Rest & Restore

Take yourself on a journey of awareness as you begin to consciously tell your body to rest. Explore traveling to one body part to another using your inhales and exhales to get you to places of stillness and relaxation. I'll facilitate the journey and you take yourself there.

Transcript

Hi,

My name is Priya.

Welcome to the intention table for your body scan practice for rest and relaxation.

So whenever you're ready,

We'll make our way to your body scan.

Begin to lay down flat on your back.

The feet can fall to the corners of the floor or your mat.

Arms can face up,

Palms to the sky.

You can keep your eyes open or you can keep your eyes closed wherever you'd like to go.

And from here,

Begin to notice where you make contact to the surface beneath you.

Perhaps feeling the shoulders as they sink into the floor.

Noticing the low back as it presses into the earth.

And maybe feeling the feet as it presses into the floor.

The ankles might have pressure as it rolls to the side.

One side of your body from the back of your head to the back of your neck,

Shoulders,

Low back,

The glutes,

The hips,

The hamstrings,

The shins,

And the feet pressing to the floor.

The opposite side of your body from your face to the chest to your abdominal area,

The pelvic area,

The thighs,

The shins,

And the tops of your toes are in the air.

So at this moment in time,

The earth and the air meet with you.

We'll move into our body scan.

From here,

Close off the eyes.

Bring your awareness to the point between the eyebrows.

Begin with an inhale.

Inhale through your nose.

And exhale.

Begin to soften through the point between the eyebrows.

Inhale.

Exhale to the top of your nose.

Exhale,

Rest your nose.

With awareness,

Begin to travel from your nose to your mouth.

Inhale.

Exhale,

Rest your mouth.

Inhale,

Bring your awareness to your jaw.

And exhale,

Rest.

Traveling from your jaw to your throat.

Inhale.

And exhale,

Rest your throat.

Traveling from your throat to the shoulders on the right and the left side.

Inhale.

Exhale,

Rest your shoulders.

Simultaneously at the same time,

Travel from the tops of the right side and left side shoulder down the arms to the crease of the elbow.

Inhale.

Exhale,

Rest.

Inhale.

Exhale,

Bring your awareness to the point from the crease between the elbows on the right and the left side down to the wrists.

So traveling through the forearms,

Traveling through your forearms.

Landing at the place where the hands and the wrists meet.

Inhale.

Exhale,

Rest.

Moving from the wrists on the right and the left side to your palms and fingers.

Inhale.

Exhale,

Rest.

Rest.

Bring up the fingers all the way back to the tops of your shoulders.

Moving to your upper body,

Noticing the chest.

Inhale.

And exhale,

Rest.

Bring your awareness to your heart.

Inhale.

And exhale,

Rest.

Traveling to the rib cage on the right and the left side.

Inhale.

Exhale,

Rest.

Rest.

Traveling down the diaphragm,

Inhale.

Exhale,

Rest.

Moving to your lungs,

Inhale.

Exhale,

Rest.

Rest.

Rest.

Traveling from your lungs to your abdominal area,

Inhale.

Exhale,

Rest.

Rest.

Traveling from the abdominal area to the front side of your hips on the right and left side.

Inhale.

Exhale,

Rest.

Bring your awareness to your sacral center,

The pelvic area.

Inhale.

And exhale,

Rest.

Traveling from your sacral center to the tops of your thighs on the right and left sides.

So traveling from the tops of your thighs to your knees.

Inhale.

And exhale,

Rest.

Rest.

Traveling from the tops of your knees to the crease where the ankle meets the foot,

Inhale.

Passing through the shins on the right and the left side.

And exhale,

Rest.

Bring your awareness to the point where the crease of your ankle meets your foot.

Inhale.

And exhale,

Rest.

Traveling to the tops of your toes,

Inhale.

And exhale,

Rest your toes.

Moving from the tops of your toes on the right and the left side to the back of your foot.

Bringing awareness to the sole of your feet on the right and the left side.

Inhale.

And exhale,

Rest.

Bringing a tremendous amount of gratitude at this moment in time for your feet,

Your beautiful feet.

Carries the weight of your body every single day.

Allowing you to move forward,

Take steps on this journey.

Inhale.

And exhale,

Rest.

Traveling to the heel on the right and the left side,

Inhale.

And exhale,

Rest.

Moving from the back of the heel up the calf on the right and the left side,

Inhale.

And exhale,

Rest.

Continuing to travel from the back of the calves to the back of the knees on the right and the left side,

Inhale.

And exhale,

Rest.

Moving from the back of the knees up the back of the thighs,

Hamstrings,

Inhale.

And exhale,

Rest.

Rest.

Rest.

Inhale,

Traveling to the glutes,

Right and left glute,

Inhale.

And exhale,

Rest.

Moving from the glutes to the hips on the right and the left side.

Often an area where so much tension is stored.

Allow yourself to rest here,

Inhale.

And exhale,

Rest your hips.

Moving from the hips traveling up to the lumbar spine,

The low back,

Inhale.

And exhale,

Rest.

Rest.

Moving from the lumbar spine,

The low back,

To the thoracic spine,

The middle of your back,

Inhale.

And exhale,

Rest.

Bring your awareness from the middle of the back to the tops of your shoulders,

The trapeze muscles.

Inhale.

And exhale,

Rest.

Rest.

Traveling from the shoulders to the cervical spine,

Your neck,

Inhale.

And exhale,

Rest.

Moving from the cervical spine to the back of your head,

Inhale.

And exhale,

Rest.

Traveling from the back of your head to the top of your head,

The crown,

Inhale.

And exhale,

Rest.

Traveling from the crown of the head all the way back to the point between the eyebrows.

Inhale.

And exhale,

Rest.

Continue to relax the muscles in the face and the jaw.

Allow your whole body to sink into the earth.

Intentional surrender at this moment in time to your breath.

Allowing the breath to just move on automatic.

Know that your breath will support you here as you rest.

I'm going to close off my voice for a minute or so.

In your own time,

Begin to wiggle your fingers,

Wiggle your toes.

Slowly,

Slowly,

Slowly coming out of your body scan.

Roll over to the right side.

Take a few moments here.

And whenever you're ready,

Making your way up to a sit.

Thank you so much for taking the time to be with yourself in this body scan.

From my heart,

Directly to your heart,

All my love and all my light.

Thank you.

Reviews

Thank you

So relaxing and resetting thank you

So relaxing, thank you 🙏

AMAZING! This was the most relaxing body scan I've ever done! Thank you! 🙏🥰🙏

That was very restorative!
Thank you💕

Keep repeating this one as I really love it to relax and come back to self. Thanks Priya!

Looking forward to doing this one again.

Very relaxing and enjoyable

VERY beautiful, I always fall deeply and peacefully asleep in or after your meditation 🙏🏻

Calming lovely voice, different yet effective body scan. Serene.

Very nice melodious voice! Excellent background music and a quite different way of scanning which I liked a lot.

Very relaxing. I loved the guidance.

Beautiful, thank you ♡

Thanks so very much, Pryia, for your body scan resting meditation.
You beautiful voice and soothing tones brought me to a point of complete relaxation.
From my heart to yours, thanks so very much. ❤️

The most beautiful body scan I have ever done. Please create more meditations Priya. Your voice and pace and focus on breath and rest works perfectly. From my heart to yours, thankyou. ❤