In today's practice,
I will guide you through yoga nidra,
A body scan meditation.
Let us prepare ourselves for this meditation by laying down on a flat surface,
Making yourself totally comfortable.
Keeping the legs shoulder distance apart,
Palms facing up,
Ensure that your neck is aligned with the spine,
And use any blankets or pillows,
Ensuring that you are completely comfortable.
And now begin to close the eyes down,
Becoming aware of the darkness behind your eyes,
Bringing your awareness to the darkness in front of your eyes.
And now shifting your awareness to your breath.
Take a deep breath in through the nose,
Exhale through the mouth.
Breathe in deeply through the belly,
And exhale.
And let it all go.
Take another deep breath in here through the nose,
And this time exhale through your nose.
Breathe in deeply,
Exhale through the nose.
Breathe in.
Exhale.
Just slowing down our thoughts,
Slowing down our heart rate.
Just settling right into this moment.
Take another deep inhale through your nose.
And back out through the nose.
Long deep inhale.
Exhale through the mouth.
Back in through the mouth.
And out through the nose.
Last one here,
Breathe in through your nose.
And out through the mouth.
In through your mouth.
And out through the nose.
And now as we move more deeply into this moment,
Announce to yourself that you are moving into a deeply healing,
Restful,
And blissful practice.
Bringing your awareness to the crown of your head.
Imagine the crown of your head softening.
Coming down into the forehead.
Feeling your awareness at your forehead,
Feel your forehead soften.
Coming down into the eyebrows.
Soften your brows.
Moving down into the eyeballs.
Soften.
Bringing your awareness now into the cheeks.
Unclench the jaw.
Relax the tongue.
Relax your lips.
Feeling the whole face soften.
Moving down into the throat center.
Bringing your awareness to your throat.
Soften.
Coming down into the shoulders and chest.
Bringing your awareness from the top of your arms all the way down into the hands and fingers.
Even your fingernails just soften.
Bringing your awareness to the top of your spine.
Feeling your whole spine soften all the way down,
Melting into the surface of your leg.
Bringing your awareness to your belly.
Release any tightness,
Let the belly go.
Bringing your attention into your hips and sits bones.
Soften and melt into the surface.
At the top of your thighs,
Notice and soften all the way down into the knees.
And from your knees all the way to the ankles,
Soften.
And finally our feet.
Our feet that are so neglected,
That carry us.
Soften from the tops of your feet into the toes and all the way through the pads of your feet.
Feeling your whole body just become completely relaxed.
A sense of deep ease comes over your whole body.
The cells of your body are rejuvenating and healing now.
Begin to notice your natural breath.
The chest rising and falling.
Becoming so present to your breath.
Becoming so present to your body's ability to operate without any effort.
Begin to bring your awareness back.
Noticing the room you are in.
Noticing the clothing you are wearing.
Begin to wiggle the fingers and toes.
Begin to flutter the eyes and wake yourself back up.
Feeling rested,
Rejuvenated,
And more at peace.
Namaste.
