Hello,
Thank you for joining me today.
I would like to guide us through a brief body scan to cultivate a felt sense of ease and relaxation in the body.
I invite you to find your way to a laying down position.
You might choose to come to your back,
You might choose to lie on your side.
What I ask is you have a blanket to support you,
Maybe something soft under your head,
Allowing your body to be soft,
Warm and supported.
As you bring your body to a pose that allows you to experience relaxation,
I invite you to simply cultivate a sense of heaviness in your body.
Noticing where you meet the floor and the floor meets you and allowing those contact points to be soft.
I invite you to bring your awareness to the head.
How are you connecting to the floor?
How is your jaw?
Can you gently open your lips and relax your jaw?
Can you feel the inside of your mouth?
Maybe you picture someone gently brushing their head,
Hand over your forehead,
Taking away all the worries of the world.
Allow the eyes to soften in their sockets.
Soften all facial muscles.
I invite you to bring your awareness to the inside of your throat,
Softening the front and back of your throat.
Please guide your awareness to your heart space,
Softening the front and the back of your heart space.
From your heart space bring your awareness to your shoulder heads.
Would you like to move them in any way to find more ease and relaxation?
Bring the awareness to the upper arms,
The elbows,
The eyes of the elbows,
Forearms and the palms of your hands.
Can you feel the back of your hand,
The fingertips,
The wrists,
Forearms,
Shoulders and again your heart space.
Notice your chest rising and falling with your breaths.
I invite you to bring the awareness to your torso.
Where does it end?
Where does it begin?
Can you feel the expansive quality of the inhales and the softening quality of the exhales?
Can you relax the front of your torso?
Can you create more softness in the back of your torso?
I invite you to bring your awareness to your hips,
Front and back and inside your hip joints.
Feel your thighs,
Front and back,
Your knees,
The shins,
The tops of your feet,
The very tips of your toes.
Can you feel them?
Then bring your awareness to the soles of your feet.
Notice if you're holding any tension there.
If you are,
Allow it to melt away with your exhale.
Bring your awareness to your heels,
Then to your calves,
The backs of your knees,
The backs of your thighs.
And then bring the awareness back to the back of your hips,
The fullness of your hips,
The fullness of your torso,
Fullness and wholeness of you.
I invite you to return to your heart space.
As you feel your heart space,
You might picture yourself as the heart gets hugged in with your exhale.
And as you inhale,
The lungs gently expand and the exhale hugs your heart again,
Allowing your breath to hug your heart.
If that image doesn't work for you,
Let go of it and simply feel the light of your heart.
I invite you to stay with this sensation you are experiencing as long as you would like.
And when you are ready,
Move on with your day or drift to sleep at your own pace,
On your terms,
In your glorious wholeness.
Thank you.
Be well.
