Hi,
My name is Brianna of Always Be Healing.
I am a yoga teacher,
Reiki master,
And doula,
And today I'll be guiding you through a body scan for deep relaxation.
This practice is intended to grow awareness around your physical vessel.
Before we get started,
Take a few moments to make yourself comfortable.
The body scan is traditionally practiced while lying on your back.
However,
If you have back pain or you are pregnant,
Roll onto your side and rest in the fetal position with a pillow between your thighs.
This can also be practiced while sitting in a comfortable chair.
If you have a favorite soothing essential oil or scent,
Place a few drops on your wrist and rub them into the neck and any other places on the body that feel more tense or tired today.
When you feel ready to begin,
Cover your eyes with an eye pillow or something soft and lightweight.
Then begin to settle in.
The backside of the body grows heavier.
Observe the body as it settles into stillness.
Take a few deep breaths.
Release that effort and let it go.
Become the witness of the breath.
Observe as the breath becomes rhythmic,
Flows effortlessly without pause on its own.
Make any final adjustments.
Release all thoughts.
See the mind and feel the body grow heavy.
Bring your awareness to the center of your forehead,
Your third eye.
Imagine a pulsing bright light here.
Continue breathing slowly and steadily.
With each inhalation,
This light may grow brighter,
But it's okay if it doesn't.
Allow your awareness to drop to the base of your throat.
You may feel the urge to swallow.
Do so if that feels right for you.
Release the ebb and flow of your breath.
With each exhalation,
Send cleansing energy to your throat chakra.
Sense the space where your skull connects to your spine and let your awareness shift to the heaviness of your body.
Realizing its connection to the earth.
Feel yourself drop in a little deeper.
Energetically feel into each vertebra along your spine and give yourself permission to soften.
Allow your awareness to be drawn to the right shoulder.
Thumb pit.
Upper arm.
Elbow.
Lower arm.
Wrist.
Back of the right hand.
Right palm.
Right thumb.
Right pointer finger.
Right middle finger.
Right ring finger.
And right pinky finger.
Right palm.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Right shoulder.
Right ribcage.
Right waist.
Right hip.
Right thigh.
Knee cap.
Lower leg.
Outer ankle.
Right heel.
Sole of the right foot.
Right pinky toe.
Second toe.
Third toe.
Fourth toe.
And right big toe.
Top of the right foot.
Inner ankle.
Right inner thigh.
Nice pulls in your genitals.
Drop your awareness to your left inner thigh.
Left inner ankle.
Left heel.
Sole of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Left pinky toe.
Top of the left foot.
Outer left ankle.
Lower leg.
Left kneecap.
Left thigh.
Left hip.
Left waist.
Left ribcage.
Draw your awareness to the center of your navel and visualize a beautiful shimmering golden cord here,
Connecting you to your highest self.
Take the opportunity to download any messages from your higher self.
Long disposable,
Estimate for the determine you're meeting good health for high night Shift your awareness to your left armpit,
Left shoulder,
Upper arm,
Elbow,
Lower arm,
Left wrist,
Back of the left hand,
Left palm,
Left thumb,
Left pointer finger,
Left middle finger,
Left ring finger,
Left pinky finger,
Left palm,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Left shoulder.
Awareness gathers in the throat and then travels upward through the third eye to the crown of your head.
Visualize yourself being bathed in light.
Know that you are safe and infinitely blessed.
Begin to deepen your breath and ride that wave of awareness back into your space.
Your yoga nidra practice is now complete.
Exhale through the nose and sigh out through the mouth.
Take two more breaths like this.
Inhaling and exhaling.
Begin to make small movements with your fingers and your toes.
Maybe making small circles with your ankles and your wrist.
When you feel ready,
Roll over onto your side of choice and press yourself up to a seated position.
Rub your palms together and begin to create friction and heat.
Once you feel the warmth,
Gently cup your hands over your eyes.
Soak in this heat.
Let the hands slide down and gently open your eyes.
Go drink some motherfucking water.
