Hello and welcome to this body scan for relaxation.
My name is Amanda and I'm so grateful that you're here for this quick practice to help calm your nervous system.
This body scan is great to do during your lunch hour or perhaps in mid-afternoon.
Please find a quiet place where you won't be interrupted.
Give yourself a few moments to get comfortable,
Ideally lying on your back.
However,
A comfortable seated position will work as well.
Close down your eyes and begin to slow down your breathing by gently deepening your inhale and lengthening your exhale.
Unhinge your lower jaw,
Allowing it to fully relax.
And if it feels right for you,
Allow each exhale to flow through an open mouth.
As you're guided through this body scan,
Continue to breathe deeply,
Allowing each body part to release tension and sink deep into relaxation.
If your mind wanders,
Use my voice to anchor your attention back to the practice.
Starting at the crown of your head,
The space in the middle of your eyebrows,
Right eyebrow,
Right temple,
Right cheekbone,
Right eyelid,
Closed and heavy.
Left eyebrow,
Left temple,
Left cheekbone,
Left eyelid,
Closed and heavy.
Right ear,
Left ear,
The bridge of your nose,
Upper lip,
Lower lip,
The tip of your tongue,
The root of your tongue,
Inside the right cheek,
Inside the left cheek,
Chin,
Throat,
Right collarbone,
Right shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm and back of the right hand,
The thumb and all four fingers,
Right side of the chest,
Heart center,
Left collarbone,
Left shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
The palm and back of the left hand,
Left hand thumb and all four fingers,
Left side of the chest,
Heart center,
Navel center,
Right side of the waist,
Right hip,
Thigh,
Knee,
Lower leg,
Ankle,
All five toes on the right foot,
Top of the foot,
Back to navel center,
Left side of the waist,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
All five toes on the left foot,
Top of the left foot,
The entire front of your body,
From the crown of your head to the very tips of your toes,
The back of your head,
Base of the neck,
Shoulder blades right and left,
Upper back,
Middle back,
Lower back,
Glutes right and left,
The backs of both legs,
Heels of both feet,
The sole of each foot,
Right and left,
The entire back of your body,
From the top of your head to the very tips of your toes,
All of your body relaxed,
Front and back,
Begin to count up with your breath now,
Inhaling one,
Exhaling one,
Inhaling two,
Exhaling two,
Continue counting each breath until you reach the number 10,
Slowly start to bring your awareness back to the present moment,
You might gently nod your head from side to side,
Perhaps bring slow movements to your wrists and ankles,
To your fingers and your toes,
Allow a big stretch,
When you feel ready,
Ever so gently begin to open your eyes.
This has been Amanda,
Thank you for joining me in this quick body scan for relaxation,
I hope that you found this useful and that you're able to move through the rest of your day with much greater ease.
If you have a moment,
Please leave a comment letting me know if this practice was helpful for you,
I'd love to hear from you and your comments will help others benefit from this recording.
Thank you.
May you enjoy an easeful day.
Namaste.
