Long Double Body Scan
This is a long double body scan to help you reset your nervous system from stress to relaxation. Body scan is one of the many Yoga Nidra and NSDR techniques. This recording can also be used to help you fall into peaceful sleep. Music by Piotr Witowski
Transcript
Welcome dear one,
This is Elara at Heartful Way and this is an extra long or double body scan which is one of the techniques in yoga nidra or non-sleep deep rest.
And this is a wonderful recording for you to take a break during the day to reset your nervous system.
This recording also works well if you want to use it at night to help you fall asleep or to fall back asleep in the middle of the night.
Take a few precious moments now to get comfortable in your space.
You might choose to rest supine on your back and bring any props or other supports.
Bringing props or other supports to make your body more comfortable such as pillows behind your knees and or behind your head.
Blanket over you,
Perhaps an eye covering to block out any light.
Relax your shoulders back and down turning your palms up.
Relax your feet allowing the feet to naturally fall away from each other.
If you don't feel comfortable in this position please go ahead and adjust your position in any way that you like.
Let us begin with a deep breath in through the nose and sighing it out through the mouth.
This time taking a deep breath in and then an extra sip and then sighing it out through the mouth.
As you are ready and again a two-part inhale letting go with the exhale and one more letting go even more allowing your breath to settle and to find its own natural rhythm now.
Gently guide your full awareness to the spot between the eyebrows.
Notice sensations here drawing awareness inward.
Notice sensations now along the bridge of your nose and notice the air at the nostrils.
Feel the perhaps cooling air coming in through the nostrils and a little bit warmer air exiting the nostrils.
Feel the air moving in and out through the nostrils.
Sense the upper lip,
The lower lip,
The space between the lips.
Notice sensations inside the mouth.
Noticing the tip of the tongue,
The root of the tongue,
Inside of the right cheek,
Inside of the left cheek,
The floor of the mouth,
The roof of the mouth,
Upper teeth and gums,
Lower teeth and gums,
The lower jaw,
The upper jaw,
The left inner ear and the outer ear,
The folds of the ear and the earlobe,
The right inner ear and the outer ear,
The curves and creases,
Crevices of the right ear and the earlobe.
Notice both ears now listening to sounds and sense the space,
The distance between the ears.
Become aware of sensations throughout the forehead,
The temples,
Cheekbones,
Chin,
The whole face,
The whole face as sensation.
Feel the eyes resting deep in the eye sockets.
Feel the eyelids resting over the eyes.
Both eyes relaxing deep into the eye sockets.
And sense the little muscles behind the eyes.
Sense the scalp now and the hair,
Back of the neck,
Throat,
Right side of the neck,
Left side of the neck,
Tops of the shoulders,
Shoulder blades,
The right shoulder joint,
Upper arm,
Right elbow,
Forearm,
Wrist,
Palm of the hand,
Back of the hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
All five fingers together.
Sensing the fingernails,
The fingertips,
The space between the fingers,
The whole right hand,
The whole right arm and shoulder,
Right collarbone,
Left collarbone,
Left shoulder joint,
Upper arm,
Left elbow,
Forearm,
Forearm,
Wrist,
Palm of the hand,
Back of the hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
All five fingers in the left hand,
Fingernails,
Fingertips,
The space between the fingers,
The whole left hand,
The whole left arm and shoulder,
Both shoulders,
Both arms and hands together,
Center of the chest,
Right side of the chest,
Left side of the chest,
The whole chest,
Ribcage,
Diaphragm,
Upper belly,
Lower belly,
Belly button,
Pelvis,
The whole pelvic bowl,
Pubic bone,
Right hip joint,
Thigh,
Right knee,
Shin,
Calf,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Left big toe,
Second toe,
Third,
Fourth,
Little toe,
All five toes in the right foot,
Toenails,
Tips of the toes,
Spaces between the toes,
The whole right foot,
The whole right leg and hip,
Pubic bone,
Left hip joint,
Thigh,
Left knee,
Shin,
Calf,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third,
Fourth,
Little toe,
All five toes in the left foot,
Toenails,
Tips of the toes,
Spaces between the toes,
The whole left foot,
The whole left leg and left hip,
Pelvis,
Lower back,
Belly,
Mid back,
Rib cage,
Upper back,
Chest,
The whole torso,
Front and back,
The whole torso,
Outside and inside,
Sense the vital organs,
The lungs,
Liver,
Spleen,
Kidneys,
Stomach,
Small intestine,
Large intestine,
The whole torso again,
Inside and out,
Both arms together,
Both legs together,
The whole head and the whole face,
The upper quadrant of the body,
The lower quadrant of the body,
Right side of the body,
Left side of the body,
The whole body,
