Hello beautiful people,
Welcome.
Today I'm going to guide you through a slow,
Relaxing body scan.
I absolutely love this practice when you need to wind down and truly check in with yourself,
All parts of yourself.
So find a comfortable place to lie down and we will get started.
Once you're lying down,
I want you to tuck your chin to allow for an extension of the spine.
And I just want you to check in with yourself,
Noticing anything in the body,
Any aches or pains,
Just anything that pops up without judgment,
Without any thoughts,
Just notice it.
And when you notice,
Take some deep breaths and send breath to that place,
This loving breath going to any place physically or energetically that you feel a little off.
I want you to continue these deep breaths in and these long exhales out to continue to drop deeper and deeper into this practice.
I want you to breathe deep into your belly for 1,
2,
3,
4,
And exhale for 1,
2,
3,
4.
Continue breathing for a count of 4.
I will begin to scan the body.
We're going to start at our toes,
Thinking of the baby toe,
To the next toe,
The middle toe,
The next toe,
And our big toe.
Feel all the toes now as one.
And allow the wave to slowly move up through the balls of the feet and the top of the feet where the toe meets our foot.
Think about the soles of your feet and the top of the foot.
Allow this place to fully soften and fall to the side,
Noticing any discomfort we may feel in our feet and sending our loving breath to our foot.
Moving now to the heel,
Allowing our heels to soften and allow the weight of the foot and the heel to be fully supported by the surface beneath you.
Allow this wave to continue into our ankle joint.
Allow our ankles to relax,
Noticing anything in our ankles without judgment again and sending breath to our ankles.
Move now to the calves and the shins.
Feel this slow wave moving from the ankle up the calf and the shins,
Allowing it to relax these muscles in our calves that are supporting us all throughout every day.
Feel them start to fall asleep and their weight being fully supported by the surface beneath you.
Notice anything without judgment and send your breath.
Move now this slow wave up the knees.
Feel the knees and the back of the knees.
Notice anything without judgment and allow your knees to fully relax.
Move up your thighs,
Thinking about your hamstring and your quads,
These large muscle groups that help to support us every day in our busy lives.
Notice anything in our thighs and our hamstrings and release fully.
Move now to our pelvis and the buttocks.
Think about our pelvis and buttocks,
Where the lower body and upper body connect.
Notice anything that we feel in our pelvis and our buttocks and allow our loving breath to be sent there to relax and release.
Feel now the whole lower body from our pelvis to our toes.
Feel it fall deeper into the surface below us,
Fully supported and fully relaxed.
Move up now to our lower back.
This place of lumbar support,
The most common injured place.
Feel the muscles supporting our lower back,
Around our spine and breathe into our lower backs,
Sending love and relaxation to our lower back.
Move to our mid-back,
Sending love and our breath to our mid-back to relax.
Now think about our upper back,
Our shoulder blades and between the shoulder blades,
Right below our neck.
Feel the large muscles of the back that support us as we stand and walk,
That support us when we lift and twist.
Breathe into our upper back and hold back and allow our backs to release and relax,
Surrendering fully to the surface below.
Allow this wave to move down both arms,
Starting at our shoulders and slowly creeping down our upper arms,
Releasing the muscles and sending breath and love to the muscles of the upper arms.
Releasing our elbow joint,
Thinking about our elbow joint and releasing,
Moving down our forearms,
Noticing anything in our forearms with love and allowing this wave to continue through our forearms,
Relaxing and releasing the muscles.
Move now to the wrists.
Allow our wrists to sleep.
Allow them now to rest.
Moving to our hands,
The back of the hand and the palm.
Allow the back of the hand and the palm to relax all these tiny muscles that are constantly in motion.
Allow them to rest as the wave slowly rolls through our hands and down all of our fingers,
Releasing and relaxing any tension we may be holding in our fingers.
Move back up our arms to the spot in between the shoulder blades.
Allow the wave to begin to move up the back of the neck,
Releasing the muscles of the back of the neck,
The back of the head,
Feeling our scalps release,
The crown of our head,
Feeling our crowns release.
The tiny muscles in the forehead soften.
The muscles around our eyes soften further,
Allowing our eyelids to soften on top of our eyes even further.
Our cheeks relax.
Our ears relax,
Unclenching our jaw and allowing our tongue to relax down in our mouths.
Feel the wave move down the front of our throat,
Beginning to cleanse our throat chakra,
Allowing its cleansing energy to move down our chest through our heart chakra,
Releasing all the muscles of the chest,
The tiny muscles in between the ribs,
All the cartilage,
Sending our loving breath and relaxing.
Send our breath now into our abdomen,
Releasing the abdominal muscles and relaxing the abdomen.
Feel our body now as a whole,
From your crown to your toes,
All the chakras glowing and vibrating,
All cleansed by this muscle relaxation,
No longer being squeezed by tension.
Allow our bodies to fully surrender into the surface below us.
Fully relax.
Union Thank you so much for joining me during this body scan.
I hope you feel a little more relaxed,
If not a lot.
I love you guys.
Namaste.
