Hello and welcome to this practice.
We're going to do a swift but gentle body scan.
So please find a relaxed position.
And let's begin.
You can be sitting or laying down.
But please make sure that your spine is lengthened.
And you can take a deep inhale.
And imagine how all of your spine is rolling out.
Lengthening to its most natural state.
And all the tension is going away from you with an exhale.
Let's take two more cleansing breaths.
Deep inhale through your nose.
And exhale out of your mouth with a sigh.
Smooth and deep inhale.
And relaxing,
Loud exhale.
Letting go.
We're going to explore the universe of your body.
Let's find the space between your ears.
The space that is inside your head.
And observe it non-judgmentally.
During the body scan,
I will guide you through your different body parts.
You should follow my voice.
But if you miss something,
You don't need to go back.
Just flow further,
Exploring and relaxing.
Now shift your attention from the space within your head.
To the top of your head.
And allow yourself to feel this dot connecting you to the vast beyond.
And with this awareness and connectedness,
Proceed with the practice.
Shifting your attention down towards your forehead.
And relaxing it.
Relaxing your eyebrows.
Your right eyebrow and your left eyebrow.
Your right eye and your left eye.
Notice your nose.
And shift attention to your right cheek and then your left cheek.
Relax your lips and your tongue.
And find your jaw with your attention.
And let it fully relax.
Embrace all the surface of your head.
All the skin on your head with your attention.
Then slide down to your neck.
To your chest.
Hug your shoulders with your attention.
And slide down your right arm towards your right elbow.
Towards your right wrist.
And each finger on your right hand.
One,
Two,
Three,
Four,
Five.
The palm.
And up to the left shoulder and elbow and wrist.
And each finger on your left hand and your left palm.
Slide up,
Back to your shoulders.
And down your back,
Down your spine.
Embrace all of your torso with your attention.
The space within your belly.
Your pelvic area.
Your right hip.
Your right knee.
Your right foot.
With all its toes.
And your left hip.
And your left knee.
And your left foot with all its toes.
And now,
Embracing your feet with your attention.
Take a deep breath in.
Connecting your feet with the top of your head.
With your attention.
Realizing what a connected universe your body is.
And let go.
This practice is coming to an end.
And you can continue your relaxing sequence.
Thank you for joining me.
