Sit or lay down in a comfortable position.
Bring your left hand to your solar plexus,
The space right under the breastbone and above the belly button,
And your right hand to your heart center.
From the belly,
Take a cleansing breath,
Inhaling through the nose,
Expanding all the way.
Exhale,
Sigh it out.
Ask yourself what it would feel like if your body feels perfectly relaxed and release any tension within the body and let yourself sink deeper into your current position.
You feel completely supported.
Breathe in 1,
2,
3,
4,
5,
Sigh it out 1,
2,
3,
4,
5,
6.
Breathe in 1,
2,
3,
4,
5,
Breathe out 1,
2,
3,
4,
5,
6.
Let your thoughts settle.
They become softer and softer with each breath.
Your head starts to feel a little lighter and relaxed and you're becoming more and more present.
Breathe in 1,
2,
3,
4,
5,
Breathe out 1,
2,
3,
4,
5,
6.
As you breathe,
Bring your attention to your third eye,
The space between the brows,
And relax that space.
Breathe in 1,
2,
3,
4,
5,
Breathe out 1,
2,
3,
4,
5,
6.
Keep breathing and we'll now begin to do the body scan starting from the top of your head.
Set the intention that as you breathe and notice any tension in any areas that we go through.
Tell the breath to fill that space and releasing on the exhale,
Filling yourself up with the energy of light and bringing support and relaxation to those areas.
Bring your attention to your head,
The cheeks,
The mouth.
Bring your attention to your tongue and jaw.
Let the tongue drop from the roof of your mouth and unclench the jaw,
The tops of your shoulders.
Keep breathing in 1,
2,
3,
4,
5,
Breathe out 1,
2,
3,
4,
5,
6.
Keep breathing and bring awareness to the front of the chest,
The back of the shoulders and upper back,
The middle back,
The lower back,
The stomach,
The ribs.
And as you keep breathing,
Bring your awareness to your shoulders,
The biceps,
The triceps,
The forearms,
Your hands.
Bring attention to your hips,
Feel yourself firmly rooted into your position.
Bring your attention to your thighs,
The right thigh and then the left thigh.
The right knee,
The left knee.
The right shin,
The right calf muscle.
The left shin,
The left calf muscle.
The right ankle,
The left ankle.
The right foot,
The heel of the foot,
The arch of the foot,
The balls of the foot and the right toes.
The left of the foot,
The heel of the foot,
The arch of the foot,
The balls of the foot,
The left toes.
Scan your body from the head to the toes,
The body in total relaxation,
Breathing in and out through the nose,
Exhaling through the nose.
Let your breath release any residual tension within the body.
Bring your hands into prayer position.
Take a moment to acknowledge the sense of calm that you feel.
Note that your body has the power to carry you throughout the rest of your day.
When you're ready,
Come back and seal in your practice with a thank you.
