Body Scan For Relaxation

This 7 minute "Body Awareness Shavasana" is the one I guide at the end of my yoga class, which helps students relax after yoga class. It can also be used during the day for a short Yogic Power Nap or at the end of the day, to unwind and drift off to sleep.

I recorded this track with a wake up cue at the end, but you can choose to ignore that and continue to sleep especially if you are doing this at night to help you go to bed.

Transcript

This is a guided shavasana. You may choose to lie down on your yoga mat on the floor or on your bed, Whichever is comfortable for you. Lie down comfortably and easily on your back, Palms by the side of your body, Open to the sky, Feet apart, Let the toes fall down to either side. If you need to make any adjustments to your body, To your clothes, Just make them right now. Once the guided shavasana begins, Remember to keep the body as still as possible. Take a normal breath in and breathe out. Take another deep breath in and as you breathe out, Drop the entire weight of your body on the mat. With the next exhalation, Drop all your efforts, Worries, Tensions, To-do lists, Just for the next few minutes or till the end of practice. Take another deep breath in and as you breathe out, Relax and let go. Now I will ask you to take your attention to different parts of the body. All you have to do is take your awareness or mind to that part of the body, Relax and let go and then move on to the next part. Relax the right foot, Right calf and knee, Right thigh and hip, The whole of the right leg, Left foot, Left calf and knee, Left thigh and hip, The whole of the left leg. Relax the pelvis, Hips, Buttocks, Abdomen and lower back, Relax the diaphragm and middle back, Chest and upper back, Right shoulder, Right arm, Left shoulder, Left arm, Neck, Back of the neck, Face, Back of the head, Top of the head. From your toes to the top of the head, Relax the whole body. From the toes to the top of the head, Relax the whole body. Relax and let go. Relax and let go. Relax and let go. Take a deep breath in and breathe out. Take another deep breath in and as you breathe out, Become aware of your body and surroundings. Wiggle your toes, Wiggle your fingers, Stretch your arms above your head if you wish to and slowly and gradually, Taking your own time, Rolling onto the right side. You may sit up. The practice is now over. Hari Om.