This is a short body scan relaxation.
So come into a comfortable position,
Whether that's in a chair,
On your bed,
On the floor,
And take a few moments just to get completely comfortable.
That might mean you're fully extended in a Shavasana position,
Or it might mean that your knees are bent and feet are on the floor,
And then you let your knees come together.
It could be that you're just leaning back in your chair.
And then take a moment to just notice the support that you have behind you.
Notice where your body is touching those supports,
Back of your head,
Your shoulders,
Parts of your back,
Your hips,
Legs,
Heels or feet,
And we're just using our senses here in the first few minutes to bring our awareness into the present moment.
Also notice the sounds around you.
Notice the temperature of the room on your skin,
And then bring your awareness to the breath.
As you inhale,
Notice your belly rises,
And as you exhale,
Notice your belly dropping back.
Each inhale,
You're drawing in nourishment,
And with each exhale,
You're letting go,
Releasing a little more,
And just leaning into that support that's beneath you or behind you.
Your breath slows down,
Smooths out,
And you're just watching it.
As you inhale,
Notice your belly rising,
Rising on the inhale,
And softening back on the exhale.
And then bring your awareness to the crown of your head.
Feel a warmth and relaxation spreading down your forehead,
Your temples.
Allow your eyes to soften,
Your cheeks,
Your jaw,
And mouth.
Releasing the neck and shoulders.
Releasing the upper arms,
Lower arms,
Hands and fingers.
And then keep your awareness at the very tips of your fingers.
And breathe as if you're breathing through the tips of your fingers.
Soften the palms of your hands.
Release back up the arms to the shoulders.
Soften across the chest.
Release down the torso.
Into the abdomen.
Into the pelvis and hips.
Release down the legs.
Into the ankles,
Feet,
And toes.
Keep your awareness at the very tips of your toes.
And breathe as if you're breathing through the tips of your toes.
Soften the soles of the feet and heels.
Release up the backs of the legs.
Soften the back of the hips and low back.
Release up the middle back,
The upper back.
Soften the backs of the shoulders and between the shoulder blades.
Release down the arms.
We back up the arms to the shoulders.
Soften the back of the neck,
The back of the head,
And crown of the head.
Drop your awareness to your heart center.
Keep your awareness here,
Breathing as if you're breathing through your heart center.
Then begin to breathe as if your whole body's breathing.
So see if you can sense where your body ends,
Where your skin ends,
And the space around you begins.
And then it's as if you're breathing into that space around you.
Then begin to notice the space around you.
Notice the sounds around you.
You might bring some movement to your fingers and toes and gently rock your head from side to side.
Or maybe you decide you'd like to just stay right where you are.
If you're coming out of this relaxation,
You can gently roll to your side if you're on the floor.
If you're on the floor,
You can gently roll to the side if you're on the floor.
You can gently roll to the side if you're on the floor.
You can gently roll to the side if you're on the floor.
If you're on the floor,
You can gently roll to the side if you're on the floor.
If you're on the floor,
You can gently roll to the side if you're on the floor.
If you're on the floor,
You can gently roll to the side if you're on the floor.
You can gently roll to the side if you're on the floor.
If you're on the floor,
You can gently roll to the side if you're on the floor.
If you're on the floor,
If you're on the floor,
You can gently roll to the side if you're on the floor.
If you're on the floor,
You can gently roll to the side if you're on the floor.
