Relaxing Body Scan

To begin, find a quiet,comfortablespacewhereyou will not be disturbed. Perhapslayingon your bed or on a mat on the floor. Lie on your back, with your legsslightlyapart andfallingstraight out in front. If you'd like alittleextra support, youcouldgently bend thekneesandplaceapilloworbolsterunderneath them. Let the arms come away from the body with thepalmsfacing up or down,dependingon whatfeelsbest for you. Softlyclosethe eyes orlowerthe eyelids, as webeginto shut out theexternalworld. There isnothingyou need to dorightnow. There isnowhereelse you need to be. Take a long, full, deep,breathinthroughthe nose andexhalesigh,releasethrough the mouth. Nowgentlyclose the lips, so that you'rebreathingonlythroughthe nostrils. If you can makeyourselfeven 2% more comfortable, do that now, and then, come to stillness. I'd like you tobringall of yourmentalattention, to your feet. Relax your feet. Relax the soles, the heels, the toes.Relaxthe tops of the feet. Your feet are relaxed, your feet arecompletelyrelaxed. Relax your ankles, your calves, your shins, your knees, your thighs. Relax your ankles, calves, shins, knees, thighs. You legs are relaxed, your legs arecompletelyrelaxed. Relax your hips, your pelvis, your buttocks. Relax your hips, pelvis, buttocks, Your hips, your pelvis, yourbuttocksarecompletelyrelaxed. Relax your abdomen, your ribs, your chest, your collarbones Relax your abdomen, ribs, chest, and collarbones Your abdomen, ribs, chest, andcollarbonesarecompletelyrelaxed Relax yourlowerback, yourmiddleback, yourupperback, and yourshoulderblades. Relax yourlowerback,middleback,upperback, andshoulderblades. Yourlowerback,middleback,upperback, andshoulderblades are relaxed Your back iscompletelyrelaxed Relax your shoulders, yourupperarms, your elbows, your forearms, your wrists, thebacksof your hands, thepalmsof your hands, your fingers. Relax your shoulders,upperarms, elbows, forearms, wrists, the hands, your fingers. Your arms,handsandfingersare relaxed, Your arms,handsandfingersarecompletelyrelaxed Relax your neck. Relax your jaw Relax theinsideof your mouth, your cheeks, yourtongueall the way to the back of the throat Relax your lips, your cheekbones, Relax the skinaroundyour eyes and let the eyesgentlyfall back into thesocketsRelaxbetweenthe eyebrows, Relax the forehead, Thecrownof the head The back of the head And the ears Head and face arerelaxedHead and face arecompletelyrelaxed Nowbeginto turn theattentioninward Relax the mind Relax the mind, Mind and body are relaxed Mind and body andcompletelyrelaxed Staying here, in peace, in stillness, for a few minutes