Welcome to this incredibly relaxing guided meditation practice
where we'll use the mind to relax the body.
The technique we'll be practicing today
can be used to calm the ego mind down like sending it for a little nap
so you can more strongly align with love and allow healing to happen.
The ego is incredibly attached to the body so this practice is very powerful
for gently letting it go and realigning with your true inner self.
In the practice of yoga this body scan is called yoga nidra.
Yoga nidra is a state of mind
between wakefulness and sleep that opens deep parts of the mind.
For this practice find a comfortable place to lie down.
It can be on a sofa,
On your bed
or on a yoga mat.
You might like a pillow under your head and one under your knees.
Find what feels most comfortable for you today.
When you're settled make some space between your feet and let them gently flop out to each side
and lie your arms down beside your body.
Enough gap to feel like you can totally release and let go.
Drop your shoulders down and move your head from left to right until you find a comfy spot in the
middle.
Take a deep slow breath in and a sigh on the out-breath.
It's best that you remain still during the practice of yoga nidra.
If you feel an itch or a mild discomfort mindfully observe it without reacting.
However if you become uncