Welcome to this relaxation body scan and box breathing session.
Going to take a little time at the front of this session just to get into a relaxation state.
The session can be done either laying down or sitting comfortably in a chair.
Just taking some time now to feel supported.
Just going to drop straight into the awareness around the present moment.
Letting the past be the past and allowing the future to remain in the future for the moment.
Just dropping into the safety of the present moment.
Placing your awareness now on the top of the head,
The crown of the head.
Feeling a sense of warmth,
Relaxation coming to the top of the head.
Feeling that sensation starting to cascade down the sides of the head onto the temples.
As you're placing that awareness around the temple just feeling a release,
More space coming to the temples and relaxation coming to that area.
A release of the forehead,
Just letting the eyebrows completely relax and allowing the eyes to sink heavy.
Letting go of the cheeks and the jaw,
Unlocking the jaw.
Feeling the tongue comfortably sitting in the mouth and breathing comfortably in and out of the nose.
Placing your focus now around the back of the neck,
Just feeling the neck starting to soften,
Loosen.
Still supportive but relaxing and dropping.
Allowing the shoulders to fall away comfortably from the neck and the ears.
Feeling the arms become heavy,
Feeling some space around the elbow joints and the wrists in between the joints.
Allowing the arms to droop with gravity,
To feel completely at ease and the hands completely relaxed.
Placing your awareness now on the chest,
Watching the rise and the fall of the chest with the breath.
Feeling the breath soften and that sense of relaxation starting to cascade down over the stomach area and really letting this area go.
Feeling safe to be completely at ease through the abdominal and stomach area.
Placing the awareness now on the top part of the back in between the shoulder blades.
That sense of relaxation dropping in between the shoulder blades and allowing them to find themselves comfortably.
Once again creating more space,
Allowing the vertebrae and the muscles around it to find their places.
You slowly unwind and relax the back all the way down till it reaches the base of your hips.
Opening the hips,
Allowing them to sink into the bed or the seat that you're sitting in.
Feeling comfortable and safe.
Allowing the legs to be completely at ease and heavy with gravity.
Opening up the knees and the ankle joints.
Breathing into the legs and as you're exhaling feeling them get heavier and releasing the feet.
And if you're sitting and feeling them pulled into the earth,
Held by the earth and if you're lying down then just feeling the feet find their way comfortably and naturally.
Just opening as they should.
Just acknowledging the entire body now being at rest.
The body being held in perfect equilibrium between gravity holding it down and the earth.
Turning our attention now to our breath.
Just acknowledge where the breath and the origin of the breath is occurring for you in this moment.
Is it rising through your belly or is it rising and falling within your chest?
Just taking a moment to consider your breathing.
Spending several moments just feeling into its origin.
Just going to take our breathing from wherever it is happening right now and just start to slowly shift the breathing into the abdomen.
Feeling a transition.
Watching the breath rise the belly and depress upon the exhale.
You might like to place your hands over your belly to feel the rise and the fall of the breath and just spending some moments here.
Just witnessing the breath coming in and out of the stomach.
Supported and relaxed.
We are going to begin some box breathing on a four count.
Inhaling for a count of four.
Holding for a count of four.
Exhaling from a count of four.
And holding once again for a count of four.
Join me now as we begin five minutes of box breathing together.
Just seeing if you can keep your focus on the breath coming in and out of the belly region.
Inhaling two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Now just bringing your breath back to a natural rhythm,
Just acknowledging how the body feels,
The regulation of the breath,
The calmness of the mind,
Just staying with these moments.
That now completes our box breathing and relaxation session.
