Body Scan & Music: Restorative Sleep & Stress Relief

This is a Body Scan to help you relax, connect to your body, soothe your nervous system, and soften any tension & stiffness in your body. It will also help you to connect to the Annamaya Kosha; the physical layer of your consciousness. With a gentle & neutral awareness, a body scan can help you transcend and connect to the deeper layers and parts of yourself. It can ease tension & tightness in your body, help you to manage pain, increase inner focus, relax your nervous system, and help you fall asleep.

Use this body scan to ease tension after a hard day; use it in place of a nap or as a sleep support at bedtime.

The body scan guidance will last for 12 minutes, and the music will continue to play until it fades out gently so you can fall & stay asleep. There are no closing words for this practice for those who are using it for sleep.

Music created by Natalie, titled "Resting Waves Of Consciousness," is available as a separate music track on Natalie's Insight Timer page

Transcript

Welcome, I'm Natalie and today I'll be guiding you through a body scan. So find a comfortable place to be, Find a place where you feel supported. Allow yourself to become still. Let your eyes soften. And let go of any control that you have over your breathing and move into a natural rhythm. Bring your attention to the top of your head. And you can sense any feelings, Any energies or you could even visualize light Allow your awareness to travel down to your forehead and the third eye center, The space between your eyebrows. Sense both eyebrows. Both eyes. Temples. Nose. Cheeks. And sense the space behind your cheeks. Nose and eyes. Sense the roof of your mouth. Tip of your tongue. The back of your tongue. Bottom of your mouth. Lips. Chin. Jaw. Neck. Right shoulder. Upper arm. Elbow. Forearm. Fancy wrists the palm of your right hand. The back of your head. First finger. Second finger. Third finger. Little finger and together. Send to your right arm. Hand and fingers. Sense the right side of your chest. Center of your chest. Left side chest. Left shoulder. Upper arm. Elbow. Forearm. Rest. In the palm of your left hand. The back of your head. First finger. Second finger. Third finger. Little finger and sense your fingers, Hand and left arm. And sense your chest. Webcage both sides of your waist. Elvis. And right hip. Bye. Me. Cap. Ankle. You. Sole of your right foot the top of your foot. First toe. Second toe. Third toe. Fourth toe. 5th toe. Now sense toes of your right foot and your right leg all together. Sense your pelvis left hip. Lower leg. Ankle. The sole of your left foot. The back of your foot. First toe. Second toe. Third toe. Fourth toe. 5th toe. Sense your toes. Your left foot and leg all together. Rest your attention on your tailbone. And moving your attention up the length of your spine. Sensing your lower back. The middle of your back. In your upper back. Back of your neck. The back of your head. Both ears. The top of your head. Now from the top of your head. Allow your attention to move and wash through your whole body like a gentle wave of water. Cascading through every part of your body. Sense your whole body. And the natural rhythm of your breath. You

Reviews

Lovely 🙏🏽🌸💕

Simple, beautiful and calming. Sometimes a body scan is all that’s needed - and this is it. Most grateful again Natalie ❤️🌹🙏💚

I really appreciate your gentle approach to arrive in my body. The composed way of your speaking helps me a lot to let go the gripping of thinking.
And the music is like a gentle cream to my skin of being. :)
Thank you. 🙏

Thank you!!!

Another lovely nidra from Natalie!