Welcome to this quick reset.
In this exercise you'll be using a technique from yoga nidra called the rotation of consciousness.
This will be similar to a body scan but more rapid.
So start to get comfortable either lying down or sitting in a chair with your feet firmly on the ground,
Hands in your lap.
For this exercise you'll place your awareness at various points in the body.
Because this exercise is rapid you may visualize each body part or silently repeat the name of this part as you place your awareness there.
Don't worry about the pace,
Simply focus on name or visualize each part.
Let's begin.
Let the eyes gently close if you haven't already done so.
Feel yourself supported by the surface beneath you as you start to slow down the breath.
Slowly breathing in,
Slowly breathing out.
Continue slowing down and deepening the breath.
With each breath feel yourself sinking into the surface beneath you.
Now let go of control of the breath.
Let it return to its natural pace.
Now we will begin the rotation of consciousness.
Again placing your awareness on and visualizing or naming each body part.
Notice the right hand thumb,
The pointer finger,
The middle finger,
The ring finger,
The pinky finger.
Notice the palm of the right hand,
Back of the right hand,
The whole right hand,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit.
Notice the right waist,
The right hip,
The right thigh,
The right knee,
The right calf,
The right ankle,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Notice the left hand thumb,
The pointer finger,
The middle finger,
The ring finger,
The pinky finger,
The palm of the left hand,
The back of the left hand,
The whole left hand,
The left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
The left waist,
The left hip,
Left thigh,
Left knee,
Left calf,
Left ankle,
Left heel,
Sole of the left foot,
Top of the left foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now moving to the back of the body.
Notice the right heel,
The left heel,
The right calf,
The left calf,
The right thigh,
The left thigh,
The right glutes,
The left glutes,
The lower back,
The middle back,
The upper back,
The whole spine,
The right shoulder blade,
The left shoulder blade,
The back of the neck,
The back of the head,
The top of the head,
The forehead,
The right temple,
The left temple,
The right ear,
The left ear,
The right eyebrow,
The left eyebrow,
The middle of the eyebrows,
The third eye,
The middle of the brain,
The right eye,
The left eye,
The right nostril,
The left nostril,
The right cheek,
The left cheek,
The upper lip,
The lower lip,
Inside the right side of the mouth,
Inside the left side of the mouth,
The teeth,
The whole lips,
The chin,
The whole face,
The whole head,
The right side of the face,
The left side of the face,
The right side of the head,
The left side of the head,
The right side of the torso,
The left side of the torso,
The whole right leg,
The whole left leg,
The whole right body,
The whole left body,
The whole body,
The whole body,
The whole body.
Now take a moment to just rest here.
Let the mind do what it wants,
Staying present with each thought,
Feeling,
Sensation.
Let yourself rest here for as long as you'd like.
When you're ready,
Gently wiggle the fingers and the toes.
Gently blink the eyes open.
Take a moment to orient to the space around you.
Remember,
Take this inner peace with you throughout your day.
May you be well.
