body scan mp

The speaker guides the listener to relax and release tension in different parts of the body, starting from the toes and moving upwards. The listener is encouraged to focus on their breath and let go of any remaining tension. The goal is to achieve a state of deep relaxation and calmness. The speaker emphasizes that there is nothing to do or think about, only to relax and let go. Now that you are resting on the bed, just take three deep breaths. Breathe in the calmness through your nostrils, and breathe out tension through your mouth. In and out. Now it doesn't matter if you listen to every word I say, or if you drift away into the world of your imagination, but with each breath I want you just to release a little more tension. I would like you to focus on the tips of your toes. You could curl your toes and then relax them. If you notice any tension in your toes, release it now. Then scan your ankles and your calf muscles. If there is any tension, release it. That's right, feeling any strains, pressures, or stresses melting away, allow that relaxation to spread to the thighs. Once again, notice any tension and release it. Release it with each breath. With each breath. That's right. Now move up to the hips and waist, calmly relaxing all the muscles there. Your body is starting to feel very relaxed now, very sleepy and lazy. You could move if you wanted to but you feel so comfortable that you don't want to move. Now scan all the muscles around your stomach and release any tension. Now your chest, your arms, your hands and neck. A lot of times we hold tension in the neck, so if you feel any tension there, just release it. It feels so good to relax. Let your head sink deep into the cushion and relax all the muscles in your face. Relax your jaws, loosen the jaws. Create a little space between the teeth. Relax the muscles around your mouth. Let your tongue rest at the bottom of your mouth. Let your tongue rest at the bottom of your mouth. As you focus on the tiny muscles around your eyes. Tiny little muscles. Just relax them all and let your eyelids become heavy and dreamy. And just to be sure, once more, scan your whole body up and down. Is there any remaining tension? Is there anything you missed? If there is, let it go now. Let it go. Let your body go and feel beautiful calmness right now. There is nothing to do. Nothing whatsoever. Nothing to think about. Nothing to consider. Nothing to do but relax and let go.