And so we begin our mindful body scan practice by assuming a position of comfort in your chair or lying down,
Whichever feels right for you right now.
And we begin by taking a deep breath in and placing our feet flat on the floor.
Really feel your feet in contact with the ground underneath you.
Feel the chair you're sitting on or the surface you're lying on.
And become aware of how you really feel in this moment now.
Now bring your focus in from the room to a place within you and internally say to yourself that this is a time for stillness,
For calm,
For peace.
And just take a few more settling breaths like this for a moment.
So I'd like you now to place your focus on your toes and you might like to scrunch them up and then release them.
Letting your toes just relax,
All the muscles in them,
Allowing them to slowly switch off.
Visualizing each toe switching off,
Warm and sleepy and relaxed.
Now move your focus to your ankles and your calf muscles and your knees and just tense the muscles in these areas.
Go ahead and tense up all the fibers in your lower legs and then release.
Switching off all the muscles,
All the tendons,
All the cells in your ankles and calves and knees,
Leaving them soft and loose,
Relaxed,
Switched off.
Now float your attention up towards your thigh muscles.
Really focus on these big powerful muscles that connect you to your lower body and you can tense these muscles and feel the power in them before releasing,
Relaxing and switching off these muscles.
One by one by one,
All the tiny muscles that make up these powerful parts of your legs switching off,
Allowing you to relax your body,
Relax your mind.
And remember,
Any thoughts you may have that gently come along,
Just acknowledge them,
Release them and return to your breath.
And maybe you would like to just have them float up and away from you in an air bubble or allow them to dissolve,
Whatever feels right.
They just are.
No need to become involved in them or chastise yourself for having them.
This is all part of the practice,
Acknowledge,
Release,
Return to the breath.
Now just become aware of your pelvic area,
Your lower abs,
Your hips and consciously tense this area.
Feel the cells,
The muscles,
The organs in this area and just internally say to yourself and this area,
Relax now.
Switch off all the parts in this area of your body.
Give it permission to become dormant,
To rest,
To become still.
Now you may like to begin to notice any tension you may have in your back,
Your chest,
Your upper torso.
Breathe deeply in and as you breathe out,
Slowly relax and release any tension you may have in your back,
Your chest and your torso.
Notice that tension leaving your body,
Leaving you with an innate sense of calm and peace.
Now guide your attention down to your arms,
To your hands and onto each and every finger.
Feel the life force flowing through this area of your body and scrunch your fingers,
Tense your hands and arms and then just let go.
Feel a warm wave of relaxation just flow through this area.
Notice each finger switching off,
Hands loose and relaxed,
Arms soft and peaceful.
And at some point you may feel a slight tingling in the fingertips or warmth in the palms of your hands.
And if you do that's fine,
That's just a sign of tension leaving your body and mind.
Your mind and body are aligning in a state of calm and clarity and awareness.
Now move your internal focus to your shoulders,
Lift them up and then release completely,
Feeling wonderful,
Feeling calm.
Now it's time to relax your neck and jaw muscles.
Take a deep breath in and as you breathe out let go of any tension you're holding in your neck and jaw.
Just release,
Switch off,
Become soft.
Now allow your focus to move over your face,
Up to your mouth,
Your cheeks,
Your eyes,
Your forehead and just allow each feature to become soft and relaxed,
Calm and peaceful.
Now finally move your focus to the top of your head and I'd like you to imagine an opening which is allowing a warm healing white ray of relaxation to enter the crown of your head and move all the way down your body,
Spreading out into all the cells and organs,
The muscles,
The fibers,
Removing any remaining tension and bathing you in a beautiful white healing light as you feel its warmth course up and down your body.
Wonderful.
Now gently refocus on the in and out of your breath and we will enjoy this feeling of relaxation and calm for a few moments longer.
Relaxation,
Healing methods on the gone human body,
Onlink wave and analog Silence,
End to Res attentive and Clear Your Mind,
Enjoy the adjustments you have made.
Enjoy you movement,
Relax your body and mental health.
I'm not sure why I'm doing this.
But I'm sure I'll get to see it.
I'm sure I'll get to see it.
I'm sure I'll get to see it.
I'm sure I'll get to see it.
I'm sure I'll get to see it.
I'm sure I'll get to see it.
I'm sure I'll get to see it.
I'm sure I'll get to see it.
Now I'd like you to slowly bring your attention back to the room.
Back to the chair or bed or area you're sitting or lying.
Back to the chair or bed or area you're sitting or lying.
Just notice the sounds around you.
The feelings in your body.
The temperature in the air.
Your nose filling your lungs.
And release.
And when you're ready in your own time gently open your eyes and allow yourself to continue this feeling of inner peace.
The ability to take this with you anywhere,
Anytime.
Anytime.
.
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