Body Scan + Affirmations

Sustain awareness in this abridged version of yoga nidra to restore your mind, body and heart connection. This practice includes affirmations to repattern limiting beliefs towards liberating beliefs of love, safety and belonging. Practice to start your day, end your day and throughout the day to return to a state of presence.

Transcript

Hello,

My name is Scarlet and welcome to the practice of Yoga Nidra.

This practice is a practice of self-love,

A remembrance of wholeness and the essence of who you truly are.

This is an abridged version of Yoga Nidra that helps to restore your mind,

Body and heart connection and shift you from your thinking mind to feeling body.

You may practice in any comfortable position.

Take your time to gather any props of support and set yourself up for this conscious journey within.

This practice includes affirmations to repattern limiting beliefs towards liberating beliefs of love,

Safety and belonging.

This is a simple but potent practice that may be done often to start your day and your day and throughout the day to return you to a state of presence.

In this practice,

Shift your frequency,

Heighten your intuition and return back to a state of wholeness.

Once you get yourself settled,

Close your eyes and tune inwards to your breath.

Take three deep breaths,

Initiating from your low belly and rising up to your heart and back down to your low belly.

For your third round of breath,

Settle your awareness into your heart and allow a profound feeling of gratitude to pour into your heart and wash over your entire body.

I'll guide you through a rotation of consciousness.

Draw your awareness to each area of your body I name and fully feel.

This body scan helps you to remember yourself into wholeness.

Each attunement practice will strengthen the neural pathways which connect your body,

Mind and heart.

Do your best to give all your attention to each of the body parts mentioned.

Begin by observing the flow of your own breath in and out.

Allow it to be easy and effortless.

As you feel your breath and presence arriving,

Sink deeper into the feeling of support.

Give all of your attention to your right thumb,

Index finger,

Middle finger,

Ring finger and pinky finger.

Feel the palm of your right hand,

The back of your hand,

Wrist,

Forearm,

Elbow,

Upper arm and shoulder.

Feel the right side of your ribs,

Waistline and hip.

Feel your right thigh,

Knee,

Lower leg,

Right ankle,

Heel,

Sole of your right foot,

Top of your right foot and all five toes.

Concentrate your awareness now into the whole right side of your body.

Feel the entire right side of your body with your awareness,

Whole right side.

Now bring your presence to your left hand and give all your attention to your left thumb,

Index finger,

Middle finger,

Ring finger and pinky finger.

Feel the palm of your left hand,

The back of your hand,

Wrist,

Forearm,

Elbow,

Upper arm and shoulder.

Feel the left side of your ribs,

Waistline and hip.

Feel your left thigh,

Knee,

Lower leg,

Left ankle,

Heel,

Sole of your left foot,

Top of your left foot and all five toes.

Now concentrate your attention into the whole entire left side of your body.

All of your attention and awareness into the left side of your body,

Whole left side.

Now move through the back plane of your body,

Starting with the soles of your feet.

Starting into the backs of your heels,

Calves,

Backs of both knees together,

Both sets of hamstrings,

Both sides of your buttocks together and the back of your pelvis.

Feel your low back,

Mid-back and upper back.

Feel your shoulder blades,

The curve of your neck,

The back of your head and the crown of your head.

Feel your forehead,

Eyebrows,

Brow center and both of your eyes.

Feel the bridge of your nose,

Your nostrils,

The tip of your nose and your whole nose.

Feel your upper lip,

Lower lip and both lips together.

Feel your teeth,

Your tongue,

Your upper palate and feel your whole mouth.

Feel your chin,

Your jaw,

Your right ear,

Your left ear and both ears together.

Feel the space between your ears.

Feel down your throat to the center of your throat.

Feel to the right and to the left and feel your whole throat.

Move your awareness down to the center of your chest.

Feel your right lung,

Your left lung and both lungs together.

Feel your heart,

Which is between your lungs,

Left of center and feel your whole entire rib cage.

Move your attention to your upper abdominal area and low belly.

Feel your pelvic floor.

Feel the front of each thigh,

Both of your kneecaps,

Shins,

Tops of your feet and all ten toes.

Feel your entire right leg and your entire left leg.

Now feel both of your legs together.

Continue feeling both of your legs along with your whole torso and add your right arm from your shoulder to your fingertips and your left arm from your shoulder to your fingertips.

So now you're feeling everything from shoulders to fingertips to toes.

Now add your neck,

Face,

Head and throat so your whole entire body is wrapped and filled with your awareness,

Whole body awareness.

Feel your whole body.

Whole body.

With this whole body awareness,

Return back to your breath.

Feel the ease of each inhalation and each exhalation.

Notice the expansion that comes from the welcoming of your breath into your whole body and the subtle contraction that comes with each exhalation.

As you observe,

Notice that this expansion goes way beyond the edges of your skin and the contraction transports you to the finest point within.

As you deepen your connection to the pulsation of breath,

Your body begins to dissolve and you become more aware of the space.

How far into the space around you can you feel?

How deep within can you travel?

How deep here?

As you rest into the spacious awareness of your breath,

Allow the following affirmations to wash over you without the need to hold on.

Knowing that your subconscious is listening for you,

All you have to do is feel and rest in.

I am open to receive.

I surrender to the unknown.

I find liberation in letting go.

I feel seen,

Heard,

And accepted.

I have respect for my boundaries.

I am supported in my relationships.

I align with my highest calling.

I trust the support of the universe.

I trust my intuition and I trust myself.

I trust the guidance of the universe.

I love and approve of myself.

I flow through life with ease.

I have enough.

I do enough.

I am enough.

I am worthy.

I am worthy of new beginnings.

I am worthy of love and acceptance.

I am worthy of my own love.

I am worthy of healing,

Abundance,

Success,

Health,

And love.

I honor my body.

I honor my needs.

I am nourished and accepted.

I am safe and secure.

I attract individuals who align with my highest frequency.

I see clearly with inner and outer vision.

I breathe ease into my heart.

I embrace who I am.

I am love.

I am loved.

I am ready to heal my heart.

I am on a profound journey of healing and discovery.

I elevate my inner frequency.

What I seek is seeking me.

There was an affirmation that resonated with you.

Silently repeat it.

As you repeat it,

Pull your attention into your heart center.

Turn home to yourself and feel your entire body and wholeness,

Whole body awareness,

Whole body.

Allow a feeling of gratitude to wash over you,

To pour into your heart and fill up your entire being.

The practice of yoga nidra is now complete.

Become more aware of your breath and allow your breath to inspire an awakening from this deep rest.

Beginning with fingertips and toes.

Before uncoiling your body into a full body stretch,

Roll onto the side of your body to pause and notice the quality of your mind.

Lift yourself back up to your seat with your eyes closed.

Press your hands to your heart and set an intention for your day.

How would you like to feel?

Remember this feeling.

Until next time,

Hari Om Tat Sat.

Reviews

Thank you Scarlett
That was beautiful -
Your affirmations are wonderful
I feel asleep listening to this last night and came back to it this morning instead of a TM as my normal
So awesome!

Scarlett, such a beautiful nidra meditation. Your voice and words, and music is very calming, peaceful and serene. All my thanks.

Lovely yoga nidra with music and wonderful affirmations. Thank you ❤️