Full Body Scan To Ease Anxiety & Release Stress

This full body scan will ease your anxiety and give your body the deep rest that it is craving. Relax and allow the stresses held in your body to be gently released through this full body guided practice. Theta waves play gently in the background to add an extra layer of relaxtion and allow your brain to melt into a full meditative state. This is perfect for anyone who is experiencing a high amount of stress, anxiety or depression and wants to give their body the deep rest that it truly needs.

Transcript

Today's meditation is a 20 minute guided yoga nidra.

For this meditation,

You'll want to find a place for your entire body to be comfortable.

Preferably adequate support for your seat,

For your back,

Especially for your hands,

Your arms,

And your legs.

Once you have found a place for your body to be comfortable,

Then you're invited to simply close your eyes.

With your eyes resting closed,

Just begin to allow your body to breathe naturally and normally.

Allowing yourself to fully arrive to your body,

To your meditation,

And then beginning to allow the breath to simply move in and out through your nose.

Easy,

Slow,

And steady breath.

Healing the flow of breath,

Slowing down,

Allowing your body to slow down,

Allowing your mind to slow down.

Beginning by bringing your attention just to the toes of the left foot.

As you bring your attention there,

You may notice a tingling right there in the left toes,

An energy sensation.

Allow that tingling to turn into a warmth that spreads into the sole of your left foot.

Keeping your awareness just there on the sole of the left foot,

Letting that spread into the bottom of the heel.

Bringing your attention all the way to the left heel,

Letting that awareness travel into the left ankle.

Perhaps you feel a warmth as you rest your attention on the back of the ankle.

Allow that warmth to encircle the left ankle coming around to the front,

Spreading down the left foot,

Allowing your left foot to relax completely and entirely.

Gently bringing awareness up to the left shin bone.

Letting your left shin just relax,

Drop in.

As you bring awareness there,

That awareness turns into an energy sensation.

You may experience it as tingling or warmth,

But allow that to just be in your left shin bone,

Traveling back behind the left calf muscle.

Letting your left calf muscle completely go and relax at this time.

Bringing that awareness back behind the left knee,

Feeling a warming sensation there just behind the left knee,

Allowing that to travel into the front of the left knee,

Feeling the warmth spreading there.

Bringing your awareness from all around the left knee,

That warming,

Healing sensation there,

Traveling up into the front of the left thigh,

An awareness of the muscle in the left thigh,

The quadriceps.

Allow that to spread,

Release all muscular engagement.

Letting go,

Continue that sensation of letting go of heaviness as you feel the left thigh bone in the body becoming heavier,

Drifting and dropping down into whatever surface you're resting upon.

That dropping down slowly shifting into a warmth is right behind the top,

Behind the left thigh.

The left thigh completely warm,

Heel and sink down into whatever surface you're resting upon.

Traveling into the left sitting bone,

Allowing it to spread,

Be heavy and held,

Whatever surface you're resting upon.

Feel the left hip,

Nice and heavy,

Releasing any engagement there.

Drawing your awareness,

Your attention down into the toes now of the right foot.

As you draw energy and awareness down into the toes of the right foot,

You may feel a warmth or tingling just by bringing the mind's eye there.

Allow the tingling to turn into a warmth spreading right into the sole of the right foot.

Keeping your awareness just there in the sole of the right foot.

Now into your right heel,

Letting the heel feel that warmth of your energy,

Your awareness there.

Traveling up into the right ankle,

First just behind the ankle and then awareness spreading around to the front of the ankle.

Feeling a dropping down,

A releasing of the energy all the way down to the top of the right foot.

Some more again,

Maybe noticing a warmth there at the top of the right foot.

Traveling up into the right ankle,

Coming all the way to the right shin bone.

Just the awareness of the bone in the body.

Keeping that awareness there as it travels right into the right calf muscle.

Feeling a spreading,

A relaxing down,

Allowing the right calf muscle to feel your awareness,

A warmth,

Letting it rest there.

Keeping your energy,

Just the mind's eye just right on the right calf muscle,

Letting that warmth travel up back behind the right knee.

As you bring your awareness there,

Maybe feeling just a warmth back behind the right knee.

Allow the warmth from behind the knee to encircle and encase the front of the right knee like a spreading warm blanket just right on top of the right knee.

Warming sensation from the right knee now allowed to travel up into the right thigh bone.

The awareness of the right quadriceps,

The muscles there just easing,

Dropping.

Maybe the feeling of a warmth all over the right top of the thigh and letting that travel around right into the right thigh bone.

Letting the bone in the right leg be nice and heavy.

Feeling that held,

Spreading sensation.

Getting back around to noticing the back of the right thigh,

Feeling it rest in whatever surface you are sitting or lying upon.

Allowing it to spread,

To drop,

To become just a little heavier.

As the right thigh bone drops and spreads,

You feel that awareness now.

Now coming all the way up into the right sitting bone.

Letting it just spread evenly,

Rest.

Coming into the right hip.

Releasing any tension,

Any holding happening in the right hip.

Allowing the entire right leg to relax.

Now going into both of the sitting bones,

Letting them just drift and be held in the chair.

Coming into the pelvis as you notice the energy there.

Perhaps a warming,

A spreading,

A certain heaviness.

Letting the pelvic bowl rest.

Coming now into the lowest belly,

Right below the navel.

Feeling a lift on each inhale and a falling of each exhale.

Feeling that warmth in the lowest belly traveling around to the sacrum,

The low back,

The area of the spine,

Just at the base of the spine.

Feeling it spreading,

Feeling it heavy.

Keeping that heaviness and that warming sensation as it comes to the middle back.

Feeling the bones in the spine just relaxing.

Traveling around to the front of the belly,

The navel now.

