Hello and welcome.
My name is Alicia.
This practice follows the Bihar tradition and is traditionally done as part of a longer yoga nidra practice.
For our purposes today,
We'll begin on the right side of the body as this is connected to the left side of the brain,
Sometimes called the analytical mind.
In doing so,
We can allow the thinking mind to rest and to shift from thinking to feeling as we move to the left side of the body,
Which is controlled by the right side of the brain,
The hemisphere that allows you to connect more readily to the present moment.
The practice will end with an integration of not just right and left hemispheres of the brain,
But whole body awareness,
Encouraging mindfulness and presence with your whole self.
I hope this practice brings you a sense of ease and peace when you are short on time.
If possible,
Lie down on your back on a surface other than a bed before beginning this practice.
This practice can also be done seated or lying on your side.
Close down the eyes.
Begin to let the body breathe you.
Begin on the right side of the body.
Bring your awareness to your right hand.
Become aware of your right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back of the hand,
Wrist.
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit.
Right side of the ribcage and lung,
Waistline,
Right thigh,
Kneecap,
Lower leg,
Ankle,
Top of the right foot,
Sole of the right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe,
Baby toe.
Hold the entire right side of your body in your awareness.
The whole right side.
Fill your right side with your awareness now.
Move your awareness to your left hand.
Bring awareness to your left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back of the hand,
Wrist.
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit.
Left side of the ribcage and lung,
Waistline,
Left thigh,
Kneecap,
Lower leg,
Ankle,
Top of the left foot,
Sole of the left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe,
Baby toe.
Wash the entire left side of your body with your awareness.
The whole left side.
Feel the entire left side of your body now.
Now to explore the back of your body,
Moving from right to left fairly quickly.
Feel the sole of your right foot,
The sole of your left foot,
The soles of both feet together.
The back of your right heel,
Back of your left heel,
Both heels together.
The right calf,
The left calf,
Both calves together.
Back of your right knee,
Back of your left knee,
The backs of both knees together.
Right hamstring,
Left hamstring,
Both sets of hamstrings together.
Right glute,
Left glute,
Both glutes together.
Back of the pelvis,
Lower back,
Middle back,
Upper back.
Feel your right shoulder blade,
Left shoulder blade,
Both shoulder blades together.
Right arm,
Left arm,
Both arms together.
Back of the neck,
Back of the head,
Crown of the head.
Feel your entire back body.
The entire back body in your awareness now.
Now feel the crown of the head,
Your forehead,
Your right eyebrow,
Left eyebrow,
Both brows together.
Brow center,
Right eyelid,
Left eyelid,
Both eyelids together.
Right eyeball,
Left eyeball,
Both eyes together.
Right nostril,
Left nostrils,
Both nostrils together.
Bridge of the nose,
Tip of the nose,
Your whole nose.
Upper lip,
Lower lip,
Both lips together.
Feel your chin,
Feel the right side of your jaw,
The left side of your jaw.
And feel both sides of your jaw together.
Feel your whole face.
Feel the right side of your head,
The left side of your head.
Now feel both sides of your head together.
Feel the right side of your throat,
The left side of your throat.
Feel your whole neck and throat together.
Right collarbone,
Left collarbone,
Both collarbones together.
Right side of the chest,
Left side of the chest,
Both sides of the chest together.
The whole chest all together.
Feel the abdomen from your ribs to your belly button.
Low belly,
Pelvis,
Root of the pelvic floor.
Both thighs,
Both kneecaps,
Both shins,
Both ankles,
The tops of both feet.
Feel your right leg from your toes to your hip,
Your left leg from your toes to your hip.
Feel the entirety of both legs together.
Feel your right arm from fingertips to shoulder,
Your left arm from fingertips to shoulder.
Feel both arms together.
Keep your arms and legs in your awareness.
Add your entire torso and your head to your experience now.
Feel the entire body in your awareness now.
Your whole body.
Feel your whole body now.
Your whole body.
Feel your whole body now.
Your whole body.
With this sense of integration,
Begin to feel your whole body pressing into the surface beneath you.
Feeling the back body pressing into the floor.
Becoming aware of the body breathing.
Bring some movement back into the body.
And when you're ready,
Blink your eyes open and prepare to return to your day.
This rotation of consciousness is now complete.
Thank you so much for being here.
I appreciate your presence.
Hari Om Tat Sat Namaste
