Stress Relief Body Scan With So Hum Breath

Before we begin,

Take a moment to prepare your space so you won't be disturbed by your phone,

Family or pets.

Please note there's no music included in this practice,

So if you'd like to add your own gentle background music,

Feel free to do so now.

Come to lie down on your back in the position of Shavasana.

Let your legs relax,

Arms resting by your side,

Palms open.

Allow your eyes to gently close.

Feel your body supported by the ground beneath you.

Begin to soften,

Release,

Let everything just be as it is.

Bring your awareness to the breath,

Not changing it,

Just noticing.

In and out,

Natural and quiet.

Now we'll move to a gentle body scan.

As I name each part,

Lightly touch it with your awareness.

Right hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm,

Back of hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder.

Left hand thumb,

Index,

Middle,

Ring,

Little finger,

Palm,

Back of hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder.

Now both arms together.

Soft and relaxed.

Moving to the legs.

Right hip,

Thigh,

Knee,

Shin,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

All five toes.

Left hip,

Thigh,

Knee,

Shin,

Ankle,

Heel,

Sole,

Top of the foot,

All five toes.

Now both legs together.

Soft and relaxed.

Notice the whole back body.

Back of the head,

Shoulders,

Spine,

Lower back,

Hip,

Front of the body,

Face,

Chest,

Belly.

Now the whole body together.

The whole body together.

The whole body together.

Held,

Supported,

Still.

Bring your awareness to the breath once again.

Now imagine a golden light rising from your navel to your throat as you breathe in,

And gently flowing back to the navel as you breathe out.

Add a soft mantra now.

Inhale,

So,

Exhale,

Hum.

Inhale,

So,

Exhale,

Hum.

Say the words internally,

In your mind,

So.

Let the rhythm calm your system like a soft wave.

So I am,

Hum,

That.

So I am,

Hum,

That.

Now return to your intention,

Your sankalpa.

Repeat it silently in your mind three times.

And release it into the deepest stillness within you.

Gently begin to bring your awareness back into the room.

Feel your breath again in the nostrils.

Invite some movement into your body.

And when you are ready,

Slowly roll to one side and come up into a seated position.

Pause here.

Notice how you feel.

Until next time.