Sit or lie down in a comfortable and supported way with the spine in neutral alignment.
Soften the gaze or close the eyes.
Breathe in and out of the nose using your belly breath or your full long deep breath.
Inhale into your breath.
As I sage body part,
Feel the area relax.
Start with your attention at the soles of the feet,
The toes,
The feet,
Ankles,
Shins,
Calves,
Knees,
Front of the thighs,
Back of the thighs,
Hips,
A whole pelvis,
A low back,
Abdomen,
The front of the rib cage,
The back of the rib cage,
The upper back,
Chest,
Shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Palms of the hands,
The fingers.
Soften again the shoulders even more,
The neck,
The face,
The whole head.
Now feel your whole body all at once and feel it relax.
Feel it relax even more.
And now scan your body once more on your own from the soles of the feet to the top of the head.
And notice if there's any other areas that you could breathe into to use the breath to help further soften and relax the body.
Keep scanning,
Making your way up to the head,
Breathing into the areas that need a little more softening.
Any exhale helps those areas to relax,
To let go of tension.
Few more breaths here.
From here,
If it's safe to do so and if you wish,
You can drift off to sleep.
Otherwise if you're ready,
Just begin with gentle movements and take your time to get back up.
