Hello,
I'm Roy.
Welcome to this body scan exercise for relaxation,
Rest and sleep.
In progressive steps it will help you to become fully present,
Far from disturbing thoughts and distractions.
You will learn to bring your thoughts,
Nerves and muscles into calm relaxation and gently slide into natural,
Calm full sleep.
With regular practice you will learn to sustain your own calm presence of mind and body.
I'd like you to make yourself comfortable seated in your chair on a cushion or bed,
Your spine fully aligned with head and neck as you can comfortably be.
So that you don't get distracted,
Gently close your eyes and open up to your inner world.
And with your inner senses,
Feel the weight and touch of your body on the seat,
Cushion or bed and the contact of your feet,
Hands resting in your lap or by your side.
Now gently move your head,
Neck,
Shoulders and body to find your most comfortable position,
Back and neck and head fully aligned and mind fully present and attentive to your inner and outer senses.
Now take a long,
Slow,
Deep breath and as you breathe out let your body,
Arms,
Legs and feet relax to your inner world of touch,
Clothes on your body,
Breath and smell to the nose,
Sounds to the ears,
Taste in the mouth and the gentle breath of air across your skin.
And gently repeat to yourself the word,
Relax,
Relax,
Relax.
Just allow yourself,
Mind and body to relax to this guided journey as your warm,
Glowing,
Conscious attention is guided on down through your body for deep,
Peaceful,
Relaxation and sleep.
Fully present here now,
Bring your calm attention to the top of your head and just let go of all else.
Let the warm glow of your conscious attention flow over your scalp,
Forehead,
Eyebrows and around your eyes.
Just let go into calm,
Silent relaxation as any ideas of past,
Present and future and any lingering thoughts just float away.
Notice all the little muscles around your eyes,
Nose,
Cheeks and lips as they relax in the golden light of your silent presence.
Let your jaw drop into calm relaxation,
Just let go and let the warm glow of your attention flow on through your mouth,
Tongue and down your throat.
Just relax,
Relax.
Now gently bring your attention to your ears,
Feel that warm,
Relaxing,
Conscious attention flow over your ears and down your neck and over your shoulders.
Lift your shoulders a little and let them drop into deep,
Calm relaxation.
Relax,
Relax,
Relax.
Down through your upper arms,
Elbows,
Forearms,
Wrists and hands and out through your fingers.
Now once again notice your shoulders as you let them fall into deep relaxation and notice that soft,
Warm golden glow of your attention as it flows on down through your chest,
Relaxing your chest muscles and on through to your heart.
Just notice the gentle rhythm of your heart as it beats freely and naturally and on to the rise and fall of your breathing in and out.
Just hold your attention on your breathing for a few moments as you bring counting to your breath.
One as you breathe in,
Two as you breathe out.
In,
One,
Two,
Out.
One,
Two.
Stay with the count for a few moments with calm,
Relaxed attention.
Now let the warm glowing attention flow on to the mass of nerves just above your belly button,
Your solar plexus,
The seat of emotion.
Nothing to do,
Nowhere to go but calmly notice any sensation.
Now lowering your attention to your gut and abdomen.
With calm attention notice the peaceful relaxation of the muscles of your abdomen.
Just let go,
Let go,
Relax,
Relax.
Once again gently bring your attention back to your shoulders allowing that warm golden glow flow over your shoulder blades and down your spinal column,
Peacefully relaxing down through your upper back,
Middle back,
Lower back and around your waist.
Warm,
Peaceful,
Relaxing energy gently flowing on over your hips,
Through your buttocks,
Genitals and thighs.
Quiet,
Peaceful relaxation as the warm glow of your attention flows on down through your knees,
Calf muscles and ankles and heels.
Feel that warm gentle flow of attention as it flows on through your feet,
In step and on out through your toes.
Let go,
Relax,
Relax,
Relax.
Keeping a focus of attention anchored to the sense of contact of your feet,
Expand your awareness back through your feet,
Up your legs,
Torso,
Arms,
Shoulders,
Neck and head.
Your whole body and mind connected as one.
Every cell of my body now glows in the light of conscious attention.
Every cell of my body now glows in the light of conscious attention.
All my senses are now connecting as one with my inner and outer world.
The touch of my clothes on my body,
Air across my skin,
Taste in my mouth,
Sounds to the ears and any sensing of my eyes.
Calm,
Conscious attention at one with all the senses of my body into calm,
Restful,
Silent awareness.
Just as your eyes become accustomed to a darkened room so your consciousness is becoming more and more settled in the calm,
Empty silence of your inner world.
Just be here now.
Be here now.
Calm,
Empty silence as you gently slide into peaceful,
Restful sleep.
