Hello and welcome to this relaxation practice.
This is a yogic technique that's been passed down through the Himalayan tradition of yoga and the technique involves systematically scanning or surveying the body,
Moving your focus from the external world to your inner awareness.
Traditionally this relaxation technique is practiced lying down on a comfortable surface but you can practice this in a seated position if that's more comfortable for you today.
So let's begin.
Lie down on your back or come to a comfortable seat.
Make sure that your head,
Neck and spine are straight in alignment with each other.
Feel free to use any props that can help support you into a comfortable position,
Maybe a pillow under your head,
Bolster under your knees or a soft blanket draped over your body.
If you're lying down rest your feet just wider than hip distance apart and allow your feet to roll out as they relax.
Now rest your arms by your side or on your lap and if it's comfortable turn your palms open to face the sky.
Now close your eyes down and allow your breath to be smooth and slow with no noises or pauses.
Allow your attention to move through your head and your face from the top of the head,
The forehead,
The eyebrows,
Eyes,
Cheekbones and nostrils.
Bring awareness to the breath at the nostrils and keep your awareness here for several rounds of breath.
Start to survey your mouth,
Your jaw and your chin.
Observing these parts of the body without judgment or attachment.
Start to survey the neck and throat,
Shoulders,
Upper arms,
Elbows,
Lower arms.
Survey your wrists,
The hands,
The thumbs,
Each of your fingers and the fingertips.
Feel as though you're inhaling from the tips of the fingers up to the shoulders and then exhale your breath back to the fingertips.
Do this for several rounds of your breath.
Move your attention from the fingers back through the hands,
The wrists,
Lower arms,
Elbows,
Upper arms,
Shoulders.
Survey your upper back,
Your neck and be aware of the chest.
Concentrate your awareness at the center of the chest and breathe in and out completely for several rounds of breath.
Be aware of the stomach,
The abdomen,
Lower back,
Thighs,
Knees,
The calves,
Ankles,
Feet,
And each of your toes.
Exhale as if your whole body is exhaling and inhale as if your whole body is inhaling.
As you exhale,
Let go of all tension.
All worries and anxieties.
And as you breathe in,
Inhale new energy and vitality as well as a sense of peace and relaxation.
Now move your attention from the toes back through the feet and up to your ankles,
Calves,
Knees,
Thighs,
Lower back,
Abdomen and your chest.
Concentrate at the center of the chest and exhale and inhale completely several more times.
Survey the upper back,
Shoulders,
Upper arms,
Elbows,
Lower arms,
Wrists,
Hands,
Fingers,
The fingertips,
And feel as though you're inhaling from the tips of the fingers up to the shoulders and then exhaling back through to the fingertips.
Now move your attention from the fingers back through the hands,
Wrists,
Lower arms,
Elbows,
Upper arms,
Shoulders,
Neck,
Throat,
Scan the chin,
The lower jaw,
The upper jaw,
The mouth,
And your nostrils.
Be aware of the breath flowing in and out of the nostrils.
Be aware of the cheekbones,
The eyes,
Eyebrows,
Forehead,
The top of the head.
Be aware of the smooth,
Slow and serene flow of the breath.
As you rest here effortlessly,
Let your mind make a gentle and conscious effort to guide the breath so that it's smooth,
Calm,
Deep,
And quiet.
Start to deepen your breath and move awareness throughout your body.
Take a few breaths here.
Take a moment to soak in this feeling of complete relaxation,
The natural state of your mind and your body.
Thank you so much for sharing this relaxing practice with me.
Take good care.
I'll see you soon.
