Hello and welcome to this relaxing body scan.
This is really useful to calm your body and calm your mind whenever you need it most.
So find a comfortable position for you and settle in.
And when you're ready,
Closing your eyes.
And together we'll do some counted breaths in and out where we breathe in for four,
Hold for four and out for eight.
But before we do,
Take a deep breath into the chest,
Filling the body with air and exhale everything out.
And again,
Breathing in and exhaling everything out.
And breathe in 2,
3,
4,
Hold 2,
3,
4 and out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Hold 2,
3,
4 and exhale 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Hold 2,
3,
4 and exhale 2,
3,
4,
5,
6,
7,
8 and just return back to your normal rate of breath.
Feeling a sense of even more release in the body.
I'd like you to bring all of your focus and attention to the very top of your head and start to feel a tingling,
Relaxing sensation beginning there.
Let that sensation now cover your scalp and come down into your forehead and your brow.
And relax your eyelids,
Your cheeks,
Your lips,
And just let your jaw hang loose,
Releasing more and more tension with each exhale and shifting your focus down into your neck muscles now,
Feeling them relax,
Release,
And switch off,
Letting your head become heavier and heavier and shifting your attention down now into your shoulders and arms,
Releasing the biceps and triceps,
Elbows,
Forearms,
Wrists and hands,
And just let those arms hang heavy.
And bringing the attention to your torso now,
Releasing your ribcage,
Your abdominals,
Your upper back,
Your lower back,
And your sides,
Softening,
Relaxing,
And with each exhale let your torso just get heavier and heavier.
And bring your awareness now to your pelvis area,
Your hips,
Your glutes,
And down into your thighs,
Your knees,
Your shins,
Your calves,
Down into your ankles and your feet,
Surrendering more and more of your body weight each time you breathe out,
Your entire body now just relaxed,
Switched off,
Feeling safe and held,
And with each further exhale,
Get heavier and heavier,
And just start to bring yourself back into your body now,
Back into the room you are in,
And gently wheeling your fingers and toes,
Take any stretches or movements you may feel as though you still need,
And in your own time,
Blinking open your eyes.
Thank you.
