This is Sarah Eyler with Deep Rest Yoga and I'm honored to be able to guide you today through this short body scan to help activate your body's natural capacity to heal itself.
Beginning our practice together by making sure that you've turned off all distractions and then finding a comfortable position of rest,
Either lying on your back or your side or even practicing sitting upright in a chair.
However you decide to position your body,
Making sure that you find all the support that you need,
Begin to close down your eyes and go inward.
Starting to transition into stillness and sink down into deep rest.
Allowing your feet,
Legs and hips to be soft and heavy.
Your hands,
Arms and shoulders sinking and dropping down.
Noticing where your body is making contact with the surface beneath you now.
And without judgment,
Just start to notice how your body feels at this moment in time.
Paying attention to any and all sensations in your entire body.
Noticing sensations of tightness or pain,
Lightness or tingling,
Discomfort or tension.
Taking a deep breath in,
Letting your lungs completely fill with air.
And then release the breath out.
Again,
A big inhale in.
And a big exhale letting go of whatever needs to be released.
And then one last big inhale in.
And then exhale releasing any lingering stress,
Tension,
Anything that is no longer serving you.
Coming back to your natural rhythm of breath.
Aware of each inhale and each exhale.
The belly,
Chest,
Rib cage all rising and falling with each breath.
Breathing in an effortless way.
Each breath ushering in a deep sense of relaxation and peace.
And now I invite you to start to imagine,
Sense or feel that you're breathing in a healing white light into your body.
Again breathing it in through the crown of your head and then letting it flow throughout your whole body to the very tips of your toes.
This healing white light bringing in a sense of warmth,
Light and deep healing.
Light filling up the front of your body and the back of your body.
The whole body filled up and surrounded by this white healing light.
And focusing on breathing the light now just into the toes of the right foot.
All the toes on the right foot infused with this white healing light.
And then over to the left toes.
Imagining the white light trickling into and filling up all the toes on the left foot.
Awareness moving now to the right leg.
Feeling the healing white light up and down the right leg.
Leg feeling soft and heavy as it fills with light.
Moving your awareness over to the opposite leg.
Feeling and imagining light moving up and down the entire left leg.
And as this light flows let go of any tension or tightness.
Gently letting it release and melt away.
Bringing your attention now to your pelvis,
Low back and both hips.
Imagining breathing this soothing white light through this entire area.
Breathing and bringing in a deep sense of relaxation and peace as your hips sink down and soften even more.
Bringing all your attention to your low belly.
Bringing your attention to deepen your inhalations.
Breathing in and out of your low belly as you imagine the white light melting away any heaviness or tension residing in your low belly.
Bringing your attention up to your right shoulder.
Breathing in the soothing white light and allowing it to fill the whole right shoulder.
Releasing any constriction as it continues to flow down the right arm,
Past the right elbow,
Into the right hand and into the tips of all the fingers on your right hand.
Noticing any areas of stagnation,
Any areas of rigidity residing in your right shoulder,
Arm,
Hand or fingers.
Moving over to the left shoulder.
Feeling the white light flowing first through the left shoulder,
Down through the left arm,
Past the left elbow,
Then flowing into the left hand and the tips of all the fingers on the left hand.
As this light flows,
Allow it to effortlessly release any areas of overuse or strain residing in your left shoulder,
Arm,
Hand or fingers.
Bringing the white light now into the upper back,
The mid back,
The lower back and then the entire spine all at once.
The entire spine filled with light.
And then the entire nervous system.
The entire nervous system bathed in this peaceful healing light.
Notice moving back to the crown of your head.
Imagine the entire head slowly filling with warm,
Bright light,
Starting with your scalp,
Both hemispheres of your brain.
Allowing the entire brain to let go,
To release and soften.
Opening the thinking mind and allowing your entire brain to let go and release down into rest.
The white light flowing through the center of your forehead now,
Into both temples,
Both eyes and eye sockets.
Eyes sinking back and down.
Flowing through both ears and ear canals.
Down through the nose,
Through the entire mouth.
Filling the entire mouth with white light,
Releasing any tension in the teeth,
The tongue or the gums.
The entire head now filled with warm healing light.
Any remaining stress or tension releasing with each exhale.
Your entire body now filled at once with this healing white light.
Feeling tranquil,
At ease,
Filled with peace.
I invite you now to imagine that you can move this light into the space surrounding your body.
Extending it out and feeling the sensation of your body radiating outward.
Feeling energy flowing out in all directions.
Flowing out to your loved ones,
To your community,
Flowing out to wherever it's needed in the world.
Noticing the visualization of light now.
Dropping back into your body and becoming present.
Just noticing your body deeply resting.
Relaxing and allowing your body to repair,
To heal in a natural and effortless way.
The whole body resting in peace and stillness.
Noticing the benefits of your practice infusing all the cells of your body simultaneously.
Staying here in this peaceful state for as long as is needed.
Or you can slowly and gently start to come out of the practice by bringing in some gentle movements.
Maybe wiggling your fingers and toes.
Stretching your body out long.
Moving your jaw from side to side.
Starting to open your eyes.
Opening your eyes and coming back to the outside world.
Knowing that this practice is always here for you anytime you need to experience deep rest and healing.
Thank you so much for practicing with me.
Have a wonderful rest of your day.
