Next we'll be doing yoga nidra,
Deep relaxation.
Come to lie on the floor in savasana,
Palms facing up,
Legs about hip-width apart.
Be tensing and releasing all the parts of the body,
Bringing your attention to your right foot,
Pointing the foot,
Flexing the foot,
Engaging all the muscles of the right leg,
Bringing it a few inches off the ground,
Holding,
And release.
Roll your leg side to side and relax it.
Bring your attention to your left foot,
Point your foot,
Flex your foot,
Engage all the muscles of the left leg,
Lift it a few inches off the ground,
Holding,
And release.
Only roll your leg side to side and let it sit.
Display your fingers,
Make fists with your hands,
Engage all the muscles of your arms,
Lift them a few inches off the ground,
Hold them,
And release.
Roll your arms side to side,
And let them go.
Engage the muscles of your buttocks,
Lifting your pelvis off the ground,
Squeezing,
And release.
Through your nose,
Take a deep breath into your abdomen,
Puffing it up.
Open your mouth and release the air through your mouth.
Take a deep breath in into your chest,
Puffing up your chest.
Take a little more air in,
A little more holding it,
Opening the mouth,
And releasing the air out the mouth.
Bring your shoulders up towards your ears,
Down your back towards your hips,
And let them go.
Squeeze all the muscles of your face in towards your nose,
Squeezing,
Hold it,
And release.
Stick out your tongue,
Tip your tongue towards your chin,
Look up towards your forehead,
And release.
Gently roll your head side to side and find a comfortable place in the middle for it to sit.
Now we'll be scanning the body for any areas of tension.
Be completely still.
Find an area of tension,
Send a mental message to it to relax.
Relaxing the toes,
The bottoms of your feet,
The top of your feet.
Relax your ankles.
Relaxing your calves and your shins.
Relax your upper legs.
Your pelvis is completely relaxed.
Relaxing your hands,
Your wrists,
Your forearms are relaxed.
Gently relaxing your upper arms,
Your abdomen is relaxed.
Relaxing your chest.
Relax your shoulders,
Your neck is relaxed,
Your jaw is relaxed.
All the muscles of your face are completely relaxed.
Feel your head sinking into the floor.
Gently directing the attention to the breath,
Simply observing it.
Watching your breathing come in and out.
Gently bringing your attention from your breath to your thoughts.
Watching your thoughts float by your vision like clouds in the sky.
Not interacting with them,
Simply observing them.
And now finding the space between the thoughts.
Expanding that space.
This is the peace within you,
Your true self.
Enjoy the peace.
Slowly begin to deepen your breathing.
Gently wiggle your fingers and toes.
Roll your legs and arms slowly side to side.
And taking your time,
Come to roll onto your side in a fetal position.
And very gently,
Bringing yourself up to sit,
Comfortable cross-legged position.
Taking a few deep three-part breaths.
Om Shanti Om Shanti
