Body Scan 8 | Relax, Reset, Recharge | NSDR | Voice Only

Please note: The body scan included in this meditation is a non-traditional one that starts at the toes and travels up the back of the body to the top of the head and then back down the front of the body to the toes. 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 of the body parts, or sense and feel each one, or imagine a soft light or color at each of the body parts. 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 any time of day when 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 and calm your mind and your nervous system. The body scan that I'll guide you through today will start at the toes. Settle into a comfy and quiet space. And please make sure that every part of your body is fully supported. Especially your head and your neck. If it feels okay, Softly close your eyes. Breathe in and out through your nose. And tune in to the feeling of your breath moving in and out of your belly for a few rounds of breath. Now breathe in through your nose. Breathe out through your mouth with a gentle sigh. Breathe in through your nose. Breathe out, Sigh through your mouth. Complete three more rounds of sighs at your own rhythm. Now the body scan. Keep your body still and relaxed. And continue breathing at your own natural rhythm in and out through your nose. As I name each body part, You can sense and feel it, Or you can imagine a soft light gently glowing at each of the body parts. Starting with your toes. Bring all of your awareness to the tips of all 10 toes. Now awareness flows to the soles of both feet. Back of the heels. Both calves. Hamstrings, Glutes. Back of the pelvis. Lower back. Middle back. Upper back. Both shoulder blades. Back of the neck. Back of the head. Top of the head. Forehead. Both temples. Eyebrows. Both eyes. The ears, Cheeks. Nostrils. Upper lip. . . Upper teeth and gums. Lower lip. Lower teeth and gums. The jaw. CHEN front of the neck. Both shoulders. Upper arms. Elbows. Lower arms. Both wrists. Palm of both hands. All 10 fingers. Awareness flows back up the arms and to the shoulders. Now to the front of the chest. Upper belly. Navel Lower belly. Hips. Upper legs. Kneecaps. Both shins. Ankles tops of both feet. The tips of all of your toes. Now sense the tips of your toes. All the way up to the top of your head. And down into your fingertips. Flow awareness to every part. Every centimeter of your body. Allow your whole body to rest and breathe easily. If you'd like. You can imagine that your breath can gently move through your body. As you breathe in. Imagine your breath. Moving from the tips of your toes up to the top of your head. And as you breathe out, Imagine your breath. Moving from your head. Back down to your toes. Continue that for a little while and I'll guide you through at the end. 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. 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 need to feel more relaxed and rested. Namaste.