Hello,
I'm Amy Ruthie,
And this is a short body scan meditation that can help you relax your nervous system and help you feel more grounded and centered.
The body scan that I'll guide you through will start at the top of the head and travel down to your feet.
Alternating between the right and left sides of the body.
Settle into the space that you're in.
And make sure that every body part is fully supported.
Getting comfortable is the most important thing for this meditation,
So please take your time to get set up.
And when you're ready,
Softly close your eyes.
Take a big inhale through your nose.
Exhale with a gentle sigh through your mouth.
Deep inhale through your nose.
Exhale,
Sigh.
Three more times like that on your own.
Now bring all of your awareness to the top of your head.
Awareness now flows to your forehead.
Right temple,
Left temple.
Right eyebrow.
Left eyebrow.
Center of the eyebrows.
Right eye and eyelid.
Left eye and eyelid.
Right.
Cheap.
Left cheek.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Upper jaw,
Lower jaw.
Shen.
Front of the neck.
Center of the throat.
Right collarbone,
Left collarbone.
Right shoulder.
Left shoulder.
Right upper arm.
Left upper arm.
Right elbow.
Left elbow.
Right lower arm.
Left lower arm.
Right wrist,
Left wrist.
Right palm.
Left palm.
Right thumb,
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Back to the base of your neck.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Naval,
Lower belly.
Right hip.
Left hip.
Right upper leg.
Left upper leg.
Right knee.
Left knee.
Right lower leg.
Left lower leg.
Right ankle,
Left ankle.
Top of the right foot.
Top of the left foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole right side of the body.
The whole left side of the body.
Now awareness flowing to the whole body.
Sense and feel your entire body.
And allow your body to breathe naturally.
And flow your attention to your lower belly.
Softly rising as you inhale.
And falling as you exhale.
Simply watch your belly move as your body breathes spontaneously.
I'll provide you with silence for a little bit as you simply watch your belly moving.
As your body breathes on its own.
And I'll guide you back.
Start to deepen your inhale.
And lengthen your exhale.
Tune in to the sounds in your environment.
Notice the surface that's supporting you.
And the parts of your body that are making contact with it.
When you're ready,
Softly open your eyes.
I am Amy Rufy.
And thank you for joining me for this short body scan meditation.
You can return to it any time of day when you're needing to feel more centered,
Present.
And grounded.
Namaste.
