Welcome.
Make yourself comfortable lying on the floor,
Or a couch,
Or a bed.
Lying on your back,
Arms down by the side,
Hands either facing up or down.
Whatever's more comfortable to you.
Gently allowing the eyes to close.
And with your eyes closed and visual distractions removed.
Starting to slow down.
And to go within.
Moving into the senses now.
Bringing your attention to your mouth.
A sense of taste.
Noticing the position of your tongue.
How your jaw feels.
How your throat feels.
Releasing any tension in the mouth.
In the jaw.
In the tongue.
Just noticing any sensations there.
There are no rights and there are no wrongs.
Only what you notice.
Moving your awareness from the jaw and the mouth and the tongue.
To the ears.
Notice your sense of sound.
What do you hear?
Perhaps the sound of your own breathing.
Perhaps the sound of the room.
Perhaps the sound of the building you're in.
Or even sounds from outside the building.
In the distance.
In the distance.
In the distance.
In the distance.
Moving your awareness from the ears to the nose.
Connecting with the breath at the nostrils.
In and out.
Noticing if there's a difference in temperature between the in-breath and the out-breath.
Are there any scents in the room?
Are you picking up any fragrances?
Are you picking up any fragrances?
I wonder if you can notice if you're breathing in more.
And breathing out more through one of the nostrils.
Moving your attention from the breath at the nose up to the eyes.
In these days of excessive screen use,
Our eyes get tired very quickly.
In these days of excessive screen use,
Our eyes get tired very quickly.
It's nice to have the eyes closed.
It's nice to have the eyes resting.
Can you allow the eyes to relax a little more?
While the little muscles around the eyes.
Gently relaxing.
From taste to hearing to breathing to the eyes to a sense of touch.
A sense of your entire body.
The weight of your body.
Notice the air touching your body.
Does it feel cool?
Or warm?
Which parts of your body are feeling cool?
Which parts are feeling warm?
Which parts of your body are touching the floor?
Perhaps noticing that as you sink a little deeper,
A little more of you is touching the floor.
Where do you notice your clothes touching the skin?
And taking your breath into every part of you.
From the top of your head,
Right down to your fingertips,
Right down to the toes.
Breathing.
Your whole body expanding and contracting.
In this yoga nitra,
I want you to bring in a sense of gratitude.
Noticing,
Experiencing,
Remembering anything you feel thankful for.
Perhaps there are a few things.
Perhaps only one comes to mind.
Feeling a sense of gratitude building up within you.
We're going to move your awareness through the body now.
Your body loves this awareness.
There's nothing for you to do,
Except follow these gentle suggestions.
As we do this,
Your body starts to switch into a deeply relaxed state.
Starting by bringing your awareness into the palms of your hands.
The hands are a wonderful place to start this practice.
They're so sensitive.
What do you feel when you bring your awareness to the palms of your hands?
What do you notice?
Moving your awareness to your right hand now,
To the thumb,
Just noticing what you notice.
To the first finger,
The middle finger,
The ring finger,
And to the pinky.
Feeling the spaces between the fingers on your right hand.
Move out to the tips of the fingers and the thumb.
Back to the palm of the right hand.
Moving round to the back of the right hand.
Into the wrist,
The right forearm,
Up to the elbow,
The right upper arm,
Up to the shoulder.
Noticing,
If you will,
The armpit on your right hand side.
Down the right hand side of the torso,
To the right waist,
Hip,
The right thigh,
The kneecap,
The back of the right knee,
The lower leg,
The right ankle,
The heel.
The sole of the right foot,
The top of the right foot,
The big toe on the right foot.
Second toe,
Third toe,
Fourth toe,
And pinky toe.
And feel the spaces between the toes,
Out to the tips of the toes.
And feeling the whole right side of the body,
From the right shoulder,
Down to the right hand fingertips,
Down to the right foot and toes.
Gently shift your awareness to the left hand thumb.
The first finger,
The middle finger,
The ring finger,
The pinky finger.
Become aware of all the spaces between the fingers on the left side.
Moving right down to the tips of the fingers and the thumb on the left hand.
Moving up through the forearm,
Into the left elbow.
Moving through the upper arm,
Into the left shoulder.
Moving through the upper arm,
Into the left shoulder.
Down the left hand side to the waist,
The left hip.
Then through the left thigh,
Into the left kneecap,
And round to the back of the left knee.
Down the left lower leg,
The ankle,
Into the heel,
Into the sole of the left foot.
The top of the left foot,
The left big toe,
The second toe,
The third toe.
Fourth toe,
And pinky toe.
Feel the spaces between the toes on the left foot,
Right out to the tips of the toes.
Feeling the whole of the left side of the body now,
From the left shoulder.
Down the left arm to the fingertips.
Down the left hand sides.
Down to the tips of the toes.
Bringing your awareness to between your shoulders at the base of the neck.
Moving up and round the neck.
Moving into the jaw once again.
Into the tongue.
The left hand side of the tongue.
The right hand side.
The tip of the tongue.
The taste of the tongue.
Noticing your teeth.
Your cheeks.
Your ears.
Left ear.
Right ear.
Right cheekbone.
Left cheekbone.
Left eye and eyelids.
Right eye and eyelids.
Right eyebrow.
Left eyebrow.
Forehead.
Feeling the whole of the face.
Moving from the forehead up over the scalp.
Down through the back of the head.
Back down to the shoulders.
Noticing your upper back now.
The connection your upper back has to the floor.
Your lower back.
Your buttocks.
Up again and round into the chest.
Noticing the breathing in the chest.
Down into the stomach.
Noticing the breathing in the stomach.
Both shoulders.
Both arms.
Both hands,
Thumbs and fingers.
The back of your upper body.
The front of your upper body.
Your head.
Neck.
Upper body.
Arms and hands.
Down into the legs.
Both legs.
Both feet.
Both left toes and right toes.
Noticing your entire body now.
From the top of your head.
Down to your fingertips.
Down to the toes.
Noticing the weight.
Noticing the energy.
Noticing the temperature.
Noticing the breath within your body.
And just spending some time in this stillness.
In this moment.
In this gentleness.
Thank you for watching.
And notice how you're feeling now.
Gently and easily.
Bring some movement into the toes.
Bring some movement into the feet.
Bring some movement into the fingers and the hands.
Gently stretch your legs.
Gently stretch your arms.
Very gently stretch your back and legs.
And arms.
And release.
Take a slightly deeper breath.
And another.
And another to awaken the body.
And when you're ready.
You can gently open your eyes.
And come back to the day.
