Body Scan 7 - Relax, Reset, Recharge - NSDR - Voice Only

Please note: The body scan included in this meditation is a non-traditional one that starts at the top of the head and travels down to the feet and then up the back of the body from the feet up to the top of the head. If you listen to body scans often, this one might feel different for you, but try to go with it if you can.
The meditation is designed to help you feel more present, calm, and peaceful. It starts with settling in, gentle breathing, and then a rotation of consciousness throughout your body. You can bring your awareness to each body part, sense and feel it, or imagine a soft light or color in each one. After the body scan, you will be guided into simply observing your breath and relaxing into stillness. Then you will be gently guided back out of the meditation. You can listen to this anytime you need a nervous system reset, a recharge, or a quick, peaceful pause in your day.

Transcript

Hello, I'm Amy Ruthie. And this is a body scan meditation that can help you relax your nervous system and help you feel deeply relaxed. The body scan that I'll guide you through will start at the top of the head and travel down the front of your body to your feet and then back up through the back of the body. The only thing that you need to do is to ensure that you're as comfortable as possible. Adjust yourself so that your body can fully release into the support beneath you. Gently close your eyes. Breathe in through your nose. Breathe out through your mouth with a calming sigh. Breathe in through your nose. Breathe out, Sigh. Complete three more rounds of sighs at your own rhythm. Thank you. Thanks for watching! Now, Bring all of your awareness to the top of your head. Awareness now flows to your forehead. Now to your eyes. Temples. Nose, Cheeks. Lips. Upper jaw, Lower jaw. Chen, Front of the neck. Base of your throat. Both collarbones, Both shoulders. Upper arms. Elbows, Both forearms. Hands, Fingers. Back to the base of your throat. Now flow awareness down to both sides of the chest. Upper abdomen. Navel Lower abdomen. Front of both hips. Front of both thighs. Kneecaps, Shens. Ankles, Tops of both feet. All 10 toes. Soles of both feet. Back of both heels. Both calves, Back of the knees. Hamstrings, Glutes. Back of the pelvis. Lower back. Middle back. Upper back. The shoulder blades. Back of the neck. Back of the head. Top of the head. Now flow awareness throughout your entire body. Sense and feel. Every part of your body. Allow your body to breathe naturally. Bring your attention to your navel area. And simply watch it rise as you inhale. And fall as you exhale. Gently observe your breath. Moving in and out of your navel area. For a little while. As you rest here in stillness. And I'll guide you back. Now, Breathe in deeply through your nose. Breathe out and sigh through your mouth. Again, Deep breath in. Breathe out and sigh. Notice how you feel in your body. As we near the end of the meditation. With your eyes still closed. Remember the space that you're in and what it looks like. Listen to any sounds around you. When you're ready. You can open your eyes. I'm Amy Ruthy. And thank you for joining me for this body scan meditation. Please listen again anytime you're needing to feel more relaxed and rested. Namaste.