Hi,
Today I'm going to be guiding you through an 8 minute body scan shavasana,
So a guided relaxation.
Get yourself comfortable,
Get your pillow,
Your blanket,
Your eye mask,
Pop on your essential oils if you want to use them and hit pause and then when you're ready un-pause me and we can get started.
So if you've un-paused me,
Or if you didn't pause me,
Let's go.
So take a few moments to get yourself comfortable.
So physically steady yourself by taking a deep breath in,
Exhale slowly all the air out.
Adjust the pillow behind your head if you're using one,
Your blanket,
Your eye pillow.
Make sure that you're comfortable.
Give yourself some time to get comfortable and give yourself permission to relax.
Take a deep breath in and slowly and gently exhale all the air out.
Begin to focus on your breath.
Inhales where everything expands and exhales where everything relaxes.
Inhale and exhale.
Inhale deeply and exhale fully.
Allow the breath to be the constant that guides you through your relaxation.
Take your attention now to the soles of your feet.
We're going to begin the journey at the soles of the feet and travel up the body imagining the release and the relaxation of each part as we come to it.
So notice the soles of your feet and the toes.
Allow them to begin to relax and to release.
Moving to the top of the feet,
Both left and right,
Into the ankles.
Noticing what the relaxation feels like in your feet.
Does it feel like tingling?
Does it feel like heat or coolness?
Maybe your feet feel heavy or perhaps they feel as if they're floating off the floor.
All of these are examples of relaxation.
Notice what it feels like for you and begin to move from the ankles to the calves at the back of the legs and the shins at the front.
The relaxation is traveling up slowly from the ankles towards the knees.
Notice when it reaches the knees how the inner workings of the knee,
The kneecap,
The bones,
Right down to the various cells begin to relax and release.
If you've had any pain or discomfort in your knees,
With each exhale imagine it lessening and loosening just a little bit.
Then we begin to move up to the thighs,
The quadriceps at the front of the thighs,
The hamstrings at the back of the thighs.
Allowing these muscles to let go and even right down deep inside the thighs.
Deep tension and tightness is released.
Relaxation is restored.
Bring your attention to the hips,
To the hip sockets on the left and the right.
With an exhale allow them to soften.
The lower legs,
The upper legs,
The feet and the hips are all relaxed.
Being supported fully by the floor beneath you.
Notice the relaxation and how it feels for you from the hips all the way down to the toes.
And now we begin to move up the front of the body into the abdomen,
The navel area,
The solar plexus,
Into the ribs at the front of the body,
The chest,
The collarbones and up to the tops of the shoulders.
The front of the body is releasing.
Any tension or tightness you've experienced today is softening.
Your shoulders are releasing and relaxing as we take the attention down the upper arms,
Down towards the elbow.
And again the elbows on both sides are fully relaxing,
Even right down into the joint.
Down the forearms and the relaxation is spreading through the wrists and to each and every bone in your hand.
Allowing the tendons,
The ligaments,
Each part of your hands to release,
To soften and relax.
And the relaxation now comes from your hands to the lower back and begins travelling up the spine as the root,
The back of the ribcage,
The lower back,
The mid back,
Shoulder blades,
The upper back,
Right up to the back of the shoulders and to the neck.
Feeling your full torso from the neck down to the hips,
Relaxed,
Steady,
Calm.
And from the hips down to the toes,
Relaxed,
Steady,
Calm.
And now we continue the journey up through the head,
The back of the head,
The crown of the head and the forehead.
Allowing the forehead to soften and smooth,
The right temple,
The left temple,
The right and left eyes and all the muscles surrounding the eyes releasing and relaxing.
The cheeks,
The nose,
Even your lips,
Your tongue,
Your chin and your jaw.
Maybe give your jaw a little wiggle to release any tension there and allow yourself to be fully relaxed from the top of your head down to your toes.
Your full body is heavy.
Your full body is still.
Your full body is calm and relaxed.
From here,
Draw your attention to the breath.
Notice the inhales and the exhales.
With each inhale,
Your body expands.
With each exhale,
The relaxation deepens.
Allow the breath to be your guide.
Allow the breath to deepen your relaxation experience and stay here as long as works for you.
When you're ready,
You can come out of relaxation and pause for a few moments.
Namaste.
