Body Scan With Digestion Technique

Unwind your mind & body with this body scan that ends with a digestion technique. Can be done any time of day, in any mood, with the intention to balance, release, & relax. Find a cozy spot to lie down & let's settle in.

Transcript

Welcome,

My name is Jamie and I live in Northern Michigan.

Let's connect together to do a body scan.

Go ahead,

Find a comfortable position in your home to just lay down and take a load off.

You can lay on your couch,

In a recliner,

In your bed if you'd like,

Or you can even roll your yoga mat out and like I said,

Take a load off.

Go ahead and grab a pillow,

Maybe a couple pillows.

Use one pillow to rest your head nicely and use another pillow to place underneath your knees if you'd like.

We're just gonna take a moment and get settled here.

And once you're feeling ready,

Just go ahead and observe your body right now.

Observe how you're feeling in this moment and just breathe freely,

Don't change your breath yet.

Notice what your energy is like today,

What your mood is like today.

Not to judge,

But just to simply notice.

Observe your body getting nice and heavy and sinking into the earth,

Or the bed or the couch.

Unclench your jaw,

Rest your tongue at the bottom of your mouth,

Soften your cheeks and the space between your eyebrows.

Drop them shoulders down and just allow your body to feel heavy and supported by what's underneath you.

Know that we're gonna take just a few moments together to move our breath around and move that energy around just to feel a little bit better about life.

Option to place your palms and rest them beneath you.

And from here,

Go ahead and notice your toes.

Give your toes a gentle wiggle if you'd like.

And as we're noticing our toes,

We're gonna breathe in through the nose,

Out through the mouth,

Nice and slow.

Inhaling through the nose,

Exhaling through the mouth.

Notice the soles of your feet,

Your heels,

And envision sending your breath all the way down to the bottom of your feet.

Option to breathe in through your nose,

Out through your nose,

Or in through your nose,

Out through your mouth.

Yogi's choice.

Whichever breath technique you're comfortable with in this moment.

Relax the tops of your feet and your ankles.

Notice your shins and feel the way your feet are moving.

Feel the back of your feet.

Feel the back of your calves rooted to the earth.

Soften your knees.

Observe your thighs,

The front of your thighs,

Your quads.

Notice how our clothes feel against our quads right now and the rest of our legs.

Feel the back of your quads and your glutes rooted to the earth.

Feel what's ever beneath you,

Supporting your body right now.

Allowing you to have this time to relax.

Soften your glutes.

If you feel clenching,

Go ahead and release.

Rest the front of your hips.

Let's send our breath to our hips.

Just envision your breath moving to the hips to unravel those knots.

Notice your torso and the sides of your torso where your obliques are.

Notice your lower abs and your upper abs.

Let's take an extra moment here as we feel our belly rising as we inhale and contracting as we exhale.

Take note of your ribs and your rib cage and the front of your chest,

That heart space.

Notice that belly rising up to the chest as it goes from your belly all the way up past your ribs and your chest and comes out the back of your throat.

Feel your shoulder blades sink into what's underneath you.

Feel the breath travel up past the collarbones and relax them shoulders as much as you can.

Soften your biceps and your triceps.

Observe your elbows sinking into the earth.

Relax your forearms and your wrists as much as you can.

Take note of your hands and your fingers,

Feeling the earth.

Option to wiggle your fingers a little bit if you'd like here as we breathe some life into them and release.

Moving up to your neck,

Checking in with your neck and your shoulders and the back of your,

Feeling it sink deeper into the earth and being supported comfortably.

Unclench your jaw,

Put your tongue on the bottom of your mouth.

Soften your cheeks and the space between your eyebrows and relax your cranium as much as you can.

Option to gently turn your neck from side to side if you'd like,

Just nice and slow.

Release whenever you're ready.

Just observing our body.

Notice how it's feeling right now.

Notice our body and our breath and our mind.

Just to judge or just to notice,

Not to judge.

If you'd like to surround your body in some warmth,

You can envision a nice glowing yellow or gold light wrapping around your whole body,

Your whole space,

The whole room you're in.

Feel the warmth that this light carries.

Feel the relaxation and the happiness,

Bringing awareness to our body and breath feels.

And from here,

If you'd like,

Go ahead and bend those knees,

Placing the soles of the feet to the earth and go ahead and bring those knees together so they're leaning on each other.

And our feet are out towards the edge of our mats or just to off to the side a little bit.

Feeling that pelvis rooted to the earth right now.

Feeling your breath moving up and down your body.

And from here,

Let's add an extra digestion technique.

Go ahead and take your right hand and just go ahead and form a fist with your thumb out to the side.

And once you got that,

Go ahead and place that fist knuckles down underneath your belly button.

And go ahead and start moving that fist in a clockwise position,

Nice and slow.

And once you feel like you have the hang of that,

We're just gonna move our hand across our belly.

We're gonna,

Just the circumference of our belly here,

We're gonna use our ribs as a guide.

We're doing little circles and moving it around.

And you'll feel where you'll have to switch your hands.

Just go ahead,

Switch your hands,

Continue with the fist in this circular motion and just follow your belly all the way down underneath the navel.

And just continue this motion.

You can do this underneath your shirt or on top of it.

Keep going around your belly at least three times minimum,

If not more.

Notice your breath and wherever you are,

Let's go around one more time,

Making sure to finish right where we started underneath the navel and release at any time.

And let's just take a few more moments to notice our body and how it's feeling.

Clench your jaw.

And when you're feeling ready,

Go ahead,

Extend those legs long,

Extend those arms up overhead for a great big giant stretch here.

Just move organically.

Big,

Loud,

Audible breaths if you'd like.

Let it all out.

One more for good measure.

And thank you for spending this minutes together,

Connecting and moving our energy around and just getting in touch with some relaxation that we so desperately need.

I wish you a wonderful day ahead.

May you be well,

May you be safe,

May you be at peace.

Reviews

Beautiful deep relaxation to soothe the body’s systems.

Thank you for the special attention around my digestion as I’ve been having some gut issues for quite a few months and this special attention to it was much appreciated. 💕🙏

Beautiful. Thank you The digestion part was very helpful.
Blessings on your snowy day in upper MI. XC skiers delight!

Thank you for your meditation session I am very relaxed and happy 😊