We're going to be practicing something called the body scan,
And it was popularized by Dr.
John Kabat-Zinn back in the 1980s and became world famous.
And it's also taken from a very ancient practice called yoga nidra.
So maybe you're lying in your bed,
Or you've rolled out a yoga mat,
And you just want to have a nice sleep and let go of your worries or your thoughts or your ruminations.
And this is the way to do it because these worries,
Thoughts,
Ruminations,
They keep us up at night,
Don't they?
So this is one way to let go of them and then fall asleep.
So we just begin this practice by relaxing the body,
Choosing that comfortable position lying down.
And if you like,
You can also do the sitting up.
If you just want to relax,
That's good.
Let's take in a lovely deep inhalation through the nostrils.
And slowly breathe it out the mouth.
Lovely.
Relax,
Relax,
Relax.
Guiding your attention now to your feet,
Yes,
Your feet,
Not your worries,
Not your fears,
Not your ruminations or plans,
But your feet.
Wiggle your toes.
And just move your mind there.
How are my feet feeling today?
How are they doing?
Good day,
My feet.
Scanning the heel,
The soles of your feet,
Your ankles.
I keep my mind there.
And as I do this,
My mind relaxes.
I become one with my body.
I become grounded and present.
Moving that attention then into the shins and the calves.
How are they feeling?
Do you notice any sensation?
Letting go of any judgment?
Good.
Relax the shins and the calves.
Relax,
Relax.
And then moving into the knees,
Observing how the knees are feeling.
Just letting go of any judgment or any stories around the knee area.
Relax your knees.
And then spreading that awareness into the legs,
Being grateful for our legs,
Being aware of how they feel today,
Into the muscles,
The hamstrings,
Even down into the femur bone,
The quads.
Just really resting your attention there.
There's nothing else to think about.
There's nothing else to do but just become united with your body in this practice.
Relax the legs.
Relax,
Relax.
Relax.
Then moving into the buttocks and observing the contact with the mats or the bed,
The seat.
And then slowly moving that awareness around the hips,
Into the groin area and the sexual organs.
Just shining the light of your awareness and mindfulness.
I am here.
I am in the moment.
Happy now here.
Moving your awareness into the abdomen and stomach.
And observing if there are any sounds.
And breathing.
You can feel the belly expand slightly and exhaling contract.
Really feeling that breath in the belly.
And know that your internal organs are working so hard to keep you healthy and alive.
And moving that attention into the lower back.
And then expanding it into the spine vertebrae by vertebrae.
And feeling the contact with your mat or your bed underneath you.
Feeling supported and held.
And then letting that awareness expand right across your back.
Then moves across the ribcage into your chest.
And as you breathe feeling your chest rise and fall.
Experiencing the rising and falling of your chest and relax,
Relax,
Relax.
And very subtle if you can feel your heart beating.
As you breathe calmly and gently.
And moving that awareness into the neck and into the shoulders.
Relax your shoulders.
Sending the light of your mindful awareness into your arms.
All the way down your arms and into your elbows.
Just scanning the arms,
How do they feel?
Do you notice any sensation or is there a lack of sensation?
With non-judgment open heartedness for your arms.
Into the forearms.
Yes,
That's it,
Relax the arms.
Then moving that awareness into your hands.
And let's be grateful for our hands and all they do.
All the work that we've done.
Moving from the hands back into the arms.
Back into the shoulders.
Into the neck.
And then just softening the jaw.
Being aware of your lips,
Your teeth and your mouth.
Breathing in through the nostrils.
And just gently breathing without being forced.
Be aware of the flow of breath.
Moving that awareness then into the cheekbones and the cheeks.
And the ears.
And then slowly into your eyes.
As they melt down and feel calm and relaxed.
Softening the brow.
Relaxing the forehead.
Letting go of the frown lines.
And then moving your attention into the scalp.
And your hair,
If you have hair.
And then resting at the crown.
All of your awareness just located there for a moment.
And now finally being aware of the skin that covers your body.
Your entire body.
Our skin is so resilient.
If it's cut or bruised it heals just like us.
And we relax.
Relax.
Relax.
Let's take in the lovely deep inhalation through the nose.
And gently breathe it out.
Thank you for practicing with me.
I hope you feel relaxed.
I haven't met anyone that isn't relaxed after this practice.
