Head to Toe Body Relaxation

Mindfulness Body Scan, deep relaxation, perfect for beginners.

Transcript

Welcome everyone.

We'll be doing a body relaxation exercise.

You'll need to find a comfortable seat and follow along as I describe what we're doing.

It's easy.

You can do this.

In a comfortable position with your hands relaxed gently in your lap or by your sides and your feet and legs balanced either sitting in a chair or lying down.

It's most important to be comfortable.

I'll identify a body part and you'll relax and we'll move on.

So with your body relaxed and your eyes closed you may notice that the sounds in the environment seem louder than normal.

You may notice sounds far away or sounds very close.

Your breath may seem much louder than usual.

Even though you're breathing all the time you never really notice it.

We'll take a deep relaxing breath in through the nose and exhale through the mouth.

And then do that one more time.

A deep inhale through the nose and then a deep exhale through the mouth.

Throughout this exercise you'll be breathing in and out through the nose.

Normal,

Soft,

Regular breathing.

No need to force it.

Just your natural breath.

Bring your awareness to the top of your head and we'll begin by relaxing the scalp and the forehead.

Relax the space between the eyebrows.

Let your eyeballs sink deep into the eye sockets almost as if they could pull away from the eyelids resting deeply,

Comfortably.

Soften the cheeks.

Relax the jaw.

Let your tongue rest gently behind the upper row of teeth.

Soften the outsides of your ears and relax the insides so that they can continue to hear these words.

Relax the back of your neck and the sides of your neck and the pit of your throat.

Now let your attention come down to your heart center and imagine relaxing your heart.

Letting your heart sink deep into your chest.

Envision it relaxing and beating gently.

When we pay attention to our hearts we enliven their qualities of wisdom and compassion and love.

Now imagine that your breath were coming right from the center of your chest,

Right from your heart center.

On your next inhale imagine your breath coming in through the heart and expanding your chest 360 degrees as you fill your entire lungs with fresh air.

And on the exhale imagine that your chest is contracting,

Squeezing out all the old air that was in there.

And do that one more time on your own.

Breathing in,

Expanding your chest and on the exhale squeezing your chest,

Letting all the air out.

Now bring your attention to your right shoulder and relax.

Right elbow,

Right wrist.

Relax the palm of your right hand and soften all five fingers.

Right wrist,

Right elbow,

Right shoulder.

Soften the right side of your chest and then the left side.

Relax your left shoulder,

Left elbow,

Left palm.

All five fingers on your left hand.

Left wrist,

Left elbow,

Left shoulder.

And then let your attention rest back at the heart.

Take a deep inhale and an exhale here.

Feeling relaxed,

Letting go of tension,

Sinking deeper.

Moving downward from the heart where we relax our solar plexus,

Navel point and base of the spine.

Relax your right hip,

Right knee,

Right ankle,

Bottom of the right foot,

All five toes on the right foot,

Ankle,

Knee,

Hip,

Base of the spine.

Letting go of tension on the entire right side of the body from head to toe.

Moving on to the left hip,

Relax.

Left knee softens,

Left ankle,

Bottom of the left foot,

All five toes,

Ankle,

Knee,

Hip,

Base of the spine.

Creating space on the entire left side of your body from head to toe.

And just notice how you feel at this very moment.

Feeling relaxed.

If there's any space in your body that still feels a little tense,

Let your awareness drift to that area and then vow to relax just a little more.

Now notice the relaxation that you've created on the left side of your body and then notice the right side.

And then the left side and the right.

And let your awareness drift back and forth,

Left to right,

Until you find that it naturally settles right down the center of your body,

Creating balance.

Feeling so relaxed,

So comfortable.

From the base of the spine,

We move up to the navel point,

Solar plexus,

Center of the chest,

Pit of the throat,

Space between the eyebrows and top of the head.

The entire body is soft and relaxed.

Let your breath be soft and natural and just sit with the sensation of peace and calm that you've created.

Let your breath be soft and natural.

Feeling relaxed,

Peaceful,

So comfortable.

You can easily drift off to sleep at this point if you choose or you can end the meditation.

I'll gently ring the bell to remind you that this time is over.

But take one last breath remembering that you can come back to this space of peace and calm and quiet at any time during the day.

It always exists right inside of you.

So your body is relaxed,

Your mind is calm,

And you are at peace.

You can begin by opening your eyes very slowly,

Wiggling fingers and toes.

Smaller movements lead to bigger movements.

And when you feel ready to fully come back,

Slowly let your eyes open and go about your day.

It was my pleasure to guide you today.

Namaste.

Reviews

Wow put me right to sleep last night. Simple yet effective. I’ll be saving this one to do in the future- day or night.

Very relaxing, and quite elegant in its simplicity. Delivery is perfect. Thank you 😊 Namaste 🙏🏻

Lovely calming voice enjoyed this and feel so relaxed and much less tense thank you

Such a rejuvenating body scan. Thank you my breath is so much deeper now.

Great body scan without music. Just what I needed :)

this has become my go to relaxation that i do each afternoon & before bed. i literally feel each part of my body relaxing & sinking into my bed.

Sigh. Thank you so much for offering this calming meditation. My mind and body were jangley before I began. I appreciated the gentleness and thoroughness of this body scan. Will definitely bookmark.

One of the best guided full body scans I've experienced. Soothing voice. Good choice of body part descriptives.

Very calming and effective session, will return back, thank you.

Very peaceful and relaxing Robin. Just what I needed to get back to sleep. 🙏

this was so wonderful. 🤍🤍🤍 it was my best friends first time meditating so we did this one together and he became so relaxed that he is asleep right now! 🤣😴💕

Thank you for this calming practice 💜

Thank you, so wonderfully relaxing.

I like this because it’s very easy to hold my focus on relaxing my body. My mind doesn’t feel the need to wander, which often happens on the more spiritual meditations.

This is one of the only things that helps me relax enough to be able to sleep at night when my PTSD is flaring up. Very calming.

Namaste!

Thank you guiding. 🙏🏽

A very lovely and soothing body scan. I felt extremely relaxed by the end and able to head into sleep. Thank you so much ♥️

One of the best guided meditations ever. Thank you 🙏🏻