Welcome.
Get yourself as comfortable as you can and if your eyes are not already closed,
You can close them now and bring your attention to your breathing following a few breaths all the way in and out.
Notice the surface beneath you and see if you can really let your body sink into that surface.
I will be taking you through a full body scan and as I say each body part,
You can just imagine that part relaxing.
You might like to use an image that can help you relax like a soft blanket or a peaceful lake or a clear sky.
You might like to imagine a soothing color as we focus on each body part.
Or you might just sense or feel that body part relaxing and softening as we bring our focus there.
Let's begin with your scalp.
Bring your attention to your scalp and see if you can really picture or feel your scalp relaxing.
Now let's shift to your forehead.
Give your forehead permission to relax as you continue to breathe nice and slow.
You can use a relaxing image or color or simply allow your forehead to soften and relax.
And now let's move to your brain.
See if you can imagine your brain relaxing and clearing out like an open cloudless sky.
If any thoughts arise,
You can see them as clouds passing through that endless open sky.
Now,
Let's move our attention to your eyes and all the tiny muscles around your eyes.
Imagine,
Sense,
Or feel your eyes relaxing.
Now your jaw.
See if you can release and completely relax your jaw,
Relaxing your mouth and lips,
Even allowing your tongue to relax.
Now let's shift to your neck.
Picture your neck relaxing and releasing any tension.
Now your shoulders.
Give your shoulders permission to let go and relax.
Now let's move to your chest.
With your next exhalation,
Allow your chest to release any tension,
Stress,
Or tightness.
And now your entire back,
Your upper back,
Your middle back,
And your lower back.
Imagine a wave of relaxation through your entire back.
Releasing,
Relaxing,
Letting go.
Now give your stomach permission to fully relax.
You can even imagine your ribs relaxing.
Now let's move to your arms,
Relaxing your upper arms,
Your forearms,
Your hands,
And every finger.
Now your hips.
See if you can feel your hips relaxing,
Releasing any tightness or tension.
And now your legs relaxing your thighs,
Your knees,
Your calves,
Your shins,
And your ankles.
Now picture or feel the tops of your feet relaxing.
And now the soles of your feet and every toe.
Silently repeat after me,
My body is so relaxed.
My mind is so relaxed.
My body is so relaxed.
My mind is so relaxed.
Now scan through your body from head to toe and see if there are any body parts that might need a little extra attention.
If so,
I'd like you to insert that body part into the affirmation.
So if your feet could use a little more relaxing,
You would silently repeat,
My feet are so relaxed.
And really feel or picture your feet relaxing.
If your shoulders could use a little bit more support,
You can repeat,
My shoulders are so relaxed.
If your neck could use a little more support,
You can internally repeat,
My neck is so relaxed.
So I'll give you a moment now to scan through your body and you can insert any other body parts into the affirmation or simply take the time to enjoy the feeling of relaxation.
And I'll be back in a moment.
Thanks for tuning in to rä.
J 몇man.
I hope you enjoyed our session.
Now returning your attention to your breathing,
Follow a few breaths all the way in and out.
Bring your attention now to the surface beneath you,
Whatever surface is holding you up.
Just notice all the places your body is being supported right now.
See if you can notice any sounds around you.
And if you'd like,
You can give your body a little stretch.
I hope you were able to enjoy some moments of deep relaxation and I thank you for taking this time with me today.
