Body Scan For Stress And Anxiety

Body scan to help you relax into yourself. Softening to find presence. Concentrating on the body and breath to help find stillness and peace. There is background music at the beginning and end of this meditation.

Transcript

Welcome,

My name is Kiera Michelle and today we're going to be doing some yoga nidra.

The art of conscious relaxation.

So let's begin by laying down on the floor or on the ground or possibly on your bed.

Let your body sink,

Get comfortable,

Shift and move a little,

Settling deeper and deeper.

As you get more comfortable at this time,

Allow yourself to know that everything is okay.

That nothing else matters right here,

Right now.

Once again that everything is okay.

Simply feel into your body and listen.

Your eyes are now closed and the body is still.

We will be stepping into a mind state of consciousness between wakefulness and sleeping.

The sound of your breath is rhythmic and slow,

Start to notice.

Your body in a state of relaxation.

Simply follow my voice but try not to intellectualize or analyze my instructions.

Simply follow.

Remain awake and aware by listening to the sounds of my voice.

But try not to concentrate too intensely.

During the meditation you will absorb what is needed at the moment and simply leave the rest behind.

Concentrating on your body and become aware of the importance of complete stillness.

Become aware of your breath,

Of the natural and spontaneous movements that come along with the breath,

The ins and outs.

Draw your attention to the tip of your nostrils.

Notice the feeling of the breath.

There is a sensation of coolness as you inhale followed by warmth as you exhale through the nose.

Please repeat the following intention silently to yourself three times over.

I will remain awake and aware during yoga nidra.

Now please repeat the second intention silently to yourself three times over.

I am committed to becoming my best,

Healthiest self.

I would like you to take a deep full inhale feeling your belly rise.

And on the exhale feel the release letting go,

Letting go.

And again a full deep inhale expanding front to back,

Side to side.

And on the exhale envision yourself releasing,

Relaxing.

Let's begin.

I'd like you to feel your heels on the ground where your heels make contact with the mat or the floor or your bed.

I want you to feel your right heel.

Send awareness into your heel without moving it.

Just feel the heel in your awareness.

And then moving to the sole of the right foot.

Holding your awareness at the top of the right foot start to send your awareness towards your big toe of the right foot.

Relaxing,

Relaxing and letting go.

Now sending your awareness into your second toe on the same foot.

Noticing any tingling sensations.

And then the third toe and the fourth toe and finally the pinky toe.

Bringing your awareness to encompass the entire foot,

Feeling the weight,

Releasing,

Relaxing,

Letting go.

Bringing your awareness up to your ankle and feeling it from the inside out.

And letting the awareness rise up through the calf of the right leg.

Feel the front of the lower leg,

Your shin.

Sending the awareness to the back where the calf is in contact with the floor or the bed.

Releasing,

Relaxing,

Softening.

Sending your awareness up to the right knee,

Softening and unwinding.

Your awareness then pulls up to your right thigh bone,

Feeling the front of the thigh as if the muscles could melt around the bones.

Feeling the back of the thigh where it contacts the floor.

And then allowing your awareness to encompass the entire right thigh,

Releasing,

Relaxing,

Letting go.

Moving awareness now up to the right seat where it contacts the floor.

Allow this big muscle group of the glutes to start to relax.

Feeling any extra tension that you may still be holding.

Letting go,

Letting go.

Moving the awareness over to your left heel,

Once again feeling that connection of the heel and the ground or bed.

Let the entire heel and now sole of the foot sink into the ground.

No resistance,

Just relaxation.

Let it be heavy.

Moving up to your left big toe.

Checking in,

Feeling humming sensations or tingling sensations in the toe.

Moving over to your second toe without movement.

Simply noticing your third toe,

Your fourth and finally the pinky.

Allowing your awareness to the entire left foot.

Letting that awareness move down through the ankle as if you could feel the ankle from the inside out.

Bring the awareness to continue to travel up to the calf,

To the shin,

Releasing,

Relaxing,

Letting go.

Now bring your awareness to your left knee and eventually up towards your left thigh.

Letting these big muscles start to soften around the bone.

Feeling the connection between the ground and your hamstrings.

Releasing,

Softening,

Letting go.

Awareness now travels to your left glutes,

The left seat.

Feeling the connection,

Feeling the support of the ground,

Softening the glutes.

Releasing,

Relaxing,

Letting go.

From your left glute to your right,

Including your left thigh,

Your right thigh,

Both knees,

Both shins,

Both ankles and both feet.

Feel the legs completely relaxed.

Bring your awareness to your belly now.

I want you to feel as though you could just release,

Unravel,

Let go of all the tension,

All the anxiety that we hold in our stomachs.

Feel into the movement of the belly as it gets larger on the inhales and it relaxes,

It falls on the exhales.

Feeling into the different muscles,

The tissues and the organs.

All working to take care of you,

To support you.

Releasing and letting go.

Bringing the attention up through your rib cage to your chest.

Allowing the chest to open,

Allow the collar bones to spread.

Feeling the rise and the fall of the chest with each breath.

Envisioning a softening in the chest around the heart.

