Today's meditation will journey through the physical,
The energy and goes through Manomaya Kosha which is the mental body.
The Manomaya Kosha is the mind being aware of the sensations and feelings.
All you need to do is to make yourself comfortable in Shavasana,
Whether that will be patting or something to cover you.
I will let you move into a comfortable position now.
Just a reminder when the time comes,
I'll ring the singing bowl to bring you out of your Yoganidra.
So adapt in a nice and open posture.
Anything that is in the way,
Move it out of the way.
Let's help the body to settle by doing three very deep breaths.
When you're breathing in,
You're going to tense your whole body,
Making your body rigid.
Tense,
Tense,
Tense.
And when you're breathing out,
Letting the body relax and release.
Let's do two more deep breaths at that.
When you're breathing in,
You're going to tense your whole body,
Making fists,
Squeeze your face,
Your legs,
Your feet.
Tense,
Tense,
Tense.
And exhale,
Release and relax.
Okay,
So one more round of deep breath at that.
When you're breathing in,
You're going to tense your whole body,
Making the whole body tight,
Whole body rigid,
Your face,
Making fists,
Your belly,
Your feet.
Tense,
Tense,
Tense.
And exhale,
Release and relax.
Simply observing your body now,
Resting in Shavasana,
Allowing any sensation to come to you without the need to push them away.
Yoga Nidra is welcoming to all that is in this present moment.
Does it help?
Put the body to rest.
For the body scan,
Allow your awareness to float to your right thumb,
Your right index,
Right middle finger,
Right ring finger,
Right little finger,
Centre of the palm,
Back of the hand,
Forearm,
Upper arm,
Right armpit,
Right shoulder,
Awareness of the sensations to your whole right arm,
Releasing and relaxing into the support of the earth,
Right side of the chest,
Right waist,
Awareness of the sensation down to the right leg,
Upper leg,
Lower leg,
Sensing the sole of the foot,
Back of the foot,
Awareness scanning of the toes,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The awareness to the whole right side of the body,
Releasing and relaxing into the support of the earth.
Awareness to the left side,
Allowing the sensations to come to you,
The tip of your left thumb,
Index finger,
Middle finger,
Ring finger and little finger,
Sensation at the centre of the palm,
Back of the hand,
Whole left hand,
Releasing and relaxing into the support beneath us,
Forearm,
Upper arm,
Armpit,
Shoulder,
Awareness of the sensation to the left side of the chest,
Left waist,
Down to the left leg,
Upper leg,
Lower leg,
Sole of the left foot,
Back of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Awareness to the whole left side of the body,
Releasing and relaxing to the support beneath us,
Awareness of your head,
Skull,
Forehead,
Eyelids,
Gently closed,
Eyeballs,
Releasing back,
Awareness to the cheeks,
Lips,
Gums,
Teeth,
Awareness to the right ear,
Awareness to the left ear,
Awareness to the tip of your nose,
The nostrils,
Awareness to your whole face,
Resting peacefully and gently,
Awareness to the whole body,
Releasing and relaxing into the support of the earth,
Bringing your awareness to the breath,
Notice the breath as it goes in,
Notice the breath as it goes out,
Imagine you are on an elevator,
Lying in shavasana,
As you're breathing in,
The elevator goes up in the sky,
As you breathe out,
The elevator goes back down to the ground,
Just imagine being in this elevator,
Controlled by your breath,
When you're breathing in,
It takes you up,
Two,
Three,
Four,
When you're breathing out,
It takes you down,
Two,
Three,
Four,
Imagining you are in an elevator,
Counting the breath up and counting the breath down,
Allowing your attention to be on the breath,
The sensation,
The feeling of going up,
The sensations and feeling of going down,
And now letting go of that visualization,
Let your breath to return back to the natural rhythm,
Simply observing your whole body,
Lying down in shavasana,
Imagine the lightness in your belly,
Imagine the lightness in your chest,
Just like a balloon in the lungs,
Imagine the feeling of that lightness in your right arm,
Your right hand,
Feeling of lightness in your left arm,
Your left hand,
The upper body feeling light,
And imagine the feeling of a heaviness on your left foot,
Your left leg,
And your left hip,
Imagine the feeling of a heaviness on your right foot,
Right leg,
And right hip,
Feeling the upper body light and the lower body heavy,
Just notice parts of the body,
If there is anything feeling uncomfortable,
Feeling anything that is uncomfortable right now,
Without judgment,
Without the need to move,
Just simply notice the discomfort,
Without the need to react,
Noticing the opposite,
Just notice any part of the body that feels light,
Anything that feels comfortable,
Any part of the body that feels comfortable and light,
Awareness the sensations in your whole body,
Resting down into the support beneath us,
Feeling your whole body resting in Shavasana,
From the crown of the head to the soles of the feet,
The sound of a singing bowl gently bring you out of yoga nidra,
And so start to feel the movement of the toes,
The movement of the fingers,
And then deep breath into the nose,
And exhales through the mouth,
And please gently pull the knees into the chest,
And roll over to one side,
And please make your way up to seated,
Sitting tall with the eyes gently closed,
And we'll be enjoying the hands together in front of the heart in Anjali mudra,
Many blessings to you,
Namaste.
