Relaxing Body Scan Video (MV)

To begin, find a quiet, comfortable space where you will not be disturbed.

Perhaps laying on your bed or on a mat on the floor.

Lie on your back, with your legs slightly apart and falling straight out in front.

If you'd like a little extra support, you could gently bend the knees and place a pillow or bolster underneath them.

Let the arms come away from the body with the palms facing up or down, depending on what feels best for you.

Softly close the eyes or lower the eyelids, as we begin to shut out the external world.

There is nothing you need to do right now.

There is nowhere else you need to be.

Take a long, full, deep, breath in through the nose and exhale sigh, release through the mouth. Now gently close the lips, so that you're breathing only through the nostrils.

If you can make yourself even 2% more comfortable, do that now, and then, come to stillness.

I'd like you to bring all of your mental attention, to your feet.

Relax your feet.

Relax the soles, the heels, the toes. Relax the tops of the feet.

Your feet are relaxed, your feet are completely relaxed.

Relax your ankles, your calves, your shins, your knees, your thighs.

Relax your ankles, calves, shins, knees, thighs.

You legs are relaxed, your legs are completely relaxed.

Relax your hips, your pelvis, your buttocks.

Relax your hips, pelvis, buttocks,

Your hips, your pelvis, your buttocks are completely relaxed.

Relax your abdomen, your ribs, your chest, your collarbones
Relax your abdomen, ribs, chest, and collarbones

Your abdomen, ribs, chest, and collarbones are completely relaxed

Relax your lower back, your middle back, your upper back, and your shoulder blades.

Relax your lower back, middle back, upper back, and shoulder blades.

Your lower back, middle back, upper back, and shoulder blades are relaxed

Your back is completely relaxed

Relax your shoulders, your upper arms, your elbows, your forearms, your wrists, the backs of your hands, the palms of your hands, your fingers.

Relax your shoulders, upper arms, elbows, forearms, wrists, the hands, your fingers.

Your arms, hands and fingers are relaxed,

Your arms, hands and fingers are completely relaxed

Relax your neck.

Relax your jaw

Relax the inside of your mouth, your cheeks, your tongue all the way to the back of the throat

Relax your lips, your cheekbones,

Relax the skin around your eyes and let the eyes gently fall back into the sockets

Relax between the eyebrows,

Relax the forehead,

The crown of the head

The back of the head

And the ears

Head and face are relaxed

Head and face are completely relaxed

Now begin to turn the attention inward

Relax the mind

Relax the mind,

Mind and body are relaxed

Mind and body and completely relaxed

Staying here, in peace, in stillness, for a few minutes