NSDR Body Scan

This meditation begins with a calming body scan, gently bringing awareness to each part of your body from head to toe. As you progress, you’ll recall a peaceful memory, letting its tranquility flow through you. Deep belly breathing anchors you to the present, syncing your breath with a sense of calm and presence.

Use this practice at the start of your day to create a centered mindset, in the middle of the day to release tension and recharge, or before bed to relax and prepare for restful sleep. It’s also perfect for any moment when you need to reconnect, ease stress, or invite peace into your life.

This meditation has ambient music to help you let go of stress, find clarity, and nurture inner calm. By aligning your heart, mind, and body, it offers a simple yet powerful way to cultivate balance and serenity, wherever and whenever you need it.

Music of Wisdom: Heart Alignment

Transcript

So finding yourself,

Your position of comfort and ease allowing yourself to settle down into the surface beneath you take a deep breath in and a long slow breath out a deep breath in a long slow breath out and once more in and out bringing the awareness to your forehead releasing any tension in the forehead releasing the jaw shoulders softening sinking down and away from the ears breath in arms feeling heavy body supported by the surface beneath you legs heavy feeling connected to the earth beneath you breath in breath out breath in thinking now of a time when you felt completely peaceful as if all your worries and cares melted away perhaps it was a moment in nature listening to the gentle rustle of leaves in the wind or perhaps a quiet evening spent with friends or family imagine that feeling spreading throughout your body like a warm comforting blanket soothing every muscle every thought allowing this sense of relaxation and peace to envelop you letting go of any lingering stress or worries allowing yourself to sink deeper into this state of tranquillity awareness of your breath watching the breath rising and falling feel yourself more grounded more connected to this present moment calmness and ease flowing breath in breath in deepening your breath as you breathe in allowing the belly to expand wide like a big balloon as you exhale release and let go breathing in belly expanding breathing out releasing this is belly breathing breathing in belly expanding breathing out releasing breathing in belly expanding breathing out releasing breathing in breathing in belly expanding breathing out releasing in in and out in and out allowing the breath to return to its usual pace and noticing how you feel and bringing the awareness to your feet begin to move the toes and gently stretching reawakening slowly opening the eyes