Notice sensations now along the bridge of your nose and notice the air at the nostrils,
Feel the perhaps cooling air coming into the nostrils and a little bit warmer air exiting the nostrils,
Feel the air moving in and out through the nostrils,
Sense the upper lip,
The lower lip,
The space between the lips,
Notice sensations inside the mouth,
Noticing the tip of the tongue,
The root of the tongue,
Inside of the right cheek,
Inside of the left cheek,
The floor of the mouth,
The roof of the mouth,
Upper teeth and gums,
Lower teeth and gums,
The lower jaw,
The upper jaw,
The left inner ear and the outer ear,
The folds of the ear and the earlobe,
The right inner ear and the outer ear,
The curves and crevices of the right ear and the earlobe,
Notice both ears now,
Listening to sounds and sense the space,
The distance between the ears become aware of sensations throughout the forehead,
The temples,
Cheekbones,
Chin,
The whole face,
The whole face as sensation,
Feel the eyes resting deep in the eye sockets,
Feel the eyelids resting over the eyes,
Both eyes relaxing deep into the eye sockets,
And sense the little muscles behind the eyes,
Sense the scalp now and the hair,
Back of the neck,
Throat,
Right side of the neck,
Left side of the neck,
Tops of the shoulders,
Shoulder blades,
The right shoulder joint,
Upper arm,
Right elbow,
Forearm,
Wrist,
Palm of the hand,
Back of the hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
All five fingers together,
Sensing the fingernails,
The fingertips,
The space between the fingers,
The whole right hand,
The whole right arm and shoulder,
Right collarbone,
Left collarbone,
Left shoulder joint,
Upper arm,
Left elbow,
Forearm,
Wrist,
Palm of the hand,
Back of the hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
All five fingers in the left hand,
Fingernails,
Fingertips,
The space between the fingers,
The whole left hand,
The whole left arm and shoulder,
Both shoulders,
Both arms and hands together,
Center of the chest,
Right side of the chest,
Left side of the chest,
The whole chest,
Ribcage,
Diaphragm,
Upper belly,
Lower belly,
Belly button,
Pelvis,
The whole pelvic bowl,
Pubic bone,
Right hip joint,
Thigh,
Right knee,
Shin,
Calf,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Second toe,
Third,
Fourth,
Little toe,
All five toes in the right foot,
Toenails,
Tips of the toes,
Spaces between the toes,
The whole right foot,
The whole right leg and hip,
Pubic bone,
Left hip joint,
Thigh,
Left knee,
Shin,
Calf,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third,
Fourth,
Little toe,
All five toes in the left foot,
Toenails,
Tips of the toes,
Spaces between the toes,
The whole left foot,
The whole left leg and left hip,
Pelvis,
Lower back,
Belly,
Mid back,
Rib cage,
Upper back,
Chest,
The whole torso,
Front and back,
The whole torso,
Outside and inside.
Sense the vital organs,
The lungs,
Liver,
Spleen,
Kidneys,
Stomach,
Small intestine,
Large intestine,
The whole torso again,
Inside and out,
Both arms together,
Both legs together,
The whole head and the whole face,
The upper quadrant of the body,
The lower quadrant of the body,
Right side of the body,
Left side of the body,
Left side of the body,
The whole body,
Sensing the breath in the body,
Body breathing itself,
Feel the belly rising and falling with the breath,
Feel the rib cage expanding and softening with the breath,
Feel the chest rising and falling with the breath,
Belly,
Rib cage and chest gently expanding with the inhale,
Softening and releasing with the exhale,
Just notice the movement in the body as you breathe and allow this natural process of breathing to be a vehicle for deepening your relaxation,
Not controlling the breath,
Simply observing the breath,
Body breathing itself,
Gently now,
Guide your awareness into the third eye again,
The space between the eyebrows,
Dropping into the deepest level of relaxation and inner peace in the third eye,
Resting here quietly for as long as you like,
Allowing yourself to drift off to sleep if you're listening to this at night,
Continue to drift off or simply rest here in deep inner awareness,
Resting as long as you like,
Or until you're called back by my voice,
If you are ready to come back,
Let your awareness gently begin to surface,
Becoming aware of the flow of the breath again,
Allowing the breath to deepen and allowing yourself to relax,
Noticing the air on your skin,
Your clothing over your skin,
Maybe a blanket over you,
Sensing the room or space around you and bringing gentle movements into the body,
You might wiggle the fingers and toes,
You might bring in gentle stretch and turn onto your side,
Curling into the fetal position,
Taking a few moments here to feel the safety,
Comfort and protection of the womb of existence,
Give yourself as much time as you need to integrate your practice before sitting up and getting up and return to this practice anytime you like,
I feel deeply honored to be able to guide your practice today,
Rest well,
Be well,
Namaste.
