Guided Body Scan And Somatic Relaxation

This meditation is a guided body scan with a humming exercise meant to calm. Follow my voice toward relaxation and learn to regulate your nervous system, body and emotions. Four minutes is a quick, lovely start to a more easeful life.

Transcript

Welcome.

This is a somatic check-in to regulate our nervous system and to signal to our body as well as our minds that we are safe and to come into our bodies to process our emotions.

We will be doing a humming process to activate a feeling of that safety for our entire bodies.

Sit or lay in a comfortable position.

Close your eyes and place your hand on your heart.

Sink deep into your body and do a scan from head to toe.

Breathe deeply and start at the top of your head.

Release any tension from behind your eyes or from your scalp.

Release any tension from your face or between your eyebrows.

Release any tension from your tongue or your lips.

Exhale,

Move downward.

Release any tension from your throat,

Your shoulders,

Your back,

Your heart.

Release any tension from your intestines,

Your stomach,

Your pelvic floor.

And just notice how you're feeling in your entire body.

Release any tension from your feet.

Unclench your toes.

Wherever you feel that you need to release,

Just let it go now.

As you let go of all of this tension and notice where your emotions are in your body,

Feel free to inhale deeply and on your exhale,

Voo or hum and feel this humming in your chest.

Continue to breathe and release any stuck emotions or tension in the body.

Keep breathing and on the exhale,

Continue to hum or make a vooing sound.

Inhale and exhale,

Feeling the vibrations travel through every cell in your body,

Allowing the feeling of safety and comfort to take over your mind.

Inhale and hum on the exhale.

And one more time.

Inhale and exhale and hum.

Great job.

This concludes your somatic check-in for processing emotions and creating safety in your body and mind.

Reviews

That was perfect! Exactly what I was hoping for. A short somatic check in with very clear guidance. Thank you 🙏