Hello and welcome to Deeply Relax.
This is a body scan to relax and release anything that's been causing your body to clench up as a reaction to stressful thoughts and patterns.
Start by giving yourself permission to spend this time with yourself fully immersed into this healing rest as I hold a space for you.
You may choose to lie down on your back or,
If you prefer,
Sit in a supportive chair.
Cover yourself with a blanket.
Let your body grow heavy,
Feeling the surface beneath you firmly holding you.
Let's begin by taking a few deep,
Conscious breaths.
Inhale deeply through your nose and exhale slowly.
Let your shoulders soften and breathe in and out.
Visualizing some of the tension leaving your body with the exhale and,
One more time,
Feeling the belly rise.
Simply allow the body to soften.
We'll move through a body scan,
Noticing sensations and softening into rest.
Bring your attention to the top of your head.
Let the space between your eyebrows relax and move the awareness to your throat.
Let it be soft.
Sole of the foot.
Sole of the foot.
The awareness up your spine with all its sensations.
The awareness softening and sensing your left shoulder,
And sensing your whole left arm.
Imagine yourself lying in a peaceful place in nature.
Perhaps it's a quiet meadow.
Your mind and body have come to this place of stillness.
You can release what is no longer serving you.
Your first step to loving ourselves is to stop criticizing ourselves.
For all of you who are being tough on yourself,
Burdening yourself with criticism,
Or you're supposed to be,
Look,
Or even think,
Everyone else is so irresistible.
But it is our uniqueness that makes us wonderful.
You are lovable,
Exactly as you are.
You have so many strengths.
You are a genuine and authentic human being.
It is safe to be yourself.
You are whole.
Let your awareness bathe in this chosen quality.
Don't you ever stop believing in yourself and your greatness.
And you just keep loving yourself.
And acting in a kind ways to yourself.
Begin to bring your awareness back into your body.
And taking one more deep and exhale through your mouth.
Perhaps noticing the change in your state.
And thank yourself for taking this time you've spent with yourself.
And thank you for joining me in this 15-minute body scan for deep rest and release.
My name is Nikolina and I wish you a lovely rest of your day or evening.