Letting the mind's eye rest there.

Feeling the breath there.

Feeling that warmth right there in the core,

Solar plexus center of the body.

Every inhale,

That warmth is spreading just around the belly,

The navel.

Every exhale of falling in.

Bringing your awareness to the area right at the ribs.

And as you inhale,

You feel a warming sensation,

Your awareness just resting there on the fronts of the ribs.

Perhaps the imagery of the ribs moving apart and the breath as a light,

A healing,

Warming light shining out through the ribs with every inhale.

Falling in with every exhale.

Coming back behind the ribs.

Feeling the spreading of the ribs on the surface for which you're resting.

Inhale,

The expansion,

That warmth of the full breath,

The exhale,

The letting go,

The dropping down.

Moving to the upper back and to the shoulders,

Feeling them breathe as one spreading apart on the inhale.

Dropping down on the exhale.

Moving your attention and that energy awareness to the chest,

To the heart.

Feeling a warmth there in the chest with every inhale.

That lightness,

Warming,

Every exhale of falling,

Resting of the chest and the heart.

Perhaps even for a moment feeling the heart beating very slowly and gently in the body as you rest your attention there in the heart space,

The chest.

The lifting of the collarbone with each inhale.

The falling of the collarbone with each exhale.

Now drawing your awareness down into the fingers of the left hand.

As you bring your awareness into the fingers of the left hand,

Perhaps feeling a tingling there,

A warming there in the left fingers.

Drawing that just into the palm of the left hand so that you feel a warmth radiating right there in the left hand.

Allowing that to travel up into the left wrist.

Behind the wrist and now in front,

The top of the wrist.

Letting that warmth travel down into the left hand,

Even into the left fingertips.

The left fingertips all the way up into now the left forearm.

First the front of the forearm.

Feeling a broadening warmth there.

Letting that travel back behind the left forearm.

Letting it go,

Letting it relax.

Bringing your awareness to the inside of the left elbow.

As you draw your awareness,

Just gently letting it rest there.

Maybe feeling a warmth again,

Like a warm blanket covering the inside of the left elbow and letting that draw around to behind the left elbow and circling,

Encasing.

Traveling up to the left bicep,

The inside of the arm.

Releasing any engagement there and feeling the upper arm bone resting there in the arm.

Bringing back into the left upper arm bone behind.

Right into the left shoulder.

Just feeling the breath in the left shoulder.

The rising,

The falling.

Gentle expression of breath in the body.

Bringing your awareness right up to the left shoulder drawing the upper back.

Just traveling across the upper back,

The base of the neck warming there.

Kind of pooling right at the base of the neck.

Now traveling over to the right shoulder.

Again,

Experiencing the breath,

That warmth all in the right shoulder.

Lifting with the inhale,

Falling with the exhale.

Now coming into the right fingertips.

Feeling a tingling sensation right there in the fingertips.

Allowing there to be a tingling there and letting that travel right into the palm of the right hand.

Experiencing that warmth,

That radiation of breath just in the right palm.

Letting that travel all the way up into the back of the right wrist.

Feeling a spreading,

A warmth in the back of the right wrist.

And now letting that come to the top of the right wrist.

Kind of coming all the way down the hand into the fingertips.

Warming sensation in the right hand fingertips.

Now coming up into the right wrist.

Bringing your awareness into the right forearm,

First the front of the forearm.

And that warming,

Spreading over the top of the right forearm into the back of the right forearm.

Feeling again that warmth from the right forearm all the way up into the right elbow.

Like a warm blanket just resting there.

Letting that warmth trickle back and around into the right elbow.

Letting it be heavy and rested.

Coming up into the right upper arm bone.

Feeling the bone in the arm spreading,

Dropping down heavy.

Feeling the muscle,

The bicep just let go,

Just relax.

Coming all the way to the back of the right upper arm.

Keeping your energy and awareness there as it travels all the way up into the right shoulder once more.

Feeling that lift with the inhale and the falling with the exhale.

As you feel that you begin to bring your awareness back to the base of the neck.

Feeling a pooling or a warmth there right at the base of the neck.

Keeping that warming sensation to travel to the front of the neck.

Feeling that warmth there and then noticing the air simply dragging across the throat.

Inhale.

The air dragging across the throat.

Exhale.

Begin to travel up into the jaw.

Allowing the teeth to separate.

The tongue nice and heavy in the mouth.

Your awareness to the area right below the nose.

Feeling the inhale coming in.

Feeling the exhale going out.

Coming up to the cheekbones.

Allowing them to soften.

Allowing the eyes to soften.

Feel that warming,

Spreading sensation over the forehead releasing any tension there.

Bringing your awareness finally up to the top of the head.

As you rest your awareness there you feel a lightness and a brightness right at the top of the head.

Feel the brightness and that warmth spread over the entire body.

As though your entire body was bathed in this warming healing energy attention.

Allowing your body to rest.

As you're ready taking the biggest breath you've taken all day today so far.

Holding in for a moment.

Opening your throat.

Exhale.

Sigh.

Feeling the body resting,

Bathed in that warming light.

This concludes our guided yoga nidra.

Please stay and allow yourself to come back for at least two minutes before moving and shifting your seat.

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Reviews

Wonderful! Thanks for the excellent grounding. I really need this right now. 💗💗💗

Lovely voice and intonation. So anxious right now that I missed several parts bc I was stressing out but will look for more by Sarah. Totally coincidentally, I used to take yoga from her several years ago and she always had the world's best energy. I loved those classes!

Thank you so much for this meditation!!! I felt warmth all over, and I felt so peaceful. I appreciate this tremendously.

So wonderful. Thank you

Deeply relaxing, thank you!

Very good and will bookmark for future.