I'm Here Just For Savasana Guided Body Scan Relaxation

15:43

15:43

I'm Here Just For Savasana Guided Body Scan Relaxation

Rated

4.8

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

419

If the final relaxation in Savasana is your favorite part of yoga class, you may find this practice enjoyable. It's a guided body-scan practice that's deeply relaxing for the body, mind, and spirit, leaving you energized and recharged.

Meet your Teacher

Yorktown Heights, NY, USA

Meet your Teacher

Yorktown Heights, NY, USA

Transcript

Welcome to this body scan based relaxation. I'm inviting you to lie down on a flat surface if that's available for you. If not, You can sit in a chair or cushion, Whatever is comfortable and available for you. We will start with tensing and releasing different parts of the body to see the difference between the relaxation and tension. So let's point and flex feet for a few moments. Point and flex them. Make this with your feet. Lift your feet, Lift your legs, A tiny bit off the floor. Tense all the muscles. Tense, Tense, Tense. Then lift your hips a little bit up. Tense the buttocks, Feel that, And release. Press your lower back to the floor, Tilting your pelvis slightly up and relax. And then make this with your hands. Lift your arms maybe an inch or two off the floor. Tense your whole arms, Tense, Tense, Then split your fingers, Separate them, Hold it for a moment, And release. Bringing your shoulders towards your ears and then away from the ears. Bring them to a comfortable position somewhere in the middle. And then puff your chest up, Take a breath and lift your chest, Bring your shoulder blades closer together, Chest comes up, Hold it for a moment, And release. Tense all your facial muscles towards the nose, Make a prune face, Sour face, Raisin face, Hold it for a moment and feel the tension in your face, Hold it, Hold, Hold, Hold, And release. Opening your eyes, Opening your mouth, Stick your tongue out, Tip of your tongue towards the chin, Inhale and release. Now we can close your eyes or if that feels more comfortable you can keep them open. I'm going to adjust the body so it's as comfortable as it can be because we are going to stay here for a few minutes. So if you're on the floor, Separate your feet, Toes are falling to sides, Hands slightly away from the body, Palms facing up, Eyes either closed or just slightly shut. Notice that body, Notice your breath, Notice the breath coming in and out your nostrils. The breath is soft, Calming, Notice the contact between your body and the surface you're resting on, Noticing all the spaces between the body and the floor, All the places of contact. We are going to visit different parts of the body and asking them to relax and whenever during this practice you realize that your mind is wandering, Planning for the future, Visiting the past as many times as you need to. Go back to the instructions, Go back to the practice. So now mentally repeat after me I am relaxing my feet, Relaxing the soles of my feet, Ankles, Tops. I feel my feet are relaxed. I am relaxing my calves and thighs, Relaxing my legs. I feel the weight of my legs on the floor, Relaxing whole legs. My legs are relaxed. I am relaxing my hips, Buttocks, Relaxing whole pelvis, Noticing the right and left side, Seeing if there is any difference in tension between both sides of my hips, My pelvis. Just noticing without judging, Without adding any meaning to that. Doing our best to just relax. My hips, Buttocks, Whole pelvis, Relaxed. I am relaxing my back, Noticing all the muscles of my back, Big muscles, Tiny ones along the spine. Notice the left and right side of my back, Lower, Mid and upper back, Relaxing my back, Softening all the muscles, Allowing the muscles to melt into the surface I'm resting on. My back is as relaxed as it's allowing itself to be today. I'm noticing my abdomen and chest as they move up and down with my breath, Subtle movement of the breathing muscles, My intercostal muscles in the chest and the ribcage, My diaphragm, Working without me doing anything. Just watching that and relaxing all the muscles in the front of my body, Allowing the breath to be free, Soft and comfortable. The front of my body relaxed. I'm relaxing my hands and arms, Feeling the weight of my arms on a surface they're resting upon, Noticing if there is an attention that I need to relax to let go, Relaxing the hands, Arms, All the muscles and joints, My arms and hands as relaxed as they're willing to be. I am inviting my shoulders and neck to relax, Relaxing the upper back, Shoulders and neck, Letting go of any tension, Any stress lingering in my shoulders and neck, Letting go of that stress, Letting go of that tension like peeling an onion, Layer by layer, More and more soft, More and more relaxed. My shoulders, My neck are relaxed. I am inviting my face to relax, Noticing the jaw. Can I relax my jaw a little bit more? Relaxing the jaw, Relaxing the tongue, Softening the inside of my cheeks, Relaxing the inside of my ears, The space behind my eyeballs, Relaxing, Relaxing the nostrils, Feeling the air coming in and out of my nostrils, Relaxing them, Softening my facial expression, Relaxing all the muscles of my face, The muscles around the eyes, The temples, Forehead, The space between the eyebrows, Relaxing the scalp of my head. I feel my whole body relax, As relaxed as it can be. My body is so relaxed, The breath coming in and out of the nostrils allows the mind to relax, Allows the mental activity to slow and I am able to see, Watch my thoughts like clouds in the sky, Exploding, Coming and going without attaching to them, Without building any story, Just abiding in that space of peace and stillness. The body relaxed, The mind relaxed, And spirit relaxed, Staying here for a few moments, Allowing myself to recharge, Regenerate, Rejuvenate, Knowing that this place is always here, I can always access it when I quiet my body and stay here just for a few moments, Allowing myself just to be, Enjoying the stillness and peace. Bringing back awareness to the senses, Deepening the breath, Feeling the breath in the body, Feeling the temperature of the air on the skin, The weight of the body on the surface that it's resting upon, Noticing the sounds around, The taste in your mouth, Taking a few deeper breaths, Start moving your toes, Your fingers, Maybe rolling your head from side to side, And bring your feet together, Stretch your arms over the head, Give yourself a good long stretch, Feeling the energy flowing from your toes to your fingers, Stretch, Stretch, Stretch, And release, Letting go. And then if that's available for you, Bring your thighs to the chest and hug yourself with your hands over the shins, And gently roll from side to side, Massaging your back, And then find your way all the way to the right, To the fetal position, Stay here for a moment, And whenever you feel ready, You can find your way up to a comfortable seated position. Notice how you feel, You can bring your hands together in front of your heart, Bowing your head to your own heart, Your inner teacher, Aum Shanti, Aum Peace. Aum.