yoga nidra body scan

Body Scan

Allow your awareness to travel through your body now on a journey of sensation. Simply feel each part as it is mentioned, and without moving, remain still. Welcome all sensation, just as it is. Begin with the mouth, feel your mouth, feel sensation in your mouth. Feel your jaw, lips, upper lip, lower lip, notice where the lips touch, feel the inside of the mouth, roof, under tongue, upper teeth and gums, lower teeth and gums, tongue, root of the tongue, center of the tongue, tip, notice sense of taste in the mouth. Feel the left inner cheek, right inner cheek. Now feel all the parts together now as a whole, feel your mouth as sensation, as energy, as radiant vibration.

Feel your nose. Notice the nostrils, left nostril, right nostril, both nostrils. Notice the breath, nasal passages, follow nasal passages all the way back into your head.

Become aware of your ears, right ear, left ear, both ears simultaneously. Feel the wrinkles and folds of the ears, backs of the ears, earlobes, ear canals. Follow ear canals into the inner ear. Notice your ears receiving sound, listening. Feel your ears hearing.

Feel your eyes, left eye, right eye, both eyes together. Notice eyelids, feel each eyelash. Notice where the eyelids touch. Become aware of the surface of the eyes, centers of the eyes, backs of the eyes. Feel your eyes now as energy, radiant glowing embers.

Bring awareness to your crown, forehead, face. Feel your whole head. Feel your neck. Back of the neck, sides of the neck, throat. Notice your right palm, thumb, first finger, second finger, third finger, fourth finger. Feel your whole hand alive with energy. Feel your wrist, forearm, elbow, upper arm, whole shoulder. Notice the notch at the base of the throat. Notice your left palm, thumb, first finger, second finger, third finger, fourth finger. Feel your whole hand alive and filled with sensation. Feel your left wrist, forearm, elbow, upper arm, whole shoulder. Notice the notch at the base of the throat.

Become aware of the upper chest, upper back, shoulder blades, feel your heart center. Notice your abdomen, ribs on the back, solar plexus. Feel your belly, navel center, pelvis, hips. Feel your right hip, thigh, knee, lower leg, calf, ankle, foot, toes, sole of the foot, whole foot. Feel again the pelvis, left hip, thigh, knee, lower leg, ankle, foot, toes, sole, whole foot. Notice both feet. Feel your root, between your sitting bones, navel center, solar plexus, heart center, throat center, mouth, third eye between the brows, crown.

Feel now the back body resting on the earth. Bring awareness of your whole back body as sensation alive with vibration. Feel now the front body. Filled with radiant vibration. Pour your awareness like liquid into the right side of your body, feel the right side. Pour your awareness like flowing sensors into the left side. Feel your left side. Feel midline. Feel your body as a whole. Complete entity. Feel sensation throughout your entire body.

http://jenniferreisyoga.com/yoga-nidra-scripts/

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