Hello,
I'm Masa and in this practice we're gonna focus on relaxing the body through body scan.
For this practice we're gonna be lying down but if you prefer to be seated that's okay too as long as you're feeling comfortable.
So let's start in your comfortable position.
We're gonna start with some deep breathing.
You can inhale with the count of three two one and exhale with the count of three two one.
Inhale three two one and exhale three two.
One more time on your own count.
Inhale and exhale slowly closing the eyes.
Now bring your attention to the muscles of your face with each exhalation relaxing the muscles of your forehead,
Your eyelids,
Your cheeks,
Unclenching your jaw,
Letting the muscles of your neck melt into the ground,
Releasing any tension.
Have your attention on your right shoulder,
Relaxing the arm,
Right elbow,
Forearm,
The hand.
Bring your attention to your left shoulder,
Releasing with each exhalation muscles of your arm,
Left elbow,
Forearm.
Take a deep inhale with the next exhalation.
Relax your chest,
Your core,
Relax your abs,
The hip,
Letting your muscles melt into the ground,
Bringing the attention to your right hip,
Letting the muscles melt into the ground,
Your right thigh,
Relaxing the knee,
Right calf muscles,
Ankle and the foot.
Moving on to the left hip,
Relaxing the left thigh,
The left calf,
Ankle.
Inhale and exhale,
Relaxing more and more,
Melting into the ground.
Notice your heartbeat slowing down as you relax.
Bring your attention to your heart center,
Imagine a light growing from your heart with each inhalation and your body completely at ease.
As you exhale,
Letting the light expand through your body,
Feeling a sense of floating.
When your mind wanders away from the breath,
Gently bring it back to the steadiness,
The rhythmic flow of your inhale and exhales.
Notice the natural stilling of the mind that happens when emptying the breath,
Free that expanded light into the space.
Having your attention back to your breath,
Back to your body,
Remembering your surroundings,
The room you're in,
Maybe even the furniture.
Wiggle your fingers and toes,
Stretch if you need to.
If you're lying down,
Feel free to roll on your side and gently push yourself up to a seated position.
Whenever you're feeling ready,
You can open your eyes.
