Hi,
In this session we will practice deep breathing combined with body scanning and relaxation.
It just takes a little more than 5 minutes to practice this session.
It can be done either in the seated posture or you can also lie down if you want to achieve better relaxation.
This is especially helpful if you want to relax your body after a hectic day or if you are experiencing some kind of subtle pain and you want to relax the body.
So,
Let's get started.
So,
Take any comfortable posture of your choice.
As I mentioned,
You can either do it in a seated posture or if you are lying down,
You can lie down on your back with your belly facing up.
Try to keep your feet shoulder width apart.
Your hands are slightly away from the body,
Palms facing up.
Now,
Take a deep breath in.
Bring your awareness to the present.
Just make yourself comfortable by making the necessary adjustments in your body.
Relax your shoulders,
Relax your neck and feel free to make any other adjustments so that you feel completely relaxed physically.
So,
Now I will name the parts of the body starting from the head to the toes.
So,
You just need to focus on those parts.
Breathe in and as you exhale,
Relax that part.
So,
Let's get started.
Focus in the center of your head on your third eye.
Take a deep breath in.
As you exhale,
Relax your head.
Now,
Focus on your face with the next inhalation.
As you exhale,
Relax your face,
Unclench your jaws.
Now,
Bring your awareness to your neck.
With the next inhalation,
If you wish,
You can gently stretch your neck.
With an exhalation,
Relax your neck.
Now,
Focus on your shoulders,
Another inhalation.
If you wish,
You can gently stretch.
As you exhale,
Relax your shoulders.
Now,
Focus on your arms,
Both your arms.
As you breathe,
Relax both the arms.
One more inhalation.
And focus on your chest,
Your back,
Abdomen,
Your lower back.
Completely relax your torso.
Now,
With the next inhalation,
Focus on your pelvic region,
Your groin,
Your buttocks.
Now,
Focus on your legs,
Your feet.
And as you exhale,
Completely relax your legs and your feet.
Just let go all the efforts mentally and physically.
Just be still for the next few seconds.
Enjoy the sense of relaxation brought about by this short practice.
You can choose to stay in this position for some more time to relax a little longer.
Or you can end this practice.
Just take your time.
Allow your body to slowly come back or come out of this state of relaxation.
Take a deep breath in,
Wiggle your toes and fingers.
Now,
Gently stretch your neck,
Your back and your shoulders.
Take your time to allow your body to gradually come out of this state of relaxation.
Whenever you feel like,
You can gently come back to the seated posture if you are lying down.
And if you were already seated,
Then you can open your eyes whenever you are ready to.
I hope this practice helped you to relax your body and feel more grounded mentally and physically.
Thank you.
