Namaste.
Lie down on your back.
Body straight from head to toe.
Legs slightly apart.
Arms a little away from the body.
Palms facing upwards.
And find a comfortable position for yourself.
Now gently close your eyes.
Take a deep breath.
Inhale,
Feel as if coolness and calmness entering into the body.
As you exhale,
Feel as if tensions and worries of the day going out.
Now feel as if you are going to sleep.
Now we begin.
Body scan.
I will name a body part.
Become aware of that body part and then letting go of the body part,
Move your awareness to the next.
Become aware of right hand.
Right hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Palm of the hand.
Back side of the hand.
Wrist.
Forearm.
Elbow.
Upper part of the arm.
Right shoulder.
Right armpit.
Right side of the trunk.
Right side of the waist.
Right hip.
Right thigh.
Knee.
Calf muscle.
Shin bone.
Ankle.
Heel.
Soul of the right foot.
Big toe.
Second toe.
Third.
Fourth.
Fifth.
Left hand.
Left hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Palm of the hand.
Back side of the hand.
Wrist.
Forearm.
Elbow.
Upper part of the arm.
Left shoulder.
Left armpit.
Left side of the trunk.
Left side waist.
Hip.
Thigh.
Knee.
Calf muscle.
Ankle.
Heel.
Soul of the left foot.
Big toe.
Second toe.
Third.
Fourth.
Fifth.
Lower back.
Right hip.
Left hip.
Middle back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back side of the head.
Crown of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Right eye.
Left eye.
Right temple.
Left temple.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Chin.
Throat.
Right collarbone.
Left collarbone.
Chest.
Whole abdomen.
Whole head.
Both arms.
Both legs.
Whole trunk.
Head and neck.
Whole abdomen.
Whole head.
Both arms.
Both legs.
Whole trunk.
Whole body.
From toes to the head,
Head to the toes.
Whole body.
Whole body.
Now,
Be aware of the fact,
As the breath comes in the body,
Body expands a little.
And as the breath goes out,
It contracts a little.
Just observe,
The subtle movements of the body,
Along with the breath.
Slowly,
Become aware of the body internally.
Now keeping the eyes closed,
Start moving and stretching the body.
As you feel ready,
Sit up slowly and open your eyes.
Namaste.
