Hello beautiful soul and welcome to this guided meditation.
I will be guiding you through a yoga nidra body scan.
So you can do this meditation in your bed preparing to go to sleep or anytime throughout the day to just rest and recharge.
So take a few moments to feel the energy of your body.
Take a few moments to find a comfortable place to lie down.
Maybe cover yourself with some blankets or even place a bolster or a pillow underneath your knees if that feels good.
And just lying flat on your back,
Let the arms just effortlessly flop out by your sides and bring your eyes to a heavy close.
Let all the muscles in the face relax.
Let all the muscles in the body relax as you feel yourself deeply connected to the surface beneath you.
As you melt your body even deeper and deeper into this feeling of being supported,
Loved and held.
And start to notice your breath.
Noticing the cool air as you breathe in through your nose and the warm air as you breathe out.
Just continuing to focus and watch that peaceful breath.
With every exhale,
Just let the body go.
Start to bring your awareness to the tips of your toes,
The spaces between your toes,
The soles of both the right and the left foot,
The tops of both feet,
Both the right and the left heel,
And the right and the left ankle.
And notice both feet together.
Maybe you notice a numbing sensation or tingling.
Your body is just simply preparing to rest,
To be in its natural,
Peaceful state.
Start to bring your awareness to your right shin,
Your right calf,
Right knee,
And the back of your right knee,
Your right thigh,
And the back of your right thigh,
Your right hip,
Your right glute,
And the front of your right pelvis.
And just notice your whole right leg,
Feeling heavy,
Completely effortless.
Notice your whole right leg.
And bring that awareness to your left shin,
Your left calf,
Left knee,
And the back of your left knee,
Your left thigh,
And the back of your left thigh,
Left hip,
Left glute,
The front of your left pelvis.
Notice the whole left leg.
Notice the whole left leg.
And notice both legs together,
The whole lower half of your body.
The whole lower half of your body is completely relaxed.
And bring your awareness to your right waist,
Your right low back,
Your right ribs,
Right middle back,
Right side of your chest,
Your right shoulder,
And the back of your right shoulder,
Right bicep,
And elbow,
Your right forearm,
And right wrist,
And the tips of your right fingers,
The spaces between your right fingers,
The palm of the right hand,
Back of the right hand.
Notice your whole right hand,
Maybe that tingling,
Pulsing,
Numbing sensation,
Your whole right arm,
Whole right side of your body,
Whole right side of your body,
Whole right side of your body.
And bringing that awareness to your left waist,
Left side of your low back,
Your left ribs,
Left middle back,
Left chest,
And shoulder,
And the back of your left shoulder,
Down your left bicep,
Left elbow,
Left forearm,
And left wrist,
The tips of your left fingers,
Spaces between your left fingers,
The palm of your left hand,
Back of your left hand.
Notice the whole left hand,
The whole left arm,
The whole left side of your body,
The whole left side of your body,
The whole left side of your body.
And notice both sides together as you feel heavier,
Heavier,
And more deeply relaxed,
Bringing your awareness to the back of your neck,
Your collarbone,
Your throat,
Your jaw,
As you let it release,
Your lips,
Your teeth,
The roots of your teeth,
Your gums,
Your tongue,
And the tip of your tongue,
And noticing and feeling your whole mouth,
Bringing your attention to the insides of both the right and the left cheeks,
And the outside skin of both the right and the left cheeks,
Both the right and the left ear,
Both right and left earlobes,
And noticing the nose,
The inside of the right nostril,
Inside of the left nostril,
Noticing the nose as one,
Noticing both eyes as they soften and are heavy in their sockets,
And missing the space between your eyebrows,
Your brow bone,
The right temple,
The left temple,
Your forehead,
The back of your skull,
Finally the crown,
The top of your head,
Noticing your whole head as one,
And noticing the entire body,
The entire body,
The entire body.
You can stay here as long as you like,
Or even drift off into sleep.
Thank you.
Namaste.
