My name is Stephen Dowdy and this is a 10 minute body scan to help you seize your day.
Over the next 10 minutes we're going to focus on our body and how we are feeling and ultimately relax before our day starts.
So lying down on your bed or a mat with your legs spread and your arms facing up if feels comfortable.
Just listen to your breath as it goes in and out,
In and out.
And on each out breath we're letting go of any stress that we're feeling from the night before,
Any uncomfortables we feel this morning.
Just let it all flow out and for the next 10 minutes we're going to just relax.
So next in breath we're going to focus on our breath going down into our body and we're going to focus down to our little toe on the left foot and bring our awareness to that little toe.
And on our next breath we'll spread our focus toward our toes on our left foot and really feel them.
Are they touching off a blanket or are they in the air?
We'll bring our focus to the rest of our foot,
Onto the sole of our foot,
Up into our ankle.
How does your foot feel?
Is it relaxed?
Can you draw your breath down into it?
Next we're going to bring our breath down into our lower calf and relax.
If you have any tension in your muscles just let it float away and relax.
We bring our breath down into our front of our leg and up into our knee.
Are you holding any tension in your knee?
Is there anything you need to let go of this morning?
Bring relaxation into it.
As we breathe,
Breathe down into your thigh,
Into your hamstring and just feel your whole leg now relaxing.
We're going to bring our breath now down into our right foot and into our little toe.
As you breathe in and out.
And across to your toes on your right foot,
Into your big toe.
And just draw your attention to the sole of your foot and how you feel this morning.
Around to your ankle.
Is it loose today?
Is it relaxed?
As we focus up back to the calf on the right foot.
To the front of the leg,
To the shins.
As we breathe down deep into them and up to our knee.
And up into our thigh on the right foot,
On the right leg.
And into the front of the right leg.
As you relax here,
I'm taking 10 minutes for yourself,
For you to relax.
Now the focus is on both of your legs.
As you breathe down into your legs and truly relax.
The next breath,
We're going to draw it down into the bottom of your belly,
Into your root chakra.
Relax across your whole body.
And up into your solar plexus.
As you can feel each breath,
Your whole body just relaxing,
Letting go of any worries you have today.
So you can focus on a truly magnificent day.
As a breath comes up your body,
Around your lungs and your chest.
Truly relax your shoulders.
Let it all hang loose there.
And up into your shoulders.
To your left shoulder first.
And down into your left hand.
How's your hand feeling today?
Are your fingers relaxed?
Is your wrist relaxed?
Your forearm?
Your upper arm,
Your tricep,
Your bicep.
Just let the muscle just relax and float away.
As you continue on to the right arm.
Down into the fingers.
To truly relax every muscle in your hand and your wrist.
As your forearm,
As you lie here today,
Giving yourself time just to truly relax before your day starts.
Now up into your upper arm,
Your bicep,
Your tricep,
And up into your shoulders.
So now your whole torso,
Your legs,
Your arms,
Everything's just so relaxed.
So we focus up onto the neck.
How is your neck today?
Is there tension in there?
Do you need to let go?
If there is,
Just breathe into it.
Breathe into it and just let it go.
We're now going to focus up onto your chin,
Up into your jaw,
And into your ears.
So the whole face is just relaxing,
Melting away,
Just totally relaxing.
And up into your forehead,
Up to your third eye.
Just let everything relax and melt away this morning.
You're going to start your day truly relaxed,
Truly happy.
As we continue on,
Up into your crown,
The very top of your head.
Just draw your breath into it.
Now,
As you breathe down into your body,
Feel the breath coming down,
Not through your mouth,
But feel it come down to your head.
All the way from your head,
Down through your torso,
Down through your arms,
Down through your legs,
Down to your feet.
Nice breath.
Not forcing it,
But just a nice,
Easy breath down.
And again,
On your out-breath,
We're just letting go of any tension,
Anything you feel you need to let go of today.
I'm just going to continue there,
Just in and out,
Down from your head,
Right down into your toes,
All the way down.
When you hear the meditation bell again,
We're going to wake up our eyes and enter the day.
But until then,
We're just going to lie here and just relax,
Truly relax.
As we awake,
We're going to be truly magnificent today.
Thank ourself for taking this 10 minutes to focus on ourself and relax.
We'll go forth to our day,
Knowing that we have the power to relax ourselves and breathe into any part of our body that needs attention.
We also thank ourself for taking this time.
Namaste.
