Body scans are a wonderful way to relax the body. If you haven’t tried a body scan before I hope you will consider this short example or another elsewhere. There are lots of options online and through mindfulness and meditation apps.
Remember to be kind and meet your body wherever it is today. If you have areas that are tight, be gentle and accepting of what’s currently present. Release and relax as much as you can. If breathing into various locations in the body is a new idea and seems a little strange, you may find it brings focus to that area and creates a deeper release. View it as play.
A script for body scan and ease:
I notice my toes and the balls of my feet. I breathe into them. With my exhalation the toes and the balls of my feet melt away.
I notice the arches of my feet. I breathe into to them. With my exhalation the arches melt away.
I notice the heels of my feet. I breathe into them. With my exhalation my heels soften and melt away.
I notice my ankles. I breathe into them. As I exhale my ankles become soft and melt away.
continue the pattern through the calves, knees, thighs, hips and pelvis, abdominal area, lower back, chest, upper back, shoulders, elbows, wrists, palms, fingers, neck, jaw, mouth, ears, nose, eyes, forehead, back of the head, top of the head, and altogether whole body.
Guided with Hearts Awakening by Parijat
Presence and Positivity 