Spirituality

Stress & Anxiety

Relaxation Meditation

Stress

Yoga

Visualization

English

This Somatic embodiment scan is for relaxation, integration and meditation. A soothing, deep immersion into the space of the body and movement towards greater healing and well being. Best to be done in a reclining position. Enjoy

Tracking Health & Relaxation 

 Coming to a resting position, making yourself really comfortable, possibly making any micro adjustments for deep relaxation and meditation. Taking your time and slowing down. Orienting to the sounds outside the room and the sounds inside the room. Orienting to sound. As you rest on the ground, feeling all the parts of the body that rest into the surface beneath you, that are heavy with gravity down towards the earth. And all the parts of the body that are raising up, where there's a little more space. Feeling, sensing the undulation of the body's natural contours as it rests into the ground beneath. Softening. Noticing the general feeling tone of the body as it is right now. In this practice, there will be pauses, allowing spaciousness and deeper integration. A moving towards deep rest, deep relaxation and integration. Starting to scan from the space inside the body. Left side of body, whole left side of the body, streaming down from the head all the way to the left foot. Left side of body, right side of body, whole right side, streaming down from the head all the way down to the right foot. Right side of body, left side, right side, left side, right side. Lower half of the body from the waist down, including the feet. Upper half from the waist up, including the arms and the head. Whole body laying on the ground. The whole form and shape of the body. Feeling from the inside, tracking, sensing, noticing the general feeling tone as it is now. Coming down to the heels, the heels anchored on the ground. Noticing the direction of the feet. Is one more turned out than the other? One more upright? Or are they pretty even and symmetrical? Coming up to the shins, the calves, to the knees, the left knee, right knee. Is one more full than the other? Or are they the same? Just noticing. Moving up the thighs to the pelvis. Is one side of the pelvis raised more than the other? Is one lower? As we wrap around to the sacrum, the triangular bone at the base of the spine, how is the weight distributed? Is it more off to one side than the other? Or is there an even weight distribution throughout the sacrum? Just noticing. Softening, resting down into the pelvis, the sacrum softening. As we move up from the lower back, the spine slightly moves away from the surface of the ground and then becomes heavier again onto the ground. Coming to the upper back, the thoracic spine, especially the place behind the heart, the space behind the heart. Softening, releasing micro movements towards the center of the earth, allowing the heart to unwind just a little bit towards the ground, feeling the stability and support of the earth beneath. Coming up to the shoulder blades, the wings of the body. How are your wings, your shoulders resting on the earth? Is one more folded than the other? One more spread? Noticing, witnessing, traveling down into the arms, the upper arms, the lower arms, and the hands. All five fingers on each hand, the soft padding of the fingertips, receiving so much tactile information throughout the day. Coming to the center of the palms. What's the temperature? Healing hands, softening all the joints in the hands. Healing hands of light, hands of love. Coming back up through the wrist joints, the elbow joints, and into the shoulders, traveling up into the cervical spine, the neck, the bridge between the body and the head. Can you feel the space behind the neck naturally arching away from the ground as you come into the head? The cranium, the heaviness and weight of the head as it drops back, releasing the neck. Coming into the brain, the magnificent brain with its quadrillions of functions, running on light. Awareness of unending, continual presence, resting, witnessing, being. Bringing the attention to the eyes. Where do the eyes rest? What is neutral for you right now? As the eyes gaze into the vastness, what do they see? The eyes rest back, down and in, allowing the eyes to move naturally with the eyes closed. Witnessing with curiosity, how do they move? Coming to neutral with the eyes, whatever neutral is for you. As we begin to explore a few eye movements, pause and rest at any time. If the eyes feel overworked or tired, just rest and then come back and continue. Eyes come to neutral, eyes closed, eyes move right, right, neutral. Eyes move right corner, neutral. Eyes move right corner, neutral. Soften through the core of the body, the thoracic spine, the legs. Eyes move left corner, neutral. Left, neutral. Eyes move left corner, neutral. Soften through the limbs, through the belly. Eyes move upper right, lower left corner, upper right corner, lower left, upper right, diagonal, lower left, neutral. Eyes move upper left corner, lower right, upper left corner, lower right, diagonal, upper left corner, lower right, back to neutral. Soften through the entire body. Three slow, smooth circles to the right, clockwise. Big, slow, smooth circles. Sometimes it can be a little jumpy. Looking for that smoothness and slowness. And back to neutral. Eyes move left, counterclockwise. Three slow, big circles, counterclockwise. Noticing if one direction is easier than the other. And when you're finished, back to neutral. Pausing, settling. Notice the effect. Relaxing the skin on the entire face. Allowing any tiny micro movements, twitches, pulses to release, to unwind. Trusting, surrendering the face muscles to deep rest. Bringing the attention to the jaw, allowing the hinge joint of the jaw to be slightly parted. The tongue drops down into the bottom. Resting, starting to open and close the jaw. A gentle opening and closing, about 30%. Exploring the slow movement of the hinge joint, the jaw. Does it feel the same on each side? Or does one side have more tension than the other? Exploring and noticing the trajectory of the jaw. And pause. Breathing. The body is breathing itself. Whole body breathing naturally. Softening through the spine. Deep vibrancy. Deep, vibrant spine. Regeneration throughout the entire body. Illuminating the cells with light. Oxygenation throughout all the cells in the body. Healing. Restoration. Breathing in the life force. Resting down into your home.