So coming to a relaxed position.
You want to come to a most relaxed position so your body can feel so relaxed that it can just fall asleep.
However,
Your awareness is observing your experience and stays awake,
But in a very peaceful and tranquil way,
Bringing the mind and body into a deep healing state.
Today we're doing a yoga nidra for peace.
Feel free to say to yourself as you breathe in,
I am peaceful.
And as you breathe out,
I am peaceful.
Noticing the back and forth movement of your belly as you breathe in,
Belly expands.
And as you breathe out,
Belly falls.
Your breathing is effortless.
Notice the breath of the nostrils as you inhale.
Notice the temperature.
Maybe it's cool.
And as you exhale,
The temperature of air is warm.
Just noticing with a neutral mind,
Allow your experience to be just as it is.
Whether there's thoughts that release in the mind,
Just allow them to be.
It's okay that thoughts are there.
The idea is to not resist the thoughts,
Hold on to them,
Talk to them.
Just allow them to be there like clouds in the sky.
You're just watching.
You're watching the clouds float by.
And in between the clouds is blue sky.
In between the thoughts,
There are spaces of no thought.
There are spaces of calm,
Spaces of peace.
Allowing your experience to be your experience.
Just watching the thoughts.
And back to watching your breath.
Notice the sensation of breath in your body.
If a thought pops back into the sky of your mind,
Just watch that cloud float on by and refocus back onto your breath.
Notice your breath at your belly.
And in your ribs and your abdomen.
Just noticing and observing the blue skies,
The tranquility,
The peacefulness of your mind.
Free from worry.
A calm mind full of serenity.
Bringing about a deep trust that things are unfolding as they're meant to.
And any time your mind wanders or is distracted,
Congratulate yourself for noticing and lovingly gently bring your attention back to the point of focus as we focus on each part of the body.
Notice a breath in your toes.
Whether you notice a sensation or absence of sensation.
Notice your right big toe.
Just noticing,
Observing without judgment.
Allow it to be as it is.
And notice the second toe.
Breathing peacefully.
Notice the third toe.
And the fourth right toe.
The right pinky toe.
Notice the bottom of your right foot.
The heel.
Just noticing.
Notice the top of your right foot.
Drawing your awareness upward.
Your right ankle.
Your right shin.
Right calf.
Awareness of peace in your right knee.
And behind your right knee.
Hamstring.
Noticing with awareness.
Allowing it to be just as it is.
Bring your awareness.
Noticing your left big toe.
Left second toe.
Right calf.
Be with your left third toe.
Left fourth toe.
Pinky toe.
Notice the bottom of your left foot.
Just noticing.
With awareness,
Notice your arch.
And the heel.
Moving your awareness upward to your ankle.
Sending your calm mind to your ankle.
Noticing left shin.
Left calf.
Left knee.
Be with your left thigh for these moments.
Whether you notice a sensation or absence of sensation.
Left femur.
Left hamstring.
And now bring your awareness up to your right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Awareness of right pinky finger.
Just noticing.
Allow your experience to be your experience.
It is meant to be just as it is.
Notice your right palm.
Back of your hand.
Sending tranquility to your right wrist.
The right wrist feels safe.
And relaxed.
Be with your right forearm.
Elbow.
Upper arm.
Draw your awareness to your right shoulder.
Allow it to be as it is.
Whether there's thoughts or emotions that release.
They're all okay.
Allow them to be.
Floating in the sky of your mind.
To once again open up to the peaceful and tranquil sky.
Notice right shoulder blade.
Right collarbone.
Bring awareness to your left collarbone.
Left shoulder blade.
With your awareness on your left shoulder.
Sending peace,
Love,
And compassion.
Left upper arm.
Left elbow.
Left forearm.
Left wrist.
Left back of the hand.
Notice your left thumb.
Awareness to your index finger.
Be with your middle finger for the next few moments.
And left ring finger.
Left pinky finger.
Send your awareness down to the tip of your tailbone.
With your awareness,
Your loving attention.
Bringing your peaceful and calm mind to your tailbone.
And up to the sacrum,
The triangular bone.
Lying flat along the support beneath you.
And with each breath,
One breath per vertebra,
Following and bringing your loving attention to each of the 26 vertebra up your spine.
26 breaths to the base of your skull.
Peaceful,
Tranquil breaths.
Beautiful.
And bring your awareness back down to your hips.
Allow your experience to be just as it is.
Whatever thoughts or emotions arise,
Allow them to be there.
Allowing them to float away as clouds.
Your mind clear,
Blue,
Tranquil sky.
Notice your pelvis.
Awareness of your pelvis.
Bring awareness of glutes.
Flowing your awareness upward to your belly.
Whether you notice a sensation or absence of sensation.
And abdominal organs.
Noticing your ribs.
Noticing your lungs.
Bringing in peace on the inhale.
And exhaling,
Relaxing even more.
Awareness of heart.
Maybe you feel it beating.
Flowing your awareness upward to your neck.
The muscles,
Cartilage,
Throat,
Vocal cords.
With awareness,
Bringing in peace.
Awareness of jaw and chin.
Notice your cheeks.
Temples.
Eyebrows.
Forehead.
Your tranquil and peaceful brain.
With peace,
Your mind is free from worry.
Feel safe,
Calm,
And tranquil.
And for the next few moments,
With each breath,
Say to yourself,
I am peace.
Now bring your awareness back into the room.
Notice the sense of touch and pressure you feel on the support beneath you.
When you're ready,
Open your eyes.
May your mind,
May your being,
Walk with peace.
Even amongst challenges.
Have a beautiful evening.
Namaste.
