3-Minute Reset: Nidra Body Scan

This short meditation quickly guides you around your body with a yoga nidra inspired rotation technique. Moving the awareness quickly from part to part encourages the mind to slow down and relax, allowing you to feel more calm, focused and rejuvenated afterwards. This meditation can be especially helpful for a quick reset during busy times, when there isn't time for a longer practice.

Background music by Relaxing Time
Image by Pablo Stanley

Transcript

Welcome to your meditation. Close your eyes and take a long deep breath to turn your attention inwards. For these next three minutes leave any concerns about your day to one side as you focus on the sensations you feel inside your body and allow yourself this time for rejuvenation. Bring your awareness to the tip of your tongue, Rest at the tip of the tongue and now move to the roof of the mouth, The bottom of the mouth, The teeth and the gums, The upper lip, The lower lip, The chin, The jaw, The right ear, The left ear, The right cheek, The left cheek, The inside of the right nostril, The inside of the left nostril, The whole of the nose, The right temple, The left temple, The right eye, The left eye, The right eyebrow, The left eyebrow, The eyebrow center, The forehead, The top of the head, The back of the head, The back of the neck, The right shoulder, The right elbow, The right wrist, The right hand thumb, The right index finger, The middle finger, The ring finger, The little finger, The right shoulder, The right side of the chest, The right side of the abdomen, The right hip, The right knee, The right ankle, The right big toe, Second toe, Third toe, Fourth toe, Fifth toe, The whole of the right side of the body, The left shoulder, The left elbow, The left wrist, The left hand thumb, The index finger, Middle finger, Ring finger, Little finger, The left shoulder, The left side of the chest, The left side of the abdomen, The left hip, The left knee, The left ankle, The left big toe, Second toe, Third toe, Fourth toe, Fifth toe, The whole of the left side of the body, And the whole of the body together, Awareness on the whole of the body, And slowly turn your awareness back outwards, Recalling your environment around you, And when you're ready open your eyes to return to your day. Thank you for joining me for this short meditation.