Welcome to today's practice.
Today's practice is all about body scans,
Feeling into the body.
So whatever you are,
Whatever you're doing,
Find a moment of peace.
Somewhere you can be comfortable and not disturbed.
Find a comfortable seat with your feet flat on the floor.
Maybe you sit with crossed legs or maybe you lay down.
Find somewhere you can be comfortable and rested.
When you're ready just close off the eyes.
Breathe deeply.
Maybe taking that gaze down and just noticing the breath within the body.
Noticing how it feels.
Whenever you're ready,
Just begin to bring that awareness to the physical body.
Noticing any sensations,
Any tensions or tightness,
Any physical aches or pains.
Just breathing into that.
Noticing and breathing.
Just breathing deeply.
Taking a body scan from head to toe.
Relaxing the back of the head completely.
Relaxing the forehead.
Relaxing.
Softening the eyebrows.
Gently letting the eyelids rest.
The eyes soften in the socket.
The nose breathes deeply in and out as that breath travels in through the tip of the nose.
The lips close but gently rest upon each other.
Licking the lips to soften the jaw.
Relaxing the neck.
Loosening any tension within the neck or the shoulders.
Letting your shoulders rest down.
The arms rest beside you.
The hands relax completely.
The palms,
The backs of the hands with the fingertips curling inwards.
The wrists relax.
And just pausing here.
Taking a moment to be with the body.
And then when you're ready,
Bringing that awareness to the back.
The upper spine.
Relaxing the upper spine completely.
Relaxing the lower spine and the lower back.
Relaxing the stomach.
Noticing the rise and the fall.
Relaxing the chest.
Noticing that rise and fall.
Relaxing the sit bones and the hip bones.
Softening the legs.
The upper legs.
The knee joint.
Relaxing the lower legs.
Relaxing the ankles and the feet.
The tops of the feet.
The soles of the feet gently softening.
And the toes relax completely.
And then just taking a moment to be with the whole of the body.
From head to toe.
The body completely.
The body completely relaxed.
Calm.
Gentle.
I'm just taking a moment to rest in the sensation of relaxation.
Giving back to your mind,
Your body and your soul through this guided body scan.
Thank you for practicing with me today.
Whenever you're ready to come out of this state,
Begin to wiggle your fingers and your toes.
Bringing awareness back into the body.
Namaste.
