Body Scan For Body Awareness & Relaxation

This practice helps you connect effortlessly with your body through mindful awareness. The intention is to support you in dropping into a state of deep relaxation. It has a Yoga Nidra quality about it. You will notice that the practice starts with a brisk pace and then slows down to allow for a feeling of restfulness. The practice is done with eyes closed. If you do this practice lying down, you may even find it supports the transition from deep relaxation to peaceful sleep.

Transcript

As we begin this practice,

Bring a gentle awareness to your body,

Noticing your body and the rise and the fall of your body as you breathe in and as you breathe out.

And allow your eyes to grow heavy and close.

And bring your awareness to your breathing.

And bring your awareness to the sounds that are around.

And bring your awareness back to your breathing.

Now drop this awareness to your feet,

Noticing the point of contact between your feet and the ground beneath you.

And bring your awareness now to your big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

The soles of your feet,

Upper feet,

Heel,

Ankle,

Angle of the ankle.

Stay with the body.

Calves,

Shins,

Knees,

Space behind the knees,

Thighs,

Upper thighs,

Hamstrings,

Buttocks.

Stay with the body.

Hips,

Hip bones,

Reproductive organs,

Lower pelvis,

Belly,

Upper belly,

Chest.

Notice your breathing.

Stay with the body.

Heart,

Heartbeat,

Space at the base of the throat.

Stay with the body.

Laps of the arms,

Biceps,

Triceps,

Elbows,

Angle of the elbows,

Forearms,

Wrists,

Hands.

Stay with the body.

Thumbs,

Pointing finger,

Middle finger,

Ring finger,

Pinky finger.

Stay with the body.

Wrists,

Forearms,

Elbows,

Upper arms,

Top of the arms.

Stay with the body.

Shoulders,

Shoulder blades,

Upper back,

Middle back,

Lower back,

Buttocks,

Coccyx,

The length of the spine.

Neck.

Stay with the body.

Skull,

Scalp,

Hair,

Hair follicles,

Ears,

Earlobes.

Forehead,

Temples,

Upper cheek,

Lower cheek,

Jaw,

Chin,

Point of contact between the lips,

Mouth,

Teeth,

Tongue.

Swallow.

Notice your breathing.

Stay with the body.

Tip of the nose,

Bridge of the nose,

Eyes,

Eyes resting deeply in eye sockets,

Eyebrows,

Eyelids,

Eyelashes,

Space below the eyes,

Point between the eyes,

Forehead,

Crown of the head.

Imagine yourself wearing a crown.

And from the crown,

Scan the body now,

Sensing into all the places of tension and holding.

And let go.

Let go and stay with the body.

And stay with the breath.

Resting for a few moments now and resting on the breath.

Just the breath.

And as we come to the end of this body scan,

Notice your feet again and their point of contact with the ground.

Notice the sounds that are around.

Sounds on the surface of your skin.

Notice your breathing.

Slow down and gently open your eyes.

Stay with the body.

Stay with the breath.

Stay with the body.

Reviews

I didn't realise how tense and painful my body was feeling. There was some resistance 'to stay with the body'. I am feeling much better after the body scan. Thank you.

Thank you Felicity. I am new to meditation and the pace of this body scan kept me focused.

Initially I though the pace of the scan was too fast, but then I started to enjoy it as it kept me focused, not allowing time for distraction. I loved the pause and the refrain ‘Stay with the body’ after each section was completed, it felt like a sweet moment of gratitude before moving to the next section. I just wasn’t quite sure when the scan had finished as I wasn’t looking at my phone, and would have liked a bell or blessing to complete the process

Such a helpful body scan. Felicity’s voice is very calming to listen to. Thank you 🌿

I Enjoyed connecting to all parts of the body and the guidance keeps you focused and present

Lovely body scan! Thank you!

It was quite fast but afterwards I felt very relaxed.