Hello and welcome to this body scan meditation practice.
This practice uses therapeutic yoga nidra techniques that are highly effective for regulating the nervous system and calming down the mind.
The body scan,
Also known as the rotation of consciousness,
Promotes healing by reconnecting the body and mind,
Strengthening the neural pathways through the physical body and the nervous system.
And so you might think of this practice like an internal full body massage,
Or like yoga for your brain.
Please take a few moments to get comfortable and settle in.
If it's accessible for you,
I suggest laying flat on your back in supine position or shavasana.
You might use props like cushions and blankets to support your body in whatever way you need.
See if you can fine-tune your position so that your body is both open and spacious,
Yet also firmly held and supported in a cocoon of comfort.
In a cocoon of comfort,
As you begin to soften into stillness,
Let your eyes rest back in your head.
Loosen the hinges of your jaw,
And relax your tongue.
When you're ready,
Inhale deeply through the nose.
Exhale slowly through the mouth.
Again,
Inhale deeply.
Exhale slowly.
At your own pace and to your own capacity,
Inhale deeply.
Exhale slowly.
Two more breaths,
Just like that.
As your breath settles back to its natural,
Effortless flow,
Could you start to become aware of the earth below you?
Notice how your whole body is being held by the earth,
And by the gentle pull of gravity.
As you consciously invite your body to relax back and down towards the earth,
Could you allow yourself to gently surrender into a state of deep rest?
Feel the weight of the back of your head resting on the surface beneath you.
Feel the weight of the back of your shoulders and shoulder blades sinking down towards the earth.
The back of the arms and hands heavy and relaxed.
The lower back and sacrum resting and releasing.
The back of the thighs,
Knees,
And calves,
And perhaps the heels.
And perhaps the heels,
Sensing all of the points of the body that are being held by the earth below.
You might imagine tiny little tree roots growing out of each point of your body that's touching the earth.
A whole network of intricate roots growing from the back of your body down into the ground.
Each root plugging you into Mother Earth's sanctuary of safety,
Security,
And comfort.
You might welcome a sense of ease to wash through your body like a gentle wave as you connect with the soothing,
Calming vibrations of the planet.
As you relax deeper and deeper,
You might like to anchor your awareness with an intention.
Perhaps setting your own intention or adopting the phrase,
I nurture my body with deep rest,
Love,
And care.
Now following the guidance of my voice,
Allow your awareness to rotate throughout the body,
Shifting from point to point,
Offering your intimate attention to each region of the body.
Drawing awareness to the inside of the mouth,
Noticing sensations inside of the mouth,
Rotating to the tongue,
Roof of the mouth,
Inside the right cheek,
Inside the left cheek,
The left cheek,
The teeth and gums,
Tip of the nose,
Bridge of the nose,
The space in between the brows,
The top of the head,
Back of the head,
Both ears listening,
Both ears open and receptive,
The right ear,
Earlobe,
Folds of the ear,
Deep inside the inner ear,
The right eye,
Behind the eye,
Around the eye,
Eyebrow,
Temple,
Cheekbone,
The right side of the nose,
The sensation of breath inside the right nostril,
Air moving in and out of the right nostril,
The right side of the jaw,
The whole right side of the face and head,
The left ear,
Earlobe,
Folds of the ear,
Deep inside the inner ear,
The left eye,
Behind the eye,
Around the eye,
Eyebrow,
Temple,
Cheekbone,
The left side of the nose,
The sensation of breath inside the left nostril,
Air moving in and out of the left nostril,
The left side of the jaw,
The whole left side of the face and head,
The whole entire face and head,
Left and right,
Front and back,
Center of the throat,
Base of the throat,
Center of the chest,
The whole right side of the chest,
Right shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Back of the hand,
Thumb,
First finger,
Second finger,
Third finger,
Little finger,
The space in between the fingers,
Sensing the space in between the fingers,
Back of the hand,
Palm,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Center of the chest,
The whole left side of the chest,
Left shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Back of the hand,
Thumb,
First finger,
Second finger,
Third finger,
Little finger,
The space in between the fingers,
Sensing the space in between the fingers,
Back of the hand,
Palm,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Center of the chest,
Anchoring all of your awareness in the center of the chest,
The navel,
Pubic bone,
Right hip,
Right thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The space in between the toes,
Sensing the space in between the toes,
The whole right foot,
Ankle,
Leg,
And hip,
Back to the pubic bone,
Over to the left hip,
Left thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The space in between the toes,
Sensing the space in between the toes,
The whole left foot,
Ankle,
Leg,
And hip,
Both legs together,
Both legs left and right,
Back to the pubic bone,
To the tailbone,
Sacrum,
Tracing awareness from the sacrum,
Up the spine to the point in between the shoulder blades,
The back of the neck,
Back of the head,
Top of the head,
Middle of the forehead,
Could you sense the whole right side body,
The whole right side of the body,
And the left hemisphere of the brain,
The right side body,
Left hemisphere of the brain,
Sensing the whole left side body now,
The whole left side of the body,
And the right hemisphere of the brain,
The left side body,
Right hemisphere of the brain,
The whole body,
Left and right,
Front and back,
The whole entire body,
The whole entire body,
Resting deeply,
Resting in stillness,
Quiet,
Spacious stillness,
Resting so deeply,
Could you once again sense the weight of your body resting on the earth,
The earth,
Sense the space around your body,
Sensing the shape and outline of your physical body,
And if it feels right for you,
You might like to ever so slowly and gently place one hand on your heart and one hand on your belly,
And with each breath could you welcome a sense of gratitude,
Gratitude for your infinitely intelligent,
Sacred,
And miraculous body,
Perhaps restating your intention,
I nurture my body with deep rest,
Love,
And care,
Love,
And care,
Taking three deep breaths at your own pace,
In through the nose,
Out through the mouth,
You might like to linger here for a while,
Or slowly return to a more wakeful state and posture,
Honoring whatever your body is asking for in this moment,
Thank you for being here,
And for taking care of your beautiful body and mind,
And from my heart to yours,
Namaste.
