Hello,
I'm Amy Ruthie.
And this is a body scan meditation.
That can help soothe your nervous system.
And relax your body and mind.
The body scan that I'll guide you through today will start with the mouth.
So settle in to the space that you're in.
And please make sure that every part of your body is fully supported.
Especially your head and your neck.
Fully surrender to the support beneath you.
If it feels okay,
Softly close your eyes.
And breathe in and out of your nose.
And tune in to the feeling of your breath moving in and out of your body for a few rounds of breath.
Now inhale through your nose.
Exhale with a gentle sigh.
Inhale through your nose.
Exhale,
Sigh.
Complete three more rounds of sighs at your own rhythm.
Now the body scan.
I'll name different parts of the body in a sequence.
And all you have to do is bring your full awareness to each of the body parts.
Or you can imagine a soft light at each point along the way.
Your body remains still.
And your mind remains awake and aware.
If you get lost along the way.
Kindly and gently bring your attention back to the sound of my voice.
Starting with your mouth.
Bring your awareness to the roof of your mouth.
Back of your mouth.
Tip of your tongue.
Base of your tongue.
Inside the right cheek.
Inside the left cheek.
Upper gums and teeth.
Lower gums and teeth.
The space between your upper and lower teeth.
Upper lip.
Lower lip.
Both lips together.
Tip of your nose.
Inside the right nostril.
Inside the left nostril.
Right cheek.
Left cheek.
The right eye and eyelid.
Right temple.
.
.
Eyebrow the space between your eyebrows.
The left eye and eyelid.
Left temple.
Eyebrow sensation of both of the eyes.
The right ear lobe.
Right ear canal,
Middle ear,
Deep inside the inner ear.
The left earlobe.
Left ear canal.
Middle ear,
Deep inside the inner ear.
Forehead,
Top of the head.
Back of the head.
The scalp and hair.
The whole face and head,
Along with the neck and throat.
The base of your neck.
Right collarbone,
Right upper arm.
Elbow Lower arm.
Wrist.
Center of the right palm.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Back to the base of your neck.
Left collarbone.
Left upper arm.
Elbow Lower arm.
Rest.
Center of the left palm.
Left thumb.
Second finger.
Third finger.
Fourth finger.
5th finger.
Back to the base of your neck.
Front of the chest.
Front of the ribs.
Navel Lower belly.
Center of the pelvis.
Right hip,
Right upper leg.
Knee,
Lower leg.
Of the foot.
Soul of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Back to the center of the pelvis.
Left hip.
Left upper leg.
Knee,
Lower leg.
Top of the foot.
Sole of the foot.
Left,
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole left leg.
The whole left arm.
The whole right leg.
The whole right arm.
The torso,
Head and neck.
The whole body.
Sense and feel your whole body.
Now allow your body to breathe at your own unique rhythm.
Your natural rate of breath.
And simply observe your body breathing naturally.
For a little while and I'll guide you back.
Now it's time to come back to the present moment.
Begin to deepen your breath.
In and out through your nose.
Lengthen your inhale.
Lengthen your exhale.
Keep your eyes closed and begin to tune in to your current environment.
Notice the sounds around you.
Imagine the space around you.
Notice where the surface beneath you is supporting your body.
When you're ready.
Gently open your eyes.
I'm Amy Ruthie.
And thank you for letting me guide you on this body scan meditation today.
Please return to this meditation any time of day when you are needing a quick recharge.
Namaste.
