Hi,
I'm Molly Evie and I'm going to guide you through a short body scan,
Meaning a meditation on the breath within the body,
Dissolving the necessity to hold on without falling asleep.
So as you are setting up for this,
It is better that you are on an even comfortable surface that you can be somewhat warm.
When the body temperature drops,
We can become chilly,
So grab some socks and a blanket and think get cozy.
The position we take is also known as Shavasana,
Corpse pose in yoga,
Which is lying on our backs,
Legs a little wider than hip width apart,
With the arms about 45 degrees away from the body,
Palms uppermost.
You may want to pause this now whilst you grab yourself a blanket and perhaps an eye light a candle or burn some incense and get yourself nice and comfortable.
All animals sleep and we are an animal.
It is a biological necessity.
If deprived of sleep,
Then we suffer physical and or mental repercussions.
In order to find deep sleep,
We need to know how to relax.
Unfortunately,
Most of us stay very much in our fight and flight,
SNS,
Therefore struggle to switch off and find proper relaxation.
Because of this,
Humans have confused exhaustion with relaxation.
This is the catch 22.
You cannot enter a state of deep nourishing sleep without already being somewhat relaxed.
Today in this 15 minute body scan,
I ask of you to let go of expectations and simply surrender to the process as you close your eyes.
Settle in,
But stay aware of my voice.
So begin by taking this moment to make any final adjustments to ensure you're comfortable and the placement of your body supports your relaxation.
Now that your adjustments are complete,
Let the body surrender into the earth.
Sense the grounding of the earth energy,
Inviting the body into stillness,
The mind to relax.
The body comfortably still gives rise to a growing sense of peace,
An expansive feeling of space.
Release deeply this space and the peace that lies within it.
With each passing breath,
Begin to let go.
Let go.
Let go.
Once comfortable,
Turn your awareness to the breath.
Love it becoming more steady and peaceful with each passing moment.
Do not engage with it.
Simply observe.
Allow the breath to become silent,
Smooth and slow without pauses or interruptions.
Allow your awareness to move to the head.
Begin with the scalp at the top of the head,
Moving to the back and then each side of the head.
Then move to the face,
Experience the forehead,
Eyebrows,
Eyes,
Cheekbones and nostrils.
At the nostrils,
Be aware of the sensation of the breath through and along the nasal membrane.
Experience the forehead,
Eyebrows,
Eyes,
Cheekbones and nostrils.
And at the nostrils,
Be aware of the sensation of the breath through and along the nasal membrane.
And move to the mouth,
The tongue,
The jaw and the chin.
As the neck and throat.
Go to the shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Hands,
Fingers and fingertips.
Once at the fingertips,
Breathe awareness up through the tips of the fingers of both hands to a point at the base of the throat.
Then exhaling from this point at the base of the throat,
Back through to the fingertips and out.
Once at the fingertips,
Breathe awareness up through the tips of the fingers of both hands to a point at the base of the throat.
Then exhaling from this point at the base of the throat,
Back through to the fingertips and out.
Finish with the awareness at the fingertips and pause here.
And move your attention from the fingers back through the hands,
Wrists,
Forearms,
Elbows,
Upper arms,
Shoulders,
To the upper back and then chest.
Pause at the chest.
Here be aware without disturbance of breath in the chest.
Relax the inhale and exhale with concentration.
Move to the upper back,
Lower back,
Abdomen,
Stomach,
Then navel.
Pause at the navel.
Experience the inhale and exhale with concentration at the navel.
Feel the rise and the fall.
The inhale and exhale,
Concentrated at the navel.
Then move onwards to the hips,
To the thighs,
Knees,
Calves,
Ankles,
Feet and toes.
Mindfully experience sensation at each point.
Then pause at the tip of the toes.
Inhale through the tips of the toes,
Up through both legs,
To a point at the base of the spine.
Exhaling from the base of the spine,
Out through the toes.
Inhaling through the tips of the toes,
Up through both legs,
To a point at the base of the spine.
Exhaling from the base of the spine,
Out through the toes.
Finish with the awareness at the tip of the toes.
Moving the awareness now from the toes to the feet,
Ankles,
Calves,
Knees,
Thighs,
Hips,
Lower back,
Abdomen,
Stomach and chest.
Pause at the chest.
Now be aware without disturbance of breath in the chest.
Practice the inhale and exhale with concentration.
Go to the upper back,
Shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Hands,
Fingers and fingertips.
Once at the fingertips,
Breathe awareness up through the tips of the fingers of both hands to a point at the base of the throat.
Then exhaling from this point at the base of the throat,
Back through to the fingertips and out.
Finish with awareness at the fingertips,
Pausing here.
Then move your attention from the fingers,
Back through the hands,
Wrists,
Lower arms,
Shoulders,
Neck,
Throat,
Chin,
Jaw,
Mouth and nostrils.
At the nostrils be aware of the sensation of the breath through and along the nasal membrane.
Move your attention to the cheekbones,
Eyes,
Eyebrows,
Forehead and the top of the head.
Now become aware of the whole body.
The whole body.
Notice the whole body inhaling and exhaling in and out through the surface of the skin.
The whole body expanding and contracting with each breath.
A smooth and gentle tide.
Feel the whole body breathing.
Now,
Practice to see and ultimatometer the tiredness and residents of hope.
Now return to the breath.
Patiently inviting the breath to deepen in the body.
Begin to gently move fingers and toes inviting sensation to return to the body.
When you feel ready rolling gently onto one side pausing here to sense the experience that the mind and body have become.
And then gently making your way into a comfortable seated posture with the torso upright.
Taking as long as you need here with the eyes closed to bring yourself back to the present moment.
Holding onto this sensation of peace and relaxation that the mind and body have now become.
Thank you for joining me on this 15 minute body scan.
Namaste.
