Hi,
This is Sarah with a guided body scan for relaxation.
For this practice,
Take a position lying on your back,
On the floor,
On the mat,
In bed,
On a sofa,
Wherever is comfortable for you.
Once you're there,
Let your legs be apart,
Let your arms be down by your sides,
Slightly away from your sides.
If you're on the floor,
Feel free to take up space and begin to feel the support of the earth beneath you.
Know that you can release and the earth will be there to hold you.
Feel the solidity of the surface beneath you.
Notice the points where you're making contact with the surface under you.
And then draw your attention to your breath.
Notice what your body feels like as you inhale through your nostrils and as you exhale either through the nose or through the mouth.
As you exhale,
See if there's anything you can let go of.
Let go of what you were doing before you came to this relaxation.
Let go of things that may be on your list for the rest of the day.
See if you can relax the body through your exhales.
Bring your attention to your feet.
Relax the soles of your feet,
The arches of your feet.
And your toes and the webbing between your toes.
Let your feet flop outward in a comfortable position.
Relax your entire feet and ankles.
Let your legs be heavy.
Let them sink into the earth.
Release the muscles from the bones.
Let your hips and back melt like butter on a hot summer day.
Notice your belly rising and falling with the wave of your breath.
Let your heart feel open.
Have a sense of it shining,
Radiating,
Warm,
Like the sun within you.
Let your shoulders drop to the earth.
Let them relax and release.
Let your arms feel heavy and your hands soft.
Let go of your fingers.
Let everything in your arms and hands be heavy and soft.
Relax your neck and the back of your head where it touches the earth.
Bring a very subtle smile to the corners of your mouth,
Noticing if that softens your face,
Particularly the skin around your mouth might be softened.
The area around your eyes may soften.
Relax your eyelids.
Relax your jaw.
Let your tongue rest in the lower palate of your mouth and feel the spaciousness inside your mouth.
Relax your ears and let any sounds just float by.
Finally,
Release any remaining tension from your brow as you sense your whole body deeply relaxing.
Rest in silence in this state of deep relaxation for a few moments and I will call you out momentarily.
J interview存.
People who have a daily life may have Back to Back Indie Ok części.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
Begin to take a few deeper breaths.
Gently wiggle your fingers and toes.
Maybe taking little circles with your wrists and ankles.
Roll your head gently and slowly from one side to the other side and back to center.
Raise your arms up overhead.
Stretch along from fingertips to heels,
Pressing through the heels of the feet,
Getting a full body stretch with an active sigh,
An audible yawn.
Let your body know it's time to wake up.
And when you're ready,
Roll to your favorite side,
Resting in fetal position just for a moment.
Breathing through your back body,
Feeling the breath move through you.
And when you're ready,
Use your arms to push yourself up to a comfortable seated position and flutter your eyes open.
I hope you found this practice relaxing and restorative.
