Welcome to the Nordic Wood Relaxation Bodhiscan Meditation,
A journey of presence,
Peace and deep connection with your body,
Inspired by calm,
Grounding energy of Asian Nordic forests.
This meditation invites you to gently turn inward,
Just as a tree stands still and rooted in quiet strength.
It's designed to reduce stress,
Release physical tension and reawaken your awareness,
One breath,
One body part at a time.
Repeating this practice daily for just one week can help you sleep better and fall asleep faster,
Decrease anxiety and overthinking,
Improve focus,
Self-awareness and emotional resilience,
Deepen your connection with your body,
Breath and inner calm.
This is a gift of stillness,
A return to yourself.
Now,
Let's begin.
Find a comfortable position,
Lying down is best for this practice,
But you may also sit with your back supported.
Let your arms rest by your sides or in your lap.
Gently close your eyes,
Take a deep breath in through the nose and slowly exhale through the mouth.
Once again,
Inhale and exhale.
Let your breath settle into natural rhythm.
Let go whatever come before this moment and whatever comes after.
This is just for you.
Now,
Bring your attention into your body.
Bring your awareness to the top of your head.
Notice any sensation,
Tingling,
Tension,
Warmth or even nothing at all.
Feel it.
Feel anything on the top of your head.
Now,
Move your attention down to your forehead.
Let it soften.
Feel your forehead.
Feel your eyes gently resting in their sockets.
Feel your eyes.
Release any tension in your jaw.
Unclench your teeth.
Feel your jaw.
Let your tongue relax in your mouth.
Feel your tongue relaxed.
Notice the sensation in your face.
Maybe coolness,
Maybe warmth.
Just feel it.
Feel all your face relaxed.
Now,
Bring your attention to your neck and throat.
Is there any tightness?
Relax your neck and throat.
Let your awareness melt down into your shoulders.
Feel them.
Embrace them with your senses of calm and relaxation.
With each breath,
Invite a sense of release.
Let your shoulders drop and relax.
Allow any burden to melt away for this moment.
Relax your shoulders and breathe gently on your own path.
Now,
Move your attention down to your right arm.
Feel upper arm.
Feel it.
With all your senses,
Focus on your upper arm.
Now,
Let's focus on elbow.
Feel it.
Relax it.
Forearm,
Wrist,
Hand,
Fingers.
Feel all fingers on your right arm and relax them.
What do you notice?
Temperature?
Pulsing?
Heaviness?
Let it be as it is.
Just feel it.
Now,
Move to your left arm.
Let's feel upper arm of your left arm.
Elbow.
Forearm.
Wrist.
Hand.
And feel all five fingers of your left arm.
Let both arms feel heavy,
Supported by the ground beneath you.
Feel them.
Both arms.
Now,
Bring awareness to your chest.
Feel the gentle rise and fall with each breath.
Notice your breath.
Notice your heartbeat with each breath.
Move your awareness to your upper back.
Any sensations or areas of tightness?
Allow this area to soften,
To be just as it is.
Relax the upper back.
Now,
Feel your belly.
Notice how it rise with each inhale,
Falls with each exhale.
Let it soften,
No holding,
Just breathe.
Move to your lower back.
Notice any sensation,
Warmth or tension.
Allow your breath to reach this area and invite it to relax.
Feel and let it be.
Bring your attention to your hips and pelvic region.
Notice where your body meets the floor.
Are there sensations of pressure,
Temperature or stillness?
Allow your hips to feel heavy,
Grounded and relaxed.
Allow them to be.
Now,
Move your awareness down your right leg.
Feel your right leg.
Ankle.
Foot.
Breathe into this leg.
Let it rest completely.
Very good.
Do the same for the left leg.
Thigh.
Knee.
Ankle.
Foot.
Toes.
Feel both legs supported and at ease.
Let gravity do the work.
Feel it and let it be.
Zoom out.
Picture your whole body laying here and just breathing,
Held by the ground from the top of your head to the tips of your toes.
Feel the fullness of your presence.
A gentle breath.
A quiet awareness.
Complete just as you are.
Now,
Let's begin to bring some movement back to your body.
Wiggle your fingers.
Wiggle your toes.
Take a deep breath in.
Let's do it once again.
Deep breath in.
Maybe stretch your arms overhead or roll gently to one side.
Take your time.
There is no need to rush.
Feel the calmness after the body scan.
And when you are ready,
Open your eyes.
Take a moment and carry this sense of calm with you into the rest of your day.
Thank you for your time.
We are here for you.
Nordic Wood Relaxation.
