Hello,
I'm Amy Ruthie and this is a short 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.
Is a combination of different body scans that I use in my yoga nidra recordings.
The flow of it works well for my body and brain,
But if it doesn't work for you,
Please feel free to listen to one of my other body scan meditations.
Settle into 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.
Softly close your eyes.
Take a big inhale through your nose.
Exhale with a gentle sigh.
Deep inhale through your nose.
Exhale,
Sigh through your mouth.
Complete three more rounds of sighs at your own rhythm.
Now we'll start the body scan.
I'll say different parts of the body in a sequence.
Keep your body still and allow your awareness to flow to each body part.
Or you might imagine a soft light at each of the points.
Whatever works best for you today.
Starting with the point between your eyebrows,
Your mind's eye center.
Bringing your awareness to your mind's eye center.
Center of the throat.
Right collarbone,
Right shoulder.
Right upper arm.
Elbow.
Lower arm.
Wrist.
Palm of the hand.
Back of the hand.
Tip of the right thumb.
Tip of the second finger.
Third finger.
Fourth finger.
Fifth finger.
Back to the center of your throat.
Left collarbone.
Left shoulder.
Left upper arm.
Elbow.
Lower arm.
Rest.
Palm of the left hand.
Back of the hand.
Tip of the left thumb.
Tip of the second finger.
Third finger.
Fourth finger.
Fifth finger.
Back to the center of your throat.
Right side of the chest.
Left side of the chest.
Upper abdomen,
Navel.
Lower abdomen.
Center of the pelvis.
Right hip.
Right upper leg.
Me.
Lower leg.
Ankle.
.
.
Heal sole of the foot.
Top of the foot.
Tip of the right big toe.
Tip of the second toe.
Third toe.
Fourth toe.
Fifth toe.
Back to the center of the pelvis.
Left hip.
Left upper leg.
Near,
Lower leg.
Ankle.
.
.
Heal.
Soul of the foot.
Top of the foot.
Tip of the left big toe.
Tip of the second toe.
Third toe.
Fourth toe.
Fifth toe.
Now to the back of the body.
Back of the right heel.
Back of the left heel.
Right calf.
Left calf.
Back of the right knee.
Back of the left knee.
Right hamstring,
Left hamstring.
Right.
Glute.
Left glute.
Back of the pelvis.
Lower back.
Middle back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple,
Left temple,
Right eyebrow,
Left eyebrow.
Right eye.
Left eye.
Right ear,
Left ear,
Right cheek.
Left cheek.
Right,
Nostril.
Left nostril.
Upper lip.
Lower lip.
Tip of the tongue.
Root of the tongue.
Inside the right cheek.
Inside the left cheek.
Upper teeth and gums.
Lower teeth and gums.
Roof of the mouth.
Back of the mouth.
CHEN JAW the whole face and head.
The whole right arm.
The whole left arm.
The whole torso.
The whole right leg.
The whole left leg.
The whole body.
Sensation flowing to every part of your body.
Sensation touching every cell of your body.
Now allow your body to breathe.
At its own natural rhythm.
The way that your body breathes.
When you are not thinking about it.
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.
Inhale through your nose.
Exhale,
Gentle sigh through your mouth.
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,
Softly open your eyes.
I'm Amy Ruthy,
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're needing a quick recharge and to feel more grounded and peaceful.
Namaste.
