Hello,
I'm Amy Ruthie,
And this is a short body scan that can help you relax and recharge your body and mind.
The body scan we'll practice today,
We'll start with the right hand thumb.
Please make sure that you are really comfortable.
Preferably lying down,
But if you need to sit up,
That's okay.
But make sure that your whole body is fully supported.
Including your head and your neck.
Gently close your eyes.
Before we begin the body scan,
We'll practice a few rounds of a breathing technique that can help calm your nervous system.
In a moment,
You'll breathe in through your nose,
Then pause close to the top of the inhale.
Breathe in a bit more,
Then breathe out through your mouth.
So inhale through your nose.
Pause.
Inhale more.
Exhale,
Sigh through your mouth.
Inhale.
Pause.
Inhale a bit more.
Exhale,
Sigh.
Practice that three more times at your own pace.
Now we'll start the body scan.
Keep your body still and relaxed.
As I name each body part.
Sense and feel it,
Or you can imagine a soft light gently glowing at each of the body parts.
Starting with your right hand.
Bring your full attention to your right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder,
Underarm right side of the chest.
Waves thigh.
Knee,
Lower leg.
Ankle Heal.
Soul of the foot.
Top of the foot.
Right,
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All five toes.
The whole right leg.
The whole right side of the body.
The whole right side of the body.
Now over to the left hand.
Bring your awareness to your left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder underarm,
Left side of the chest.
Waste.
Thigh.
Knee,
Lower leg.
Ankle,
Heal.
Soul of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All five toes.
The whole left leg.
The whole left side of the body.
The whole left side of the body.
The whole left side of the body.
And the whole right side of the body at the same time.
Now sense the back of the body.
Back of the right heel.
Back of the left heel.
Right calf,
Left calf,
Right hamstring,
Left hamstring,
Right glute.
Left glute.
Back of the pelvis.
Lower back.
Middle back.
Upper back.
Back of the neck.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the head.
Top of the head.
Forehead,
Right temple.
Left temple,
Right ear,
Left ear,
Right eyebrow.
Left eyebrow,
Center of the eyebrows.
Right eye.
Left eye.
Right nostril,
Left nostril.
Right?
Cheat?
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chen JAW right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel Lower abdomen.
The whole right leg.
The whole left leg.
The whole right arm.
The whole left arm.
The torso.
The head and face.
The whole body.
Front and back.
Right and left.
The whole body.
Sense the whole body.
Now,
Simply watch your body breathing.
At its own natural rate.
And if you'd like,
You can bring your focus to a specific body part where you notice your breath the most.
And simply watch that part of your body move as you gently breathe in and out.
For several rounds of breath.
And I'll guide you back in a little bit.
Start to deepen your breath.
Breathe in deeply through your nose.
Breathe out slowly through your nose.
Notice the surface underneath you.
Imagine the space that's around you.
Tune in to the sounds in your current environment.
Notice how your body feels after the body scan.
Notice how your mind feels.
When you're ready.
You can gently open your eyes.
I'm Amy Ruthy,
And thank you for meditating with me today.
Please feel free to return to this body scan.
Anytime you need a short reset in your day.
Namaste.
