Body Scan For Complete Relaxation

This is a deeply restorative and calming body scan meditation, based upon Yoga Nidra for relaxation. Let yourself go, releasing tension, worry and stress, as you ground your awareness into the support of the present moment.

Transcript

So as unusual,

Go ahead and find yourself in a tall seat.

I recommend sitting up on something so your hips are higher than your knees so you can start to soften through the hip flexors.

So maybe a cushion,

Maybe a block,

Maybe a chair.

Once you find yourself in that comfortable seat,

Go ahead and close your eyes.

Rolling your shoulders up and back a few times,

Allowing the shoulders to then fall flat and down on the back.

And by noticing the position that you're seated in,

Feeling the weight of your body on the chair or on the floor,

Take a few deep full breaths.

And as you're breathing in,

Allow the oxygen to enliven your entire body.

Filling it up.

And then as you exhale,

Have this sensation of release,

Of letting go a little bit deeper.

You can even envision the muscles starting to melt down around the bones.

Letting go,

Letting go.

Bring your attention to your fingertips.

Feel into any tingling or humming sensations.

Bring your fingers one by one to soften,

To release,

To relax.

While feeling the aliveness,

That humming.

And then moving your attention to the palms of your hands.

Any heat,

Any sweating or any coldness.

And then feeling the parts of your hands that are touching either your thighs or the ground or the table in front of you.

Feel that connection.

And see if you can allow them to come a little bit lighter and a little bit softer.

And then bringing your attention to the totality of the hands.

From the wrists,

Feel the wrists from the inside out,

Down to your palms,

To the tops of your hands,

To your fingertips,

And allowing everything to relax,

To release and to soften.

Moving on up through to your arms.

From your elbows,

Feel the seeping of relaxation dripping down through your forearms,

Down to your wrists,

From your wrists to your hands to your fingers.

And then go ahead and bring your attention up to your shoulders,

Allowing the shoulders to be really heavy.

Letting them fall flat and down on the back as they open up through your shoulder bones,

As they then open up through your collar bones,

And then moving down through to your triceps and your biceps,

To your elbows,

To your forearms,

All the way down through to your fingertips.

Noticing any tightness and letting go,

Letting go.

And then retrace the attention up through the arms,

Through to the shoulders.

And then let's bring the attention to the front of the body,

To the heart,

And to the chest,

Noticing any tightness,

Any tension.

And just work to breathe into those areas.

Letting go,

Release.

Moving down through the torso as you're sitting up tall,

Down to your stomach,

Noticing the rise and the fall of the belly and the rib cage.

Feeling into any sensations here,

So any gut sensations,

Any butterflies,

Any whatever comes up,

Just noticing,

Releasing,

Letting go,

Relaxing.

Allow it to continue down through to your legs,

Past your glutes,

Past your hamstrings,

Past your quadriceps,

As these big muscle groups start to soften and release into your chair,

Down through to the knees,

The kneecaps,

The soft area behind the knees,

And then all the way down through the calves.

Feeling the ankles from the inside out,

And then eventually arriving at your feet.

Once again,

Noticing any tingling sensations at your feet or at your toes,

Noticing the temperature.

Release,

Relax and soften.

Letting go,

Letting go.

And then as we retrace all the way up through the legs,

Through the pelvis,

Through to the belly,

The chest,

The neck,

Let's meet around the eyes,

Softening the eyes.

Allowing the eyes to become really heavy in the sockets,

Possibly rolling back.

The eyelids get even heavier.

And moving up to the space between the brows,

The third eye softening,

Releasing and relaxing.

Relaxing the skin of your scalp,

Down through to the jaw,

If you're clenching your teeth,

Then separate the top teeth and the bottom teeth.

Keep the lips slightly sealed,

Pressed together.

Softening,

Releasing,

Relaxing,

Letting go.

Then we'll finish off by noticing the whole body,

The totality of the entire body.

And then we'll now finish by noticing the whole body,

The presence of the whole body.

So go ahead and take one full deep breath in,

Filling up the body from the bottom all the way up to the top,

And on the exhale,

Letting everything go,

Releasing into the sensations of relaxation.

And again,

Full deep breath in,

And exhale,

Release.

So this time,

Drive the eyes,

Moving your body around a little bit,

Feeling the body come back into everything.

Thanks so much,

Guys.

Enjoy the rest of your day.

Reviews

Great, thanks for an calm start to the morning.

Awesome! Namaste 🙏

When you're short of time, this is the perfect body scan.

That was lovely 😊 Very calming, soothing voice, well paced. Thank you 🙏

Will return to many times!

Lovely thank you 🙏🏻

Thank you Kirra; wonderful body scan. My observations (not meant as criticism) - really like to have the ears included in a body scan, as that is the seat of our balance, even containing 2 fluids, like yin and yang. End chimes always make me jump and tense up, lol. 😳😬😂

Splendid and therapeutic!

Very relaxing. Namaste. 🙏🏻

Lower back pain tonight, this helps me to release the pain, and focus on alot of the other facts. Thank you, big weight off! Make it a great night. Peace, Love n Cheer!

Lovely gentle body scan thank you

Loved this, especially the hand imagery, connecting with my humming energy. Thank you 🙏🏻

Perfect for shutting out the noise. Everything felt right, easy to surrender to the soft vibe and flowing music 🙏🏻

Very nice! I need to relax. Thanks, Kira!! 🙏🏼

Very nice. Love your voice.

Very relaxing. Great combo of a soothing voice and gentle music.

Beautiful and moving. Let go and surrender is what I took away from this heartfelt guided meditation. 🙏

I debated the star power but gave it a 5 because there was much to love in the words & music. I had trouble, though, that her speech was so fast that I almost had to stop listening because it was a little stressful. It calmed down a bit as she went along & she was very good about having good pauses in between. Overall, this was a beautiful meditation, I hope she’ll slow down on future ones. Thank you.