NSDR Body Scan To Melt Away Tension With Visualization

Want to relax? Getting ready to sleep and want some guidance? This meditation is a guided tension release moving from the tips of your toes to the tip of your nose. You will be full of good tingles by the end.

Transcript

Hello there,

Welcome to the meditation.

Let's take a few moments and get comfortable.

The first thing is,

This meditation is usually better when you're lying down.

If you choose to do this seated in a chair,

That's fine as well.

Make sure you get comfortable.

Make sure you scratch all the things that need to be scratched,

That you move around all the little things that are niggling.

And as we get comfortable,

Let's just make sure that our mouth and our hands are in the right position.

So the first thing is your mouth,

Lips gently touching each other,

The teeth lightly touching each other,

And the tongue pressed against the roof of the mouth gently.

The palms of your hands,

Let's turn those up to face the sky.

Now with everything right and underway,

Let's take a little bit of time to focus on your breathing.

And let's pay attention to slowing down everything.

Don't worry about the world,

It'll be here when you come back.

Focus on your breath,

Relax.

Now I want you to take a sound from the outside that you've heard and allow it to just pass through your body.

Those outside sounds are not going to pull you out of your meditation.

They're actually going to pull you deeper into it.

Each outside sound moves through your body gently and is released.

Now let's begin.

I want you to focus on your toes.

And what I want you to do is I want you to focus on relaxing the toes as much as possible.

All of a sudden,

All tension is lifted and smelts away like ice on a hot summer's day.

Smelts the tension away from the toes.

You may even try to wiggle your toes and discover you can't.

And that's okay.

The toes are very happy,

So relaxed.

You start to feel a slight tingling in your toes,

Pleasantly tingling.

Feels lovely,

Doesn't it?

Let's move on to your feet and focus on relaxing the feet.

Feel all that tension just melting away like ice on a hot summer's day.

And as you relax,

You realize,

I can't really move any of the muscles in my feet.

And that's okay.

It feels nice to just relax and let go.

And I want you to notice the pins and needles.

They're traveling from your toes now and moving into the feet.

So now,

Feel the pins and needles in your feet and in your toes.

Feels good.

Let's move up into your ankles.

Feel all the tension in your ankles and tell your ankles to relax.

Try and verbalize this in your mind,

This sound,

Relax,

Relax.

And feel the tension leaving your ankles like melting ice on a hot summer's day,

Pleasantly leaving you.

Once again,

You notice that if you try to move your ankles,

You can't.

And that's okay.

It feels good.

Notice the tingling sensation moving into your ankles as well.

And so now you can feel it in your toes,

In your feet,

And in your ankles.

Tingles.

Let's move up to your calf muscles,

The lower leg,

Front and back.

And I want you to command your lower leg to just relax,

Relax.

Feel all that tension leaving your lower leg,

All that tension melting away like ice on a hot summer's day.

If you happen to try to move your lower leg,

You notice that you can't.

And that's okay.

Feels good to release that tension and relax.

And let's notice the tingling little pins and needles moving up from the ankles,

Coming up a little bit more,

A little bit more.

Oh,

You can feel it now all over the lower leg from the tips of your toes to the lower leg.

That feels good.

Let's move to the knees now.

And as you focus on the knees,

Relax,

Let the tension release,

Melting away like ice on a hot summer's day.

Feel that tension just leave you and feel the tingling sensation moving up from your lower leg,

Up,

Up into your knees.

And now you can feel that tingling all the way from the tips of your toes to the top of your knees.

Feels good.

Feeling all the blood stimulating the nerves in the skin.

It's a good way to feel energy moving through your body.

Now let's move to the thighs,

The upper legs.

And let's spend some time here.

Tell them to relax.

Visualize the tension melting out of your upper thighs,

Melting away like ice,

Melting on a hot summer's day,

Pleasantly leaving your body.

And as it leaves,

You notice that you try to move a little bit and that your muscles aren't responding,

Truly letting go of all tension.

And in doing this,

You start to notice the pins and needles,

The tingling sensations rising up from your knees,

Up,

Up,

Up into your thighs,

At the back and the front of your thighs as well.

That feels nice.

Now I want you to focus on your pelvic area all the way,

All the way around from the front to the back,

The sides.

And I want you to relax tension.

Relax,

Relax.

And I want you to notice that every time you think about it,

That tension melts away,

Melts like ice on a hot summer's day,

Melting away.

And you notice even if you wanted to,

You couldn't tell these muscles to move.

And that's okay.

It feels good.

It feels nice.

Now I want you to control the tingles,

The pins and needles,

And I want you to stimulate the feeling of those pins and needles rising up all the way from your thighs.

Let's go up the back,

Up your bum,

Along the glutes.

Feel it around the hips,

All the way up the front,

Till everything is tingling.

And let's move up.

Now I want you to focus on the midriff,

The part of the body that we would call the front,

Being the stomach,

The sides,

The waist,

Up to the ribs,

The lower back as well.

And I want you to relax everything.

And notice that your breathing is something that can't relax.

And that's okay.

I want you to let go of your breathing control and give it over to your body.

And let your body breathe whenever it tells you it needs to breathe.

Let your body do the breathing for you.

Focus on relaxing any tension,

Melting away like ice on a hot summer's day.

And as it leaves you,

As that tension leaves,

I want you to bring the tingling sensations,

The pins and needles,

Up from your pelvic area,

All the way up.

So you feel that tingling all around your belly,

Your belly button,

The sides of your hips,

Your lower back.

