Breath Pacing and Body Scan

Relax and restore your energy using paced breathing to encourage a calm, regular heartbeat, with intervals for thorough body scanning and release.

Transcript

Find a comfortable position and let yourself settle. We're going to devote a short time to recharge and reset energy and mind. Close your eyes. We'll begin by breathing out for four counts and in for two counts. This will slow and steady your heart rate and relax your body. Breathe through your nose at all times, Keeping your mouth closed. Release and relax your stomach muscles. Breathe as gently and silently as you can. Out two, Three, Four, In two. Out two, Three, Four, In two. Out two, Three, Four, In two. Let go of your breathing pattern and let your body take over and breathe its own quiet, Steady pattern. Now we'll scan and relax your legs and feet. Bring your attention to the toes of your right foot. Let them release and relax. Soften and ease the sole of your right foot and now the heel. Relax the top side of your right foot. Loosen your right ankle. Allow your right calf muscle to soften and release. Allow your right shin and knee to loosen and relax. Let go of your right thigh and hamstrings behind. Release your right hip and glutes. Relax your whole pelvis. Release your left hip and glutes. Let go of your left thigh and hamstrings. Allow your left knee and shin to loosen and relax. Allow your left calf muscle to soften and release. Let go and release your left ankle. Relax the top side of your left foot. Loosen your left heel and now the sole. Release and relax the toes of your left foot. Return your focus to your breathing pattern. Breathe out for four counts and in for two counts. Your heart beats slow and steady. Your body is loose and heavy. Breathing gently and silently. Out two, Three, Four. In two. Out two, Three, Four. In two. Out two, Three, Four. In two. Out two, Three, Four. In two, Out, Two, Three, Four. In two, Out, Two, Three, Four. In two. Out two three four. In two, Out two three four. In 2, Out 2, 3, 4 in 2, Out 2, 3, 4 in 2, Out 2, 3, 4 in 2, Out 2, 3, 4 Let go of your breathing pattern and let your body take over. Now be aware of your arms and hands. Release and relax the fingers of your right hand. Loosen the palm of your right hand. Relax the back of your right hand. Loosen your right wrist. Allow your right forearm to soften and release. Allow your right elbow to loosen and relax. Let go of your right upper arm. Release your right shoulder. Relax across the whole top of your back. Release your left shoulder. Let go of your left upper arm. Allow your left elbow to loosen and relax. Allow your left forearm to soften and release. Let go of your left wrist. Relax the back of your left hand. Let go of your left palm. Sense the fingers of your left hand and relax them. Let go of any trace of tension. Return your focus to your breathing pattern. Breathe out for four counts and in for two counts. Your heart beats slow and steady. Your body is loose and heavy. Breathing gently and silently. Out, Two, Three, Four. In, Two. Out, Two, Three, Four. In, Two. Out, Two, Three, Four. In, Two. Out, Two, Three, Four. In, Two. Out, Two, Three, Four. In, Two. Out, Two, Three, Four. In, Two. Out, Two. In 2, Out 2, 3, 4. In 2, Out 2, 3, 4. Let go of your breathing pattern and let your body take over. Breathing freely and silently. Be aware of your stomach. Let it be soft and loose. Release your chest. Relax your upper back, Muscle fibers loosening. Follow your spine slowly down, Relaxing and softening. Follow your spine back up again to your neck. Allow your neck to loosen and soften. And now release the back of your head and the top of your head. Relax your forehead, Gently, Smoothly. Let your awareness settle on your left eye, Softening your eyelid, Loosening the many little muscles around the eye. Release your nose. Relax your right eyelid and eye. Blow down into your right cheek, Softening and loosening. Loosen your upper lip. Let your attention flow into your left cheek. Let it be heavy and loose. Let go of your jaw. Let it soften and release. Be aware of your tongue and allow it to deeply relax. Return your focus to your breathing pattern. Breathe out for four counts and in for two counts. Your heart beats slow and steady. Your body is loose and heavy. Breathing gently and silently. Out, Two, Three, Four. In, Two. Out, Two, Three, Four. In, Two. Out, Two, Three, Four. In, Two. Out, Two, Three, Four. In, Two. Out, Two, Three, Four. In, Two. Out, Two, Three, Four. In, Two. Out 2 3 4 in 2 out 2 3 4 in 2 out 2 3 4 in 2 out 2 3 4 in 2 now gently move your fingers and toes as you prepare to continue with your activities open your eyes

Reviews

I prefer a longer inhale/exhale but it was soothing

I love the rhythmic pacing of the breathing exercise and that it was interspersed in between body scans. The pace was just right for me, most guided breathing exercises are too slow and make me short of breath.

Dear Motes, thank you for this enlivening practice. While the breathing pace was quicker than my rhythm, I pretended you were my singing teacher, and I thoroughly enjoyed myself. Sending good wishes with gratitude.

I love the breath and scan mix. Perfect instructions. Thank you!

A wonderful meditation. I liked the mixing of the breathing exercise within the body scan. It made it easier to stay mindful of the moment. Thank you!