Make sure that you have a nice blanket around you and your head is supported.
And that you can fully relax into this space.
Try and remain aware as we move down through the body.
And allow your eyes to gently close.
So first we start by becoming aware of our breath.
And just gently noticing your own breath as it flows in and out of your body.
And now to help us in our breathing technique or awareness.
We're going to breathe in through the nose for the count of four.
And hold or pause the breath for the count of seven.
And then breathing out through the nose slowly for the count of eight.
Also breathing in through the nose for the count of four.
Holding the breath for the count of seven.
And breathing out through the nose for the count of eight.
So just do this breathing technique now for another three rounds.
And then we're going to breathe in through the nose for the count of eight.
And then we're going to breathe in through the nose for the count of eight.
And just allow your breathing to come back to normal.
And then we're going to breathe in through the nose,
Pausing between the breath and breathing out.
Just allow your shoulders to drop down.
And we're going to start the body scan by tuning into the crown at the top of our heads.
Just simply bring your awareness to the top of your head.
Feeling the skin of the scalp.
The temperature of the air on the skin or your hair.
Just tuning into whatever is present for you.
Dropping down gently the awareness into your forehead.
And allowing the brow to relax.
Gently drop down into your eyes.
Allowing the muscles around your eyes to relax.
Moving down to your cheekbones.
The tip of your nose.
And your upper lip.
And your body breathing gently and naturally.
Moving into the mouth.
And releasing any tension in the jaw.
Dropping down gently into the neck and throat.
And noticing any tension or any movement of the body with the breath.
Just tuning into the physical experience.
Letting go of any judgments or thoughts.
And returning to the physical body.
Moving down to the tops of the shoulders.
And into your shoulder blades.
Dropping down into the upper arms and elbows.
And continuing into the forearms and wrists.
And moving into your hands.
The palms.
The fingers.
And the back of your hand.
Notice any points of contact where the hands may be touching.
You may notice that the temperature of the air feels different on the back of the hand than it does on the palm.
Come back up into the chest and rest here for a moment.
And just tuning into the body breathing.
Notice the rising and falling.
The expansion and contraction.
The natural movement of the body breathing itself.
Just simply listen and feel the movement of the breath.
As the chest rises and falls.
And the back of the hands.
As you drop down into the abdomen and stomach.
You may notice the sensations again of the body breathing.
Just rest your awareness within the body.
Again the rise and fall of your tummy.
The release of the hip,
Pelvis and buttocks.
Feel the point of contact.
Where your body meets the chair or the bed.
And just taking a moment to feel these sensations.
Moving down into your thigh and knee.
Dropping to the calves.
The shins and ankles.
Noticing the feeling in your legs.
Whatever is present,
Just be with it.
Move down into your feet.
Going over the heel.
The arch.
The ball of the foot.
The toes.
Right around to the top of the foot.
And if you can.
Imagine that you were standing barefoot on a white sandy beach.
Just at the water's edge.
The water gently flows in and out.
Coming closer and closer to your bare feet.
You feel the warm earth beneath you.
The warm sun shining its rays down upon you.
And a beautiful,
Gentle,
Warm breeze.
Brushing against your skin.
And then you feel the cool cleansing water gently flow over and around your feet.
Just standing on this white sandy beach.
The water flowing gently over your feet.
Warm breeze.
The sun's rays.
All nourishing.
The sensations of life.
The air.
Water.
Air.
Fire of the sun.
All the elements.
And then gently into your body.
Feel the breath energy as it moves throughout your whole body.
From head to toe.
Let go of all tension.
All stress from your body.
Feel everything soften and relax.
For now there is only the breath flowing in and out of your body.
The body feels light and free.
The water flowing gently over your feet.
And if there is any air in your body that is still calling out to you.
Just breathe into it now.
Breathing out let go of any fear or discomfort.
Any stress or tension.
Take a deep breath into the body now and pausing for a moment.
Just give thanks to your beautiful body.
And breathe out.
The more you become aware of your physical body and its need.
The more you will give thanks to it and praise it.
For the beautiful temple that it is that you reside in.
So be kind and loving to yourself and to your body this week.
Give it nice massages.
Lots of lotion.
Be gentle with it.
Give it lots of hugs.
Dress it warmly or air it out.
And listen to the parts of it that need your attention on a daily basis.
This is your body.
Listen to its stories and what it has to tell you.
So a deep breath in again through the nose everyone.
And as you breathe out I want you to gently wiggle the toes and fingers.
Breathing in again and as you breathe out you can stretch the arms out in front of you stretching out the back or slow and gentle movement.
Stretching the shoulders.
Stretching the feet and the leg.
Gently moving the neck from side to side.
Always slow and gentle movement.
So some of you may wish to remain there for a little while longer.
Some of you may feel very energized and decide to go for a nice fresh walk or get into the bed.
Whatever you want to do.
