Short Body Scan For Somatic Awareness & Healing

A gentle and short body scan practice inviting you to slow down, reconnect with your body, and develop a deeper awareness of your physical and sensory experience. Through a gradual body scan, you’ll practice noticing sensations without needing to change, fix, or judge them. This meditation offers space to feel supported, settle the nervous system, and gently reconnect with yourself through presence, awareness, and rest.

Transcript

Hello and welcome to this brief body scan yoga nidra meditation. Take a comfortable seat or lie down. Bring your awareness to your breath. With a focus on sensations through the nostrils as you breathe in. And breathe out. Slow inhalation. Slow exhalation. Begin on our right hand. Bring your awareness to your right thumb, Index finger. Middle finger. Ring finger, And pinky finger. Awareness of the palm of your right hand. In the back of your right hand. Awareness of your wrist. In your forearm. The front of your forearm and underneath. Right elbow and elbow crease. And upper arm. Bring your awareness to your right shoulder. Right ribs. Side body. Down to the hip. Upper leg. Lower leg. Right ankle, Heal. Sole of the right foot. Top of the right foot. And all of the right toes, From big to small. Awareness of the entire right side of your body. Shift your awareness now to the left hand. Left thumb. Index finger. Middle. Ring and pinky finger. Sole of the left hand. Top of your left hand. Left wrist. Forearm. Elbow and elbow crease. Left upper arm. Left shoulder. Left side of your ribs. Left side body. Down to your hip. Left upper leg. Lower leg. Left ankle. Heal. Sole of the left foot. Top of your foot. And all toes from big to small. Breathe in a sense of awareness of the entire left side of your body. Now bring our awareness to our tailbone, Our lower back. Bring the awareness slowly up through your spine. Vertebrae by vertebrae. Notice your back where your shoulder blades are. Right shoulder blade. Left shoulder blade. Tops of your shoulders. Bring your awareness back down to the navel. Awareness of the belly with the inhalation and exhalation of your breath. Lower ribs, Chest. Collarbones. Entire front of your chest. Bring the awareness up to the back of your neck. The area where the neck meets the base of the skull. Back of your head. Crown of your head. Forehead. Eyebrows in between the eyebrows. Bridge of your nose. Right eye and eyelid. Left eye and eyelid. Right temple. Left temple, Right ear. Left ear and sense in between the ears. Right nostril. Left nostril. Upper lip. Lower lip. Teeth. Tongue. In Jah. Awareness of the right side of your throat. And left side of your throat. Entire head and neck awareness. From the awareness of your entire head, Bring in your right arm from shoulder to fingertips. Left arm from shoulder to fingertips. Chest to belly. Upper back to lower back. Adding in the awareness of the right leg from hip to toes. Left leg from your hip down to your toes. Both legs together. Both arms, Chest, And back. Adding in the neck and head. Until your entire body is filled with your awareness. Awareness of the entire body. Allow your breath, The mind, To just notice how it feels to have this awareness. From the top of your head to the tips of your toes. Bring the awareness back to the sensation of your breath. Noticing how your breath moves through your body, Down through your chest and belly. Expansion on the inhalation. Softening on the exhalation. And when you're ready. Open your eyes. And continue. With your day. Thank you.