This practice is a deep relaxation body scan.
We often train and overwork our bodies without remembering to thank it and send love to it.
So in this practice we will be cultivating gratitude to our body while being mindful.
Begin by taking a comfortable position,
Lying down or sitting up right,
Settling in to the awareness of the body.
Lower your gaze or close your eyes,
Whatever you feel comfortable with.
Allow your body to relax.
Be aware of the surface beneath you and of the contact of your body with the surface.
Become aware of your breathing in and out,
In and out.
Be aware of your abdomen rising and falling as you breathe in and out.
Breathing in,
Bring your awareness to your eyes.
Breathing out,
Allow your eyes to relax.
Let go of the tension in all the tiny muscles around your eyes.
Our eyes allow us to see a paradise of shapes and colors.
Allow your eyes to rest.
You may say to yourself,
Breathing in I'm aware of my eyes.
Breathing out,
I smile to my eyes.
Breathing in,
Now bring your awareness to your mouth.
Breathing out,
Allow your mouth to relax.
Release the tension around your mouth.
Your lips are the petals of a flower.
Let a gentle smile bloom on your lips.
Smiling releases the tension in the dozens of muscles in your face.
Breathing in,
Bring your awareness now to your shoulders.
Allow them to sink into the floor while you breathe out.
You carry so much on your shoulders.
You may say to yourself,
Breathing in I'm aware of my shoulders.
Breathing out,
I smile to my shoulders.
Breathing in,
Become aware of your arms.
Let them sink into the floor.
Feel your upper arms,
Elbows,
Wrists,
Hands,
Fingers.
Give your arms and hands some love and thank them for all that they have done for you.
You may become distracted by some pain or discomfort in your body.
Maybe a twitching or itching sensation that draws your attention away from your breath.
Watch those sensations by simply observing,
Not attaching to them and not pushing them away.
Breathing in,
Bring your awareness to your heart.
Breathing out,
Allow your heart to relax.
Embrace your heart with mindfulness and tenderness,
Reconciling and taking care of your beautiful strong heart.
Breathing in,
Now bring your awareness to your legs.
Release all the tension in your legs,
Your thighs,
Your knees,
Calves,
Tiny muscles in your toes.
Thank your legs and your feet and your toes for allowing you to walk each and every single day.
For putting up with all those grueling workouts,
Long walks,
Painful stretches,
Send your love and care to your legs.
Breathing in and breathing out.
Your whole body feels light like duckweed floating on the water.
Breathing in,
You have nowhere to go,
Nothing to do.
You are as free as the cloud floating in the sky.
Send your love and care to every single cell in your body.
You may now gently open your eyes or raise your gaze in your own time.
