Lying down in a comfortable position on the floor or a mat.
Use pillows or blankets under your head or knees for support and warmth.
Option to bring arms out into cactus arms if this feels good for you.
Close your eyes.
Try to remain as still as possible throughout your practice.
Take a deep breath in through your nose and let it out through your mouth with a sigh,
Releasing initial tension.
Repeat two more times.
Allow your breath to settle in to its natural rhythm.
Mentally state your sankalpa,
Personal resolve or intention to yourself three times with sincerity and full awareness.
For a reset,
Your intention may be,
I am breathing deeply into peaceful healing and relaxation or my nervous system is calm,
Soothed and restored.
Repeating your sankalpa three times,
Starting to bring your consciousness into moment.
Moving your awareness through different parts of your body as they are named.
Without physical movement,
Visualize or feel each area to promote relaxation.
The scan typically moves through the right side,
Left side,
Back of the body and front of the body.
You can find your moments and movement through the practice.
Start by bringing your awareness to your right hand,
Shoulder,
Torso,
Hip,
Leg,
Right foot.
Including each toe,
Big toe,
Middle toe,
Second toe,
Third toe,
Pinky toe,
Top of foot,
Bottom of foot,
Right ankle.
Shin,
Torso,
Shoulder,
Right arm,
Elbow,
Wrist,
Right hand,
Top and bottom.
Right thumb,
Pointer finger,
Middle finger,
Ring finger,
And pinky finger.
Next,
Repeating on the left side,
Bring awareness to left hand,
Arm,
Shoulder,
Torso,
Hip,
Left leg,
Foot.
Including big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Attention moving back to foot,
Top of foot,
Bottom of foot,
Ankle,
Left shin,
Knee,
Upper leg,
Hip,
Left side of the torso.
Left shoulder,
Left arm,
Upper elbow,
Lower arm,
Left hand,
Left thumb,
Left pointer finger,
Middle finger,
Ring finger,
And pinky finger.
Attention to the top of your left hand,
As well as to the palm of your left hand.
Bring your awareness to the front of your body,
Starting at your neck.
Moving down over your chest to your abdomen,
Also resting at your pelvic bowl.
From here,
Starting to move your awareness to the back of your body,
Starting at your glute muscles,
Coming to the lower back.
Scanning up your back to your shoulder blades,
And moving from your shoulder blades to your neck and upper shoulders.
Next,
Moving up to the back of your neck,
Rotating that consciousness around your head to the front of your face,
And back to the front of your neck.
Finally,
Become aware of your entire body as a whole,
Resting on the floor completely.
Choose how you are sensing in this moment.
Next,
Observe your natural breath without trying to change it.
Notice the gentle movement of your chest and belly as you breathe.
Visualizing on your inhale,
Your body expanding and breathing with your lungs.
On your exhale,
Visualize pain and tension moving out of the body.
Inhale,
Visualize all tense areas of your body moving as you inhale,
Expanding.
Exhale,
Visualize all tension and pain releasing and receding.
Again,
Inhale,
Visualize expansion and your body breathing with your lungs.
Exhale,
Imagine your body releasing any tension or stored energy.
Keep going with this for a couple of moments.
Some contrasting emotions and sensations in the body,
Like heaviness followed by lightness.
This could be heat,
Such as warm sun,
And then cold like snow.
Focus on the space behind your closed eyes,
Chidikasha,
And notice any visual elements.
You can also visualize a peaceful scene to foster the feelings of calm and joy.
These could be scenes such as a forest,
The mountains,
Sitting on Mother Earth.
Finding your space and visualizing sensations like heaviness followed by the sensation of lightness.
This could be in the tense areas.
This could be anywhere in your body.
Imagining feelings of heat,
Such as warm sun,
And then cold like snow.
Allowing this to all come together in your mind's eye.
Inhaling,
And this could even be a scene such as the ocean washing away the tension in your body and revitalizing you with the tidal motion.
Visualize for a couple of moments.
Next,
Repeat your intention three times,
Allowing it to be absorbed into your deeply relaxed state.
From here,
Gradually return your awareness to your breath and body.
Notice external sensations like sounds and the air on your skin.
Slowly begin to move your fingers,
Toes,
Hands,
And feet.
Gently roll onto one side,
And when ready,
Slowly press yourself up into a seated position,
Allowing your head to be the last part to rise.
Thank you.
