a deep wonderful sleep and you will dream the most healing dreams.

Now on the count of one,

You are returning to your full awareness,

Feeling wonderful.

On the count of two,

You're feeling calm,

Relaxed and incredibly at ease and this feeling will stay with you.

On the count of three,

Each muscle and nerve in your body is loose and relaxed.

You feel wonderful,

Perfect physically,

Mentally,

Perfectly able to express yourself,

To be honest with yourself,

To live in the moment,

To look after yourself and to fully embrace the joy of living.

On the count of four,

You're feeling refreshed,

Relaxed,

Wonderfully reinforced and on the count of five,

Feeling positive,

Feeling confident,

Feeling wonderfully at ease,

Knowing that tonight you'll have a fantastic night's sleep.

Feeling wide awake now,

Fully aware,

Just open up your eyes,

Fill up your lungs,

Take a long deep breath,

Waking fresh,

Uninvigorated,

Ready for the next day.

If you're listening to this recording prior to sleeping,

You will simply drift into the most wonderful sleep with healing dreams.

Allow yourself time to integrate after this process to allow your body to make the shifts and changes required to release all that is no longer needed.

Be kind to yourself and allow yourself the time to rest and recover as needed.

Enjoy this feeling of deep relaxation,

Knowing that to tune back into this feeling,

You only need to tune into your breath and the words,

Inhale and exhale.