Hello,
I'm Amy Ruthie.
And this is a body scan meditation that can help you feel more grounded.
More peaceful and relaxed.
The body scan included in this recording is a traditional 61-point body scan that starts at the mind's eye center.
If you practice body scans often,
It might feel like you're skipping body parts with this scan,
But try to go with the flow of it if you can.
Please ensure that your body is fully supported and comfortable.
Before we begin.
Gently close your eyes.
Inhale and exhale through your nose.
And bring your attention to the feeling of the air as it moves in and out of your nostrils.
Gentle flow of air in and out of your nose as you breathe for several breaths.
Now flow all of your awareness to the center of your forehead.
Your mind's eye.
Flow your awareness to the base of your throat.
Right shoulder.
Right elbow.
Rest.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Back to the wrist.
Elbow shoulder,
Base of the throat.
Left shoulder.
Left elbow.
Rest.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Back to the wrist.
Elbow shoulder.
.
.
Center of the throat.
Center of the chest.
Right side of the chest.
Center of the chest.
Left side of the chest.
Center of the chest.
Navel pubic bone.
Right hip.
Right knee.
Ankle.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Back to the ankle.
KNEE pubic bone.
Left hip.
Left knee.
Ankle Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Back to the ankle.
KNEE pubic bone.
Navel heart center.
Space of the throat.
Center of the forehead.
Mind's eye center.
Now,
Awareness in the whole body.
Awareness flowing to every part of your body.
Allow your body to relax into its own natural rhythm of breath.
The way that your body breathes when you're not thinking about it.
And as your breath settles flow your awareness to your lungs.
Gently expanding as you breathe in.
And gently falling as you breathe out.
Keep watching your torso.
Rising and falling for a little while.
As you relax into the stillness and silence.
And I'll guide you back in a little bit.
Now take a long inhale through your nose.
And exhale,
Sigh it out through your mouth.
Two more times,
Inhale through your nose.
Exhale,
Sigh it out.
Inhale.
Exhale,
Sigh.
Visualize the space that you're in.
Notice any light or colors coming through your closed eyelids.
Only when you're ready.
Flutter your eyes back open.
I'm Amy Ruthy,
And thank you for meditating with me today.
Please return to this body scan meditation anytime you're needing to feel more grounded,
More peaceful,
And relaxed.
Namaste.
