Hello,
My name is Cher,
And I'm going to guide you through a classic yoga nidra body scan.
I invite you to get comfortable.
You can do this anytime,
Whether it's the daytime or before bed.
If it is before bed,
Go ahead and set yourself up.
If it's during the day,
Same thing,
Get into a comfortable lying position.
And regardless of what time of day it is,
Where you are,
Please set your phone to do not disturb and silence all other technology that's possible to be silenced.
Settle into your space.
You can certainly do this sitting,
Relaxing in a chair.
But take a moment to situate your body,
Get the fidgets out,
And to set your environment.
And once you've done that,
Take a full deep breath in through your nose,
Fill yourself completely with breath,
And let it out.
Inviting your shoulders to relax away from your ears,
And your entire body to settle down into the earth simultaneously,
Feeling the earth rising up underneath you and holding you.
And then we begin.
Guide your awareness to the crown of your head.
And however you naturally visualize this is exactly right.
Whether you see a source of light,
The actual crown of your head,
Or perhaps even a blue star.
You can't do this wrong.
And then guiding your awareness to the space between your eyes and deep back toward the back side of your skull.
And again,
However you visualize this is exactly right.
Guiding your awareness to the center of your throat,
To the center of your heart,
To your right shoulder,
To your right elbow,
Your right wrist,
The tip of your right thumb,
The tip of your right index finger,
The tip of your right middle finger,
The tip of your right ring finger,
The tip of your right little finger,
Right wrist,
Right elbow,
Right shoulder,
And guiding your awareness again to the center of your heart,
Left shoulder,
Left elbow,
Left wrist,
Right thumb,
Left wrist,
The tip of your left thumb,
The tip of your left index finger,
The tip of your left middle finger,
The tip of your left ring finger,
The tip of your left little finger,
Left wrist,
Left elbow,
Left shoulder,
And guiding your awareness to the center of your heart,
Guiding your awareness to the upper part of your abdomen,
To your lower abdomen,
To the base of your spine,
Right hip,
Right knee,
And guiding your awareness to the center of your heart,
The tip of your right index finger,
Right ankle,
The tip of your right big toe,
The tip of your right second toe,
The tip of your right middle toe,
The tip of your right fourth toe,
And the tip of your right little toe,
Right ankle,
Right knee,
Right hip,
Guiding your awareness to the base of your spine,
Left hip,
Left knee,
Left ankle,
The tip of your left big toe,
The tip of your left middle toe,
The tip of your left second toe,
The tip of your left middle toe,
The tip of your left fourth toe,
And the tip of your left little toe,
Left ankle,
Left knee,
Left hip,
And guiding your awareness to the base of your spine,
To the lower part of your abdomen,
To the upper abdomen,
To the base of your spine,
To the center of your heart,
To the center of your throat,
To the space between your eyes and toward the back of your skull,
And guiding your awareness to the crown of your skull,
Noticing your breath for a few rounds of breath as you breathe in as if you're breathing in from the top of your skull all the way to the base of your spine,
And as you're breathing out from the base of your spine to the top of your skull,
And taking a deep breath in through your nose and slowly exhaling,
Sighing it out through your mouth.
If you are resting,
I wish you good night and sweet dreams,
And if your day continues,
Open your eyes,
Take a moment to sit upright,
Feel the soles of your feet on the earth,
A sip of water,
And take your time as you move forward into your day.
Thank you.
