Hey,
Are you ready to relax?
Let's go through this deep body scan to bring you to a place of groundedness,
Centeredness,
And deep relaxation.
Go ahead and close your eyes and ensure that you're seated comfortably or are laying down.
And let's take a few deep breaths before we begin.
Deep breath in and out.
Deep breath in.
Deep breath in.
So let's set the intention to relax,
To let go,
To surrender any stress or tension that we're holding in our bodies.
And if your eyes aren't closed already,
Go ahead and close your eyes.
And let's start our body scan from the very top.
So bring your attention to the top of your head,
Moving down the back of your head,
Down your forehead,
Your eyebrows,
Your eyes.
Notice any tension or stress that you might have there.
Coming down,
Down your face,
Down your cheeks,
Your chin,
Down your throat and your neck.
Notice any stress or tension that you have.
Down your shoulders,
Go down your back.
This is where we have a lot of stress usually,
Neck,
Shoulders,
Back,
Maybe the chest.
And I'm sure you can probably find little points of tension and just let it go.
Give yourself the chance to just relax.
Bring your attention down your right arm,
Down your left arm,
Down to your fingertips,
Down your chest and your abdomen.
Now focus on your complete upper body.
Let go of any tension that you can find,
Any stress,
Any kind of feeling of tightness,
Anything you might be holding on to.
Now's the time for you just to let go and relax.
Then let's flow down your hips,
Down your quads and your thighs.
Down,
Down,
Down to your knees and your shin and your calves.
Down to your ankles,
To your feet and your toes.
Where do you find tension in your lower body?
Maybe you have some tension around your thighs or your glutes.
Let it go.
How about your calves?
Let it go.
Time to just relax.
We often have a lot going on in our lives and all of that can wait just for a few minutes.
This is your time to just get grounded.
Let's take a few deep breaths.
Deep breath in.
Deep breath in.
And exhale.
Deep breath in.
If you feel any resistance to letting go,
Just notice the resistance.
You don't have to push it away.
You don't have to try to sweep it under a rug.
Just leave it be.
Just acknowledge there's resistance and that's it.
When we try to push resistance away,
It creates tension in the mind and that becomes a distraction.
Stay very present to the process.
Let's do this again.
Top down.
So bring your attention to the top of your head.
Going down the back of your head.
The front of your face.
Notice any tension around your eyebrows or your eyes.
Bring your attention down your throat,
Down your shoulders,
Down your chest,
Down your feet and toes.
Relax your whole body.
This is your time to relax.
It's your time to let go.
Just relax.
I know your mind might say,
Well,
I have this to do,
That to do.
Don't worry.
That's all waiting for you.
Just have to let go just for a few minutes.
We're now coming to the end of our brief exercise and I hope you feel a little bit more relaxed.
You can open your eyes when you're ready and feel free to go through this exercise as many times as you want.
And if you feel some good relaxation in you,
You can take this with you throughout the day.
And this is all body work.
It doesn't involve the mind.
We're focused on body sensations.
Focusing on the body brings us into the present and keeps us in the present.
All right.
Thank you for joining me for this exercise.
Take care.
Bye bye.
