Welcome.
This is a place to let go,
To check in with your body and to release anything it's holding onto.
Let's begin by finding stillness.
You can be sitting or lying down whatever feels most supportive.
Now gently close your eyes and bring awareness inward.
Take a long slow breath in and a soft easy breath out.
Again,
You watch yourself inhale deeply and exhale fully.
Let's begin our scan and release,
Starting from the ground and working our way up.
Bring awareness to your feet.
Wiggle your toes by bringing in movement.
Now gently tense and tighten all the muscles in your feet.
I want you to hold the tension and the contraction.
As you inhale,
Make it tighter and as you exhale,
Release.
Let the feet feel soft and heavy.
Now moving upwards to your calves,
Squeeze your calves,
Tighten them for a moment.
As you inhale,
Make them tighter and tighter.
As you exhale,
Release and let them go.
Notice the difference between the holding and the release.
Perhaps checking in with it one more time,
Connecting the feet and the calves.
As you inhale,
Tighten and tense.
Hold that contraction and as you exhale,
Release both of the holds sinking deeper into the surface beneath you.
Now moving up to your thighs,
Gently contract your thighs,
Engage the muscles,
Hold the squeeze.
Feel everything tight and tense from the feet all the way up the calves and the thighs especially.
On the exhale,
Release.
Feel the warmth or tingling as the muscles have softened now and they've been released.
Let your legs grow heavier,
Softer and completely at ease.
Bringing your attention and your focus to your hands now,
Both the right hand and the left hand at the same time.
Make a gentle fist,
Feel the tension start to build as you squeeze tighter.
And hold.
As you inhale,
Tighten that fist.
Exhale,
Soften,
Release.
Let the fingertips reach in the opposite direction away from the body.
Now moving up to the forearms,
Tense the muscles just enough to notice.
And let it go.
Now to your upper arms,
The tricep,
The bicep,
The shoulder area.
Squeeze the muscles just a little bit,
Maybe making that fist and letting the chain of the arm work its way up through the forearm,
Above the elbow on the bicep and tricep,
Up into the shoulder blade as you flex and tighten.
Feel both arms now as you release.
Soft,
Loose and relaxed.
Your arms are completely free of effort and they're now floating or melting.
Imagine them as you hold the contraction one more time.
They're hardened noodles.
Now we're going to squeeze and squeeze and squeeze as if we're boiling that area and we're softening those noodles into a soft,
Beautiful,
Relaxed and ready to enjoy type of noodle.
And now let's go ahead and move up to the face.
Bring your attention to your face.
The shape starting from your chin to the top of your forehead.
Scanning back down to the jaw.
Notice if you're holding any tension there.
Gently clench your teeth for just a moment and hold then release.
Notice what the difference feels like.
Go ahead and give it another try.
Clench and release.
Now let the jaw soften and open slightly.
If that helps,
Move the jaw from the left to the right,
From the left to the right,
Down and back up towards center,
Realigning it.
Let the tongue fall from the roof of your mouth.
Let the cheeks soften,
And then release.
One more time.
Inhale,
Tighten,
Squeeze those cheeks like you're smiling.
And exhale,
Release.
Soften the face.
Stop the scrunching.
And now we're moving up to the eyes and eyebrows.
We're going to squeeze the eyes shut very tightly and hold them.
On the exhale,
Release the hold.
We're no longer holding that tightly.
Notice the space between the eyebrows moving and let the eyelids rest gently.
Now to your forehead.
Let's raise the eyebrows slightly and hold that tension and then relax it down,
Letting it go.
One more time.
Notice the difference as you inhale,
Furrow the brow,
Holding it and exhale,
Releasing the brow area,
Releasing the face,
Releasing the jaw,
Releasing the eyes,
Releasing the nose from any scrunching,
Releasing those beautiful cheeks that smile so brightly for us.
Let your whole face feel soft,
Peaceful and still.
Now take a full body breath.
Inhale slowly from the tips of your toes.
Imagine the air coming in,
Maybe from the underneath of the nails to the top of your head.
It starts to make its way out with the hair.
And exhale,
Letting go of any lingering tension.
So allowing that to sweep through your body like a brush as you inhale.
That's your brush.
You're going in through the toenails,
Up the body and out the top of your head,
Your hair.
And exhale.
Letting go of any lingering tension,
Any more tightness in the body.
Feel your arms,
Legs and face now completely still and calm,
Your body supported.
Your breath is easy.
Your mind is calm.
Let yourself rest here for a few more breaths.
Breathing in,
Breathing out.
You've let go of all the tightness that you were holding.
You're creating space for another day.
Let your body have this beautiful reset that it so much deserves from just everyday life.
You've let go and you're at peace.
This is peace.
And releasing all the tension from the body.
By scanning one more time as you inhale through the toes,
As you exhale out the top of your head,
Down the hair,
You comb like a brush.
And let it go and let that sensation of comfort and its healing properties wash over you.
Namaste.