Now bringing your attention to your shoulders,

Allowing the shoulders to fall flat as they sink into the ground.

And the shoulders are so heavy that it allows the collar bones to broaden even wider.

Feeling the connection between the ground and your shoulder blades.

Feeling supported.

Feeling safe.

And allowing that feeling of safety to help you soften,

To relax,

To release.

From your shoulders,

Start to shift over to the right shoulder.

Let it get heavier with gravity.

Say to yourself,

Relax.

Moving your awareness to your right tricep,

To the bicep.

Allowing gravity to have complete control of your upper arm.

Relax.

Moving your awareness down to your right elbow.

Feeling the connection between the ground and the skin.

Relax.

Your right forearm.

Muscles melting around the bones.

Relax.

Awareness seeps down to your right wrist from the inside out.

Soften.

Awareness to your right palm,

Into any sensations that you can pick up on.

To the back of the right hand.

And now feel and hold your whole hand in awareness.

Bringing that awareness to your right thumb.

Your second finger.

The middle.

Your ring finger.

And finally the pinky.

Feel into your whole palm.

Releasing.

Relaxing.

Letting go.

Feel into the whole right side of your body.

Let it unwind.

Uncoil.

Let it get heavier.

Relax.

Bring your awareness over to your left shoulder.

Let it feel heavy on the floor or the mat.

Follow the awareness to your left bicep.

Your triceps.

The top of your arm sinks.

Your elbow softens.

And the forearm starts to relax.

Feel the energy and awareness in your left wrist.

From the inside out,

Softening,

Relaxing.

Awareness to your left palm.

To the front of the hand and the back of the hand.

Now let the whole hand start to relax.

Feeling supported.

Allow yourself to relax.

Awareness travels through to your left thumb.

To your pointer finger.

To your middle finger.

The ring finger.

And finally,

The pinky.

Feel the whole left hand seep into awareness.

Relaxing.

Releasing.

Letting go.

The entire left arm starts to sink and surrender.

The entire left side of the body.

Let it get heavier.

Unravel.

Relax.

Allow the neck to release all tension.

The back of the head where it connects with the ground or a pillow.

The skin of the scalp softens.

The space between the brows softens.

Release the jaw.

Feel into any sensations.

Let the gravity continue to sink you down,

Getting heavier and heavier.

Feel the whole body sinking.

Releasing.

Feeling supported and safe.

Allow the consciousness to move throughout the body and mind.

Letting go of any holdings,

Control or tension.

Releasing.

Relaxing.

It's time to repeat your mantra.

Please repeat the same statement made at the beginning of the practice three times,

Silently.

I am committed to becoming my healthiest self.

Come back to the feeling of your breath flowing in and out of your nostrils.

Maintain your awareness of the breath.

And at the same time,

Allow your awareness of the physical body to develop.

Your body is in full relaxation and you're laying supported,

Safely on the ground.

Feel the container of your skin and the clothes and the props that are connecting.

Notice the heaviness of your body as it rests on the floor.

And bring your attention to all those points of the body that are touching.

The back of the heels.

The calves.

The hamstrings.

Your glutes.

Your upper back.

Your shoulder blades.

Backs of the arms.

The hands.

And the head.

Don't open your eyes yet,

But visualize the surrounding room.

Imagine where you are in that room.

And where the other objects that are around you are.

Lay quietly until you feel ready to move.

To prepare for your transition out of yoga nidra,

We'll start at three.

Know that your body and your mind are self-healing mechanisms.

Two.

Know that you will soon be moving about the tasks of your day.

And any benefit of your yoga nidra practice is yours to keep and share at will.

One.

Take a deep breath.

And sigh it out.

Start by slowly moving your hands and your feet.

Taking your time.

There's no hurry.

When you are sure that you are fully awake,

Gently open your eyes.

Please roll over to your right side,

Fetal position.

Stay on your side for a few more moments,

Just breathing.

Use your hands to press yourself up from the floor.

Allow your head to come up last.

You are now finished with your practice of yoga nidra.

Enjoy the rest of your day.

Go into it with a sense of ease and relaxation.

Thank you.

Good night.

Reviews

Loved your voice. It eased me into a relaxed state. Thank you!

Love this!!

Wonderful body scan-beautiful calming and peaceful voice and practice. Thank you so very much.

Very nice. Lovely practice. I felt very safe and relaxed

I’m loving your voice and pace of this meditation, very enjoyable, I keep returning to it

Am really absorbing your nuances and voice Kira!! Would love to hear more of this longer type of session in your very effective StressFit technique.
Stay well n happy
Bulla

🙏❤️ I needed this so badly today and I will be coming back to this Yoga Nidra practice when the anxiety becomes too much. Thank you. Namaste 🕉️

Soothing & beautifully guided Nidra for connecting inward and releasing stress. Sunk in deep! Namaste.

It’s very good yoga nidra that actually works for stress relief

Wonderful!! Thanks Kirra. Namaste 🙏

Very relaxing! Thank you 🙏

Sooo well done! Not rushed at all and very calming and soothing voice that is perfectly balanced by light music in the background. Thx for a great practice!