Tension Release Body Scan

The practice takes you through many parts of the body that tend to hold tension and stress, and releasing the tension to support well being and physical ease. Then, we explore the experience of observing and enjoying the body's peace and calm.

Headphones are recommended.

Transcript

Let's begin.

Just take a moment to check in with yourself and see how you're doing.

Often the mind has decided or is carrying around some pre-programmed answers about how you're doing.

So try to bypass those,

Just ignore them.

And just check in directly with your body,

Your breath,

Your heart,

Without looking for an articulate answer,

Without looking for an answer in words,

Just checking in.

One of the things that you might notice is tension in your body and or restriction in your breathing.

Starting with the top of your head,

Simply,

Gently,

Easily go down,

Scan down and notice the points of tension,

Like you're untangling a knot.

And start at the top of your head.

And as you exhale,

Imagine that there's steam rising out of the top of your head.

It's not a big dramatic event,

It's just a little bit of steam gently rising.

And then your forehead in between your eyebrows.

And you exhale just organically,

Simply,

Naturally,

Steam swirls,

Releases.

The back of your head just beneath your occiput,

Beneath the base of your skull,

Behind your ears,

Releasing steam with your exhale.

And then your eyes,

Around your eyes,

Sinuses,

Under the place where the nostrils come together,

Just at the top of your upper lip.

You can imagine a thin wisp of steam slowly pouring out.

And that your jaw joints in front of your ears,

A place where your jawbone connects to your skull,

Your top teeth,

Your top front teeth,

And your bottom teeth,

The space beneath your tongue.

The root of your tongue,

Where it connects to your esophagus,

It drops down the back of your throat,

Your chin,

And your throat.

Feel the tops of your shoulders releasing steam,

Softening.

Really feel the release.

You can imagine yourself seeing it.

You can imagine yourself hearing it.

Really feel that something is passing.

Something is escaping.

The bottom of your neck in the back and your shoulder blades,

Your elbows,

Your wrists,

The palms of your hands.

The steam escapes because there's an opening and a space for it to escape from.

There's an opening that allows for the release.

It's not something you have to force.

Your attention's enough.

The joints of your fingers,

Each one opens and releases.

Just a little steam.

The tips of your fingers.

From your wrists slide back up to your heart,

Physical muscle of the heart and the field that surrounds it.

The two sides of your chest,

Lower ribs in the front,

A space where your lower ribs come together in the back of your heart.

Back lower ribs coming in and touching your spine,

Right at that spot of intersection.

Feel the release of steam.

Maybe feel a little space grow between your ribs.

On the sides,

Your armpits.

You can have a fairly strong sensation of release.

The area of the back bottom ribs,

Your kidneys.

You can direct your breath back there.

Allow your breath to fill from the bottom backs of your lungs.

Let the breath pour down and wrap around the kidneys as the kidneys release steam out through your back.

You don't have to know what they look like.

Just know that they're there.

They have their own integrity.

And then down to the base of your spine,

The sacrum.

And your belly organs in the front,

They all soften.

They all release.

Whatever holding,

Whatever tension is there.

Up to bottom,

Front to back,

The whole voluminous sac of them.

Just like they exhale and some steam pours out of each of them.

Your hip joints.

The buttock muscles.

The whole pelvic area,

The sides,

The back,

Front.

And the pelvic floor itself releases steam,

Relaxes,

Surrenders,

Yields.

You can imagine a cascade of release from the bone of your upper thigh,

From your knee all the way up to your pelvis.

That bone releases.

And then all the muscles and all the tissue that surround the bone,

They release.

And then the skin releases.

Your knees.

And let that release from your knees ripple out,

Up and down.

The backs of your knees,

The sides,

The front,

And then the bones of your lower leg down to your ankle.

The tops of your feet and the bottoms,

Arches.

Imagine that there's a flow,

A downward flow from the top of your head,

Kind of like the sensation of gravity that pours down through your body and out the bottoms of your feet.

A release of tension through your whole body that's now directed out the soles of your feet.

The toe bones,

The knuckles of the toes,

Joints of the toes soften,

The tips of the toes.

And then the spot between the big toe ball and the second toe ball.

And then come back and check in again.

Your breathing,

Your body,

Your heart.

How are you doing?

No words,

Just feeling.

And notice what happens where you go,

What the process is.

Can you try to observe without words,

Without formulating a sentence,

Without articulating something?

There's a place in you that doesn't need words.

When you seek it,

When you align with it or inhabit that space,

You're touching into a layer of reality.

You're touching into a capacity within yourself to experience life unfiltered.

Just rest there and observe your breath naturally moving,

A relationship between your breathing lungs and your beating heart.

Aware of a circulatory system that pumps blood throughout your whole body and back into your mind.

No words,

No concepts,

Just feeling and observing lungs,

Heart,

Circulatory system,

Blood vessels and arteries.

You don't need to know how it all works.

Just be with it.

You build it.

You you you you you This silent witness consciousness can observe Your body your breath your heart,

But it can also enjoy you you inhabit and enjoy you you you you you you you The silent witness can continue to enjoy embodiment,

Enjoy the experience of embodiment.

Even as you transition back to an outer focused awareness,

Even as your eyes open when they're ready to,

You take in the world around you.

That silent witness consciousness continues to enjoy.

I wish you peace as you move throughout your day.

Thanks for being here.

Reviews

Dude. Amazing. My body has been injured from golf, computer work, and a car accident and I literally felt my vertebra release and re align straight up. That was a great session and will re do tomorrow. Thank you. 😇

Energetic release and recharge for the whole nervous system. Thank you for this truly cleansing practice.

This was so amazing!! Loved imagining the steam coming off, and I started giving myself love and compassion. Thank you!

Thank you. I had a wonderful time.