Welcome to your progressive relaxation body scan.
Invite yourself to lay down in your most comfortable place.
Get yourself really settled and feel the earth underneath you.
In your mind's eye,
You're going to follow each muscle,
Each limb,
And contract and release to let go of tension and let your body relax more.
So in your mind's eye,
Feel your right foot.
And as you feel your right foot,
Flex your foot,
Contract your toes,
Squeeze,
Inhale,
And then relax.
And again,
Just your right foot.
You can flex the foot,
You can squeeze the toes,
Contract,
Contract,
Contract,
And exhale.
And now lift up your right leg and draw your hip into your socket.
As you flex your foot,
Your whole right leg,
Inhale,
Contract,
And relax.
Let it go.
Again,
Flex the foot,
Foot up into the socket,
Hip up into the socket,
Contract,
Inhale,
And now just feel your whole right leg.
And notice that your right leg maybe feels a little bit heavier than your left leg.
A little bit more relaxed.
This right side of the body,
The yang energy inside of us.
We have yang and we have yin.
So let's do the right arm.
Squeeze your right hand,
Contract,
Make a fist,
Squeeze,
Contract.
Do nothing else with your face,
Your leg,
Just your hand.
Then relax.
Squeeze the hand.
Inhale.
Relax.
Good.
Right shoulder up by the ear,
Squeeze the hand,
Contract.
Don't do squeeze any place else.
And relax.
And again,
Squeeze,
Squeeze,
Squeeze.
Inhale.
And relax.
Notice your right arm,
Your right hand,
Your right leg,
Your right foot.
Now let's contract the whole right side of the body with the right torso and the right face as you squeeze the leg and the arm.
Contract your whole right side.
Contract,
Squeeze,
And relax.
Good.
Squeeze,
Squeeze,
Squeeze.
And relax.
And this time you're going to hold that right side as long as you can.
Squeeze,
Contract,
Leg,
Arm,
Torso,
Face.
And then slowly let it go.
And just feel how heavy the right side feels.
That earth energy,
That place of trust holding you up.
Just notice your body breathing you.
Watching your breath.
Just breathing.
And relaxing the body.
And watching.
And noticing what's there.
Right side.
Yang energy.
So now let's do the left side.
You're going to,
In your mind's eye,
Flex your left foot.
Contract,
Squeeze.
Now squeeze the toes.
And relax.
Good.
Flex the foot.
Squeeze the toes.
Contract.
Feel that left leg.
Draw the leg up into the hip.
Squeeze the glutes.
Squeeze the leg.
Contract.
And relax.
Good.
Squeeze left leg.
Squeeze,
Squeeze,
Squeeze.
Contract.
And notice if your left leg and your right leg are feeling a little bit more grounded.
Left side,
That yin energy.
Calming,
Soothing,
Cooling moon energy.
Squeeze your left hand.
Squeeze,
Squeeze,
Squeeze.
And relax.
Squeeze your left hand.
Squeeze.
Inhale.
And relax.
Left shoulder into the arm.
Squeeze the hand.
Just the arm.
Just the hand.
Squeeze.
Relax.
Ah.
Again,
Squeeze.
Relax.
Ah.
This time,
Hold it there.
Squeeze.
And let it go.
Ah.
Feel your left arm,
Left leg.
Notice your body starting to relax more.
As you feel whole left side of the body.
Left leg,
Left arm,
Left torso,
Left side of the face.
Squeeze.
Contract.
And relax.
Ah.
Whole left side of the body.
Squeeze.
Contract.
Ah.
This time,
You're going to hold it for as long as you like.
And relax.
Ah.
And just feel that left side of the body melting into the earth.
Left side and right side.
Watch your body breathing you.
You breathe.
You relax.
You watch.
You feel what's happening.
And just watch it without judging.
You breathe.
Your body starts to relax.
Just feel what's there.
Embracing it all.
Watching it,
Noticing it,
Observing it.
And just allow.
And this time,
We're going to do the whole body.
So press your low back down.
See if you can lift up the legs,
Lift up the head,
Lift up the arms.
Squeeze.
Contract.
And relax.
Ah.
Two more times.
Squeeze.
Relax.
Ah.
This time,
Hold it as long as you like.
Contract.
Ah.
And imagine roots from the back body sinking into the earth.
Roots of trust.
Safety.
Grounded.
And notice the whole top of the body.
With ease.
The face with ease.
The heart with ease.
Hands with ease.
The legs with ease.
And watch your body breathing you.
Letting in that ease,
That love,
That grace.
Letting out the trust,
The safety,
The groundedness.
Invite in the knowing.
If you wish,
You can use the mantra,
All is well.
All is well.
All is well.
I like to touch the thumb to each finger.
I am here now.
In your body,
Not in your head.
Thumb to index,
I.
Thumb to middle,
Am.
Thumb to ring,
Here.
Thumb to pinky,
Now.
On your own,
Inhaling,
I am here now.
Exhaling,
I am here now.
Keep going.
I am here now.
With my body.
And with my breath.
I am here now.
And invite yourself to either stay here and rest.
Or go start your day.
With whatever that I am is for you.
I am.
Breathe it into every cell.
I am.
And thank you so much for your practice.
Namaste.
