This is a practice that I do sometimes at the end of my yoga practice or when I am feeling agitated or sad. Sometimes I do it on the bed with a pillow under my knees and sometimes I do it on the floor with my knees up on a chair.
I always use soothing music. The music I’ve been using for awhile for this and for legs-up-the-wall is:
I like to use the same music each time because it begins to bring me a sense of peace immediately from memory. Kind of like always sitting in a particular chair to pray and how just sitting in the chair brings a sense of presence. Also, the music feels a little sad, which helps me to release my sadness as the practice progresses. I lower the lights, maybe light a scented candle, and set this time aside as a sacred space for my healing. It may be a short, 15 minute restorative practice. Or it may be closer to an hour as I take the time to get in touch with my body and anything that may be clouding my heart.
When I lie down, I put my arms out to the side to really feel like my heart is vulnerable and open. I close my eyes and settle in. This is a time just for me. I take my time, no rush, no place to go, nothing to do but just this. I breathe for a few moments, slow deep in-breath, slow steady out-breath. Then I spend a few moments using my breath to connect with my body. I do this by breathing into different areas separately. First I breath into my abdomen, feeling it rise and fall. Just a couple breaths. Then my chest, rising and falling. I tilt my head slightly and see if I can feel my throat fill with air. Then I see if I can feel the breath in my back-body. That is tougher. I imagine the spine, with the little tail at the end. On the out-breath, I imagine it curling slightly in, on the in-breath straightening back out. Then I see if I can feel my whole spine/back-body filling and emptying with the breath.
The reason I spend a few moments doing this breathing practice is because it can be hard to get out of my head and into my body. This seems to help me. I return to a natural breath.
I start at my feet and work my way up, feeling each part of my body, releasing tension. I spend a moment or two on my feet, coming with a sense of curiosity. What do my feet feel like right now? Do they ache or are they sore? I mentally thank them for carrying me around all these years. I send love to my feet. And on to my calves and thighs. I spend a moment feeling my whole legs. Then I move on to my pelvis, my spine – bottom to top, my belly, my lungs and heart space. I usually spend an extra moment or two on my shoulders then down my arms. Then my hands. I rest for a moment. How does my body feel? Are my hands tingling or throbbing? Is there pain anywhere? I send love to my body. I travel up my neck to my scalp, then to my face. I try to relax my forehead and let my eyes sink back. I relax my jaw and my tongue.
Often, I have to return to what I am doing when I get distracted and my thoughts take off. Or I have to return to relax an area that is holding tension or contracting. That’s okay, no problem. I just come back and continue. I am taking care of myself.
When I am finished with the body scan, I just rest for a few moments. I check how I am feeling. Do I feel safe? Am I sad? Is there any tightness in my throat or heart? If I find sadness, I let it be. I welcome it and comfort myself. I ask the sadness, what do you most want me to know? Sometimes it is just that the sadness wants to be acknowledged. Sometimes it wants me to know where it is coming from. I let it be. I rest in my body.
I close my time with touch. I hold myself in a hug or put my hands on my heart or on my cheeks. I speak tenderly to myself. Often I pray a metta at this time. May I feel safe. May I be contented. May my body provide me with strength. May my life unfold smoothly, with ease. May my heart be open. May I rest in my own strength. Whatever comes to my mind.
Then I roll over on my right side, rest there for just a moment, and get up.
This is a practice that is surprisingly difficult to do at first. We live so much in our heads that spending time noticing the body is challenging. But, with time, it becomes very restful and joyful.
If you decide to try a practice like this, I hope it is as healing and restorative for you as it has been for me.