Welcome to this practice.
Please lie on your back if that feels comfortable for you or find an alternative position where you can be still and relaxed for the next 10 minutes.
If you are lying on your back,
Just separate your feet,
Tuck your shoulders under and let your spine roll back down.
Make sure the arms and hands are comfortable and then softly close the eyes.
Just take a moment to allow the sense of stillness to enter the body and into the mind.
Notice the sensation of the body,
Becoming aware of the contact points between you and the surface below you.
Noticing any other sensations that might be present.
Shifting your awareness now into the mind and mental state.
Just observing how you're feeling.
Whatever arises,
Just acknowledging that.
Holding space for yourself.
And now let your awareness just settle on the natural flow of breath.
No need to change the breath.
Just watch.
I'm now going to guide you through a relaxing body scan.
So as I name each part of the body,
Just imagine that area softening,
That area becoming relaxed and even more still.
So begin by feeling the crown of the head relaxing.
The forehead.
The right eyebrow.
Left eyebrow.
The centre of the eyebrows.
The right eye.
And the left eye.
Feeling the right ear relaxing.
And the left ear.
The right cheek.
Left cheek.
The nose.
The upper lip.
And the lower lip.
Letting the tongue relax.
Feeling the jaw release.
And now sensing that relaxation in the whole face and head.
Continue on and connect to that sense of relaxation in the right collarbone.
The right shoulder.
The upper right arm.
The elbow.
And the lower arm.
The wrist.
And the whole right hand.
Feeling the right finger relaxing.
The second finger.
Third finger.
Fourth finger.
And the thumb.
Feeling the whole right arm relaxed.
Sensing that same relaxation in the left collarbone.
The left shoulder.
Left upper arm.
Elbow.
Lower arm.
The wrist.
The whole left hand.
Feeling the first finger relaxing.
Second finger.
Third.
Fourth.
And the left hand thumb.
Sensing relaxation in the whole left arm.
Now feeling a softening in the right side of the chest.
And left side of the chest.
The right shoulder blade.
The left shoulder blade.
The right side of the ribs.
Left side of the ribs.
The upper abdomen.
The lower abdomen.
And feeling all of the internal organs relaxing.
Feeling the lower back softening.
Now sensing the right hip relaxing.
The entire right thigh.
The knee.
The right lower leg.
The ankle.
And the whole of the right foot.
Feeling the top of the foot relaxing.
The sole of the foot.
Now the right big toe.
Second toe.
Third.
Fourth.
And fifth toe.
Connecting to a feeling of relaxation in the whole right leg.
Feeling the entire pelvis relaxing.
Now focusing on that sensation in the left hip.
Feeling the whole left thigh relaxing.
The knee.
The lower left leg.
The ankle.
And the whole left foot.
Top of the foot relaxing.
Sole of the foot relaxing.
The left big toe.
Second toe.
Third.
Fourth.
And fifth toe.
Connecting to a sense of relaxation in the whole left leg.
Now extending your awareness throughout the entire body.
Noticing how still,
Soft,
Relaxed you have allowed yourself to become.
Just stay with that for a few moments longer.
Just remind yourself that this space is always available for you.
And you can enter here any time that you wish.
Now as you begin to end your practice,
Extend your awareness into your surroundings and begin to notice the sounds in your environment.
Deepen the breath.
And when you feel ready,
Start to move the fingers and toes.
Rotate the wrists and feet.
And then take a stretch any way that you feel appropriate.
If you are lying on the floor,
Just draw your knees to chest and roll onto your right side before using your hands to support yourself back to a seated position.
Thank you very much for joining me for this practice.
I wish you a wonderful rest of day.
