Hi,
This is a body scan where you are going to observe each part of the body,
Notice and release any tension that may occur,
Send gratitude and healing energy to the body.
Some of the benefits are to improve awareness,
Reduce stress,
Better sleep and tune in to your body.
Let's start by finding a comfortable place to sit,
It can be in a chair or any other place you feel most comfortable.
Make sure you sit with your back upright like if a string is pulling you up from the top of your head and allow your chest to open.
As you take a few deep breaths allow your eyes to gently close.
Keep breathing slowly taking your time with each breath,
Feeling the rise and fall of your chest,
Letting your body and mind to relax.
Let's do this for a few more times.
Now allow each breath to come in a natural flow without any effort to change your pace.
Turning your attention to the top of your head and the space around,
Just noticing your head and how it feels.
Move your attention down to your face and feel the muscles in there,
Do they feel soft or tight?
There is any tension that might be there,
Allow it to dissolve,
Relax your jaw and the space between your eyebrows.
Observe your forehead,
Your temples,
Your eyes,
Your nose,
Your ears,
Your cheeks,
Lips and chin.
Observing each one at a time.
Now feel your whole face and head as one,
Just observe and breathe into the space,
Letting the stress and tension just melt away,
Giving gratitude for this part of the body.
Keep breathing and move your attention down to your neck,
Your toes,
Both sides and the space around.
Feel if there is any tension in there and breathe again into the space,
Letting go of anything that you are holding on,
Sending gratitude for this energy center of the body.
Now moving down to your shoulders,
Noticing if there is any tension in there,
Observing how your muscles feel,
Just allowing the shoulders to drop,
Feeling more relaxed.
Now breathing into the space,
Letting any tension to dissolve,
Bringing your attention to each upper arms,
Elbow,
Lower arm,
Wrists,
Taking note of your hands and notice your palms and the back of your hands,
Observing your fingertips,
Each one at a time.
Feel your arm as a whole,
Noticing each one at a time,
Observing if there is any tension that might be there and just letting go.
Now breathing into the space,
Allowing to relax,
Giving gratitude for those area that helps you daily.
Keep breathing,
Feeling the air spreading your body and slowly moving your attention to your chest and upper back,
Noticing and observing each part and the space around,
Feeling the rise and fall of your chest while you breathe in and out,
Giving gratitude to your heart space for receiving and giving your attention.
Moving down your attention all the way to the centre of your body,
To your middle back,
Your belly and the space around.
Keep breathing slowly and observe how your back feels,
Letting any tension just melt away,
Feeling more relaxed.
Bring your attention to the next area of the body,
Now noticing your hips,
Lower abdomen,
Lower back and the space around them,
Observing any tension that might be there.
Keep breathing into the space and allow it to soften,
Going down to your upper legs,
Knees,
Shin,
Calf,
Knees,
Calves,
Noticing each one at a time,
Feeling the muscles and simply observing if they are soft or tight.
Keep breathing and allow the tension to dissolve,
Turning your attention down to your ankle,
To each foot and observe how they feel,
Noticing your toes,
Each one at a time.
Now feel each leg as a whole,
Feeling the muscles and the space around,
Giving gratitude for them to be able to take you everywhere.
Above your head imagine a white light and as you breathe in you feel this light slowly pour a healing energy on you and as you breathe out feel this light spreading in your body,
Healing each cell of your inner being.
Allow the body to irradiate with this light.
Keep breathing on your own pace,
Allowing this healing energy flows in your whole body.
As you become fully aware of how your body is feeling notice any difference in how you are feeling now mentally and physically and see if there is any change that may have occurred.
Now it is time to bring yourself back to the present moment.
Let's take a few deep breaths.
1.
Breathe in and out.
2.
Take a deeper and energising breath,
Filling up your chest and then breathe out.
3.
Breathe in deeply again,
Hold and release with a sound,
Feeling yourself becoming more awake and energetic.
Gently wiggle your toes,
Your fingers,
Move your legs,
Your body,
Gently coming back and when you are ready you can open your eyes.
