Welcome to this very simple body scan.
So you can do this sitting but I'm warmly recommending doing this laying down.
But any position is possible.
If you want you can even do this walking.
So let's first take a deep long joyful pleasant inhalation and a long deep full relaxing exhalation.
Allowing any stress to leave your body.
You can even kind of imagine tension going from your body into the earth as you exhale.
And we're going to be using this very simple visualization for the rest of this meditation.
And we're keeping it simple also as in I'm not going to be very specific in body parts,
Just areas and then you can sort of have a more global relaxing body scan.
So starting with the head,
The entire head.
So imagining your skin as well as the inside.
And then imagine breathing in to your head.
So take a few deep long full enjoyable inhalations.
Don't force yourself.
And then inhale that into your head and when you exhale you can exhale all the tension.
And imagine the tension sinking down into the earth.
So do that a few times.
Long full gentle inhalation in your head.
And full exhalation.
Any tension into the earth.
You can always take a break as we move through the body.
I also invite you that you accept very calmly any tension that doesn't want to go away or any stress or pain or unpleasant sensations that you might encounter.
We don't want to force ourselves to be different.
So letting go what can be let go.
Relaxing what can relax.
And accepting what right now doesn't want to change.
To force ourselves to change like that is kind of a microaggression to ourselves.
So let's instead accept what is there.
Accept it that it is there.
Moving on to the neck and throat.
So long deep full inhalation in your throat.
And long deep full relaxation,
Exhalation from your throat to the earth.
You can do that a few times at your own pace.
And then going to the entire upper body.
And see that you can inhale fully without stretching.
You can help yourself if you can sort of actively expand your lungs,
Your ribcage even and intercostal muscles between the ribs.
So help your lungs to expand by making space for the lungs.
If that is somehow a very weird instruction then just ignore it.
So taking a few full deep breaths into the entire torso,
Noticing what is there and allowing any relaxation by releasing tension,
Stress,
Bracing into the planet.
Take a few breaths there.
And stay mindful of that subtle difference that's that subtle balance between making yourself relaxed,
That's not what we're doing,
But allowing relaxation to happen by simply exhaling.
The exhale is also a kind of acceptance in depth.
It's a letting go.
And then moving on to both arms at the same time.
Breathing in full deep pleasant buoyant breath into the arms.
Sort of igniting and lighting up the arms and then full long complete relaxing exhalation surrendering to the planet.
Any tension in the arms,
Wrists,
Hands,
Fingers,
Bones.
So do a few arm breaths here.
Very good and moving on to the hip and groin area.
Full,
Deep,
Long,
Gentle inhalation and maybe even a longer,
Full,
Relaxing,
Slow exhalation,
Release,
Surrender,
Let go.
A few breaths in the pelvic area here.
And then after your next exhalation we go to the legs including the feet.
So really feel into your legs with your breath.
Full,
Long,
Beautiful,
Deep,
Leg inhalation and long,
Gentle,
Mindful,
Surrender,
Exhalation.
Letting any tension that wants to go back to the earth.
The legs carry a lot of load every day.
The feet.
So really pull in all the air into your legs and let go.
Enjoy that.
You Very good and then let's take a full body breath.
So just take a moment to connect with your entire body.
Breathe into your entire body from all directions.
Light,
Energy,
Awareness,
Bliss into your body and then exhale long,
Deep,
So pleasant,
Surrendering,
Calming,
Silencing your entire body.
You can do that two or three breaths and then after that just lay still and enjoy a few more moments in hopefully complete blissful relaxation.
You