Feels good.

Let's bring it up even higher.

Let's focus on the chest.

Let's focus underneath the arms.

Let's focus on the middle of the back to the upper part of the back.

And I want you to tell them to relax.

Tell the chest,

Relax.

Release tension from the chest.

All those muscles under your armpits,

Tell them to relax.

The middle of the back,

Tell it to relax.

Release tension.

Feel that tension melting,

Melting away like ice on a hot summer's day.

And even if you wanted to move,

You notice that you can't,

And that's okay.

You've successfully disconnected from those muscles and allowed them to relax.

Feel the tingling sensations rising up,

And all of that tingling from the tips of your toes into your feet and your ankles tingling,

The lower legs,

The knees,

Your thigh muscles.

Feel those tingling sensations all over your pelvis,

All over your glutes rising up,

Your lower back,

Your hips,

Your stomach,

Tingling sensations,

Pins and needles all the way into your chest,

The muscles down,

The armpits,

The middle of the back as well.

Feel them all tingling together.

Everything is tingling together.

Now,

Let's go down to your hands,

The tips of your fingers,

Palms of your hands.

Relax,

Relax,

Let go.

Release the tension in your hands.

Feel it melting away,

Melting away like ice on a hot summer's day.

Even if you wanted to move your fingers pleasantly,

You've let go.

Feel the tingling sensations start in the fingertips,

Moving down the fingers,

And then feel it in the palms of the hands as well.

The blood is radiating,

Feeling it moving through the skin.

Now,

Let's move up into your forearms.

Tell the forearms to relax,

Relax,

No tension.

Feel the tension in your forearms release and melt away like ice,

Melting away on a hot summer's day.

Feel the tingling sensation moving from the tips of your fingers,

The palms of your hands,

Into your wrists,

Into the lower part of your forearms,

Working its way up,

All the way up,

Up,

Up,

Into your elbow.

And enjoy that feeling.

Let's focus now on the upper arm.

Relax,

Relax,

Relax,

Release the tension in the upper arm.

Feel that tension melting away from your muscles,

Melting away like ice on a hot summer's day.

As the tension melts,

You notice your breathing helps as well.

With every exhale,

More tension is released from your entire body.

Notice the pins and needles,

The tingles,

That sensation moving up from your elbows all the way around from the biceps to the triceps.

Feel that tingling sensation.

Now,

Bring your attention to your shoulders at the tops of your arms and the upper back connecting up to the neck.

All of those muscles.

Let's put tension there and tell those muscles to relax.

Relax.

Feel the tension melting,

Melting away,

Melting away like ice.

Relax.

Start to feel those tingling sensations now meeting up.

The pins and needles,

Those lovely tingles from the upper arm moving into the shoulder,

From the chest moving over the front of the shoulder,

The collarbone,

From the lower back moving up to the middle back and the upper back.

Feeling that tingling sensation now all over your body,

For everything below the neck.

It feels lovely,

Doesn't it?

Let's focus now on the neck.

Bring your attention to the back of the neck.

Relax,

Release tension.

Bring your attention to the front of the neck,

The throat.

Relax.

Relax the tension there.

Let it go.

Feel the tension melting away like ice on a hot summer's day.

Feel the tingling sensations move up through the neck,

The back of the neck,

The front of the throat.

Tingling.

Focus your attention now on the muscles that move from the back of the neck up around the head,

The skull.

Tell all of those muscles to relax.

Relax.

Release the tension in all the muscles that surround your skull,

Behind your ears,

At the top of the neck,

At the top of the head.

Relax.

Let's move now to the forehead.

All those all those muscles that clench up when we feel a little bit upset.

Let's relax the forehead.

Tell all those muscles to relax.

Let go.

All the muscles now around the eyes.

All the muscles around your eyes.

Relax.

Release tension.

Feel the muscles in your cheeks,

The upper cheeks.

Relax.

Release tension.

Let's go down to the mouth.

All the muscles around the top of the mouth,

The sides of the mouth,

The lower cheeks,

The bottom of the mouth.

Relax.

And finally,

The jaw.

Feel all the muscles in your jaw.

Relax.

Release tension.

And let's melt away all the tension like ice on a hot summer's day.

The forehead around the eyes,

The upper cheeks,

The top of the mouth,

The sides of the mouth,

The lower cheeks,

The bottom of the mouth,

And the jaw.

And feel it all relaxing.

Let's bring those tingling sensations from the neck up the back of the head all over your skull.

Feel that tingling all over your skull.

Into your forehead,

Moving in the muscles around the eyes.

Tingling,

Tingling,

Gentle sensations.

They feel great,

Don't they?

Move them around into your upper cheeks,

The top of the lip,

The top of the mouth,

The sides,

The bottom,

The jaw.

Feel that tingling sensation.

Feels good,

Doesn't it?

Let's focus now on feeling those tingling sensations through the entire body for 10 breaths.

As you inhale,

Feel it strengthening your tingling sensations.

Every inhale gives it fuel,

And every exhale opens the tingling sensations up and allows the energy of the universe to pass through it.

Inhale and strengthen your tingles.

Exhale and let go of tension.

Release everything and feel the universe move through you like a wind through a tunnel.

Breathe in,

Strengthen those tingling sensations,

And breathe out and feel that energy moving like a wind through you.

This is the pulse of the universe.

This is the end of our meditation.

Reviews

Wow. Got so much tingles! Thank you for this meditation!!

Thanks. I felt so relaxed after. I'll be coming back to this one.