This practice is best done lying on the floor or you can lie on another surface if you prefer.
In a moment we're going to start a body scan which can be a great way to practice mindfulness and a wonderful relaxation tool.
Before we start take a moment to make sure you have your body fully supported in a very comfortable position,
Lying on your back or your side if lying on your back is not comfortable for you,
So that you don't have to hold your body anywhere at all.
You may want a pillow under your knees and a pillow under your head and perhaps a blanket to keep you warm.
If you feel comfortable to gently close your eyes or just let them rest straight ahead with a soft focus.
We are going to take a mental trip around the body picturing and feeling into each body part.
As we do so try to stay gently alert and focused.
As much as possible try not to judge your experience intentionally bring an attitude of acceptance to whatever feelings sensations and thoughts arise and if they are unpleasant simply notice this too.
Now bring attention to any sounds you can hear in the distance and bringing your attention inward notice any sounds closer to you.
And finally see if you can hear your breathing.
Notice your belly rising and falling as you breathe in and out.
And with the next exhalation soften your shoulders.
And the next soften your hands.
Soften your face and eyes.
S soften your whole body.
Notice the relaxing quality that settles over your whole body as you breathe out as a very real visceral experience.
And when your mind wanders simply notice it and bring your attention back to where the meditation is in that moment.
Now bring your attention to your toes.
And feel the tops of your toes the bottoms of your toes where your toes are touching each other.
Now notice the tops of your feet the air or fabric on your skin and the soles of your feet.
The balls arches and heels.
Feel the weight of your feet where they are touching the floor or surface beneath them.
Picture both feet and pay attention to how they feel on the inside resting totally supported sinking down into the floor.
And then move your attention to your ankles feeling into both ankles the skin and the inside of your ankles.
Picture them in your mind releasing down softening into the floor.
Gradually move up each leg to the shins and the calves feeling into your lower legs resting melting down into the floor.
Picture and feel into your kneecaps the space behind your knees the inside of your knees your knees are releasing down heavy into the floor.
Feel into your thigh muscles now and behind your thighs such big strong muscles compared to the rest of our body now soft melting down into the floor.
Picture and feel into both legs heavy and soft sinking down into the floor.
Become aware now of the weight of your pelvis pressing down.
Picture and pay attention to your hips your groin your buttocks the whole pelvis resting heavy down into the floor.
Now pay attention to your lower back picturing each vertebra moving along the spine to the middle of your back and your upper back.
Notice where the weight of your back is pressing into the floor.
Pay attention to your shoulder blades the muscles of the whole back are melting pulled by gravity down into the floor.
Now picture and feel your lower belly notice it rise as you breathe in and fall as you breathe out becoming totally soft.
Simply breathe now into the middle of your belly and let it soften as you breathe out and breathe into your upper belly letting it soften as you breathe out.
Seeing any sensations the feeling of your clothes with the movement of the breath.
Your belly is completely soft releasing down towards the floor and then bring awareness to your whole chest expanding and releasing as you breathe in and breathe out and then feel into the whole of the front of your body and into the whole of your torso surrendering to gravity heavy down into the floor.
And picture and feel into the tops of your shoulders now your upper arms elbows and forearms.
Feeling the clothing on your skin the pressure of your heavy arms resting down.
Feeling into your wrists the backs of your hands and the palms of your hands your fingers and thumbs your hands are heavy and totally relaxed.
Let any sensations you feel in your hands capture your full attention.
There may be none or there may be a subtle vibration.
Now bring awareness to the feeling in both arms and hands heavy and fully supported resting thinking down towards the floor and then bring your awareness up to the throat noticing how it feels bringing awareness now to the back of your neck the back of your head the top of your head and temples totally relaxed.
Picturing your head and then feeling into and picturing your forehead eyebrows and eyes your cheeks nose lips and chin your whole face is completely relaxed melting down towards the floor your jaw teeth and tongue are heavy and your whole head is heavy resting fully supported down towards the floor your whole body is completely soft and floppy and heavy.
Feeling your whole body now noticing any sensations just simply being.
Letting any thoughts float on by returning to the sensation of the body in space.
Nice and.
Now,
Gently bring your awareness back to the sound of your breath.
And the sounds around you.
And the sounds in the distance.
Take your time.
And when you're ready,
Gently wriggle your fingers and toes.
If you're on your back,
Roll onto your side.
You may feel like having a stretch or simply move your body in any way that feels right for you.
When you're ready,
You can gently open your eyes.
And I hope you enjoy the rest of your day or night.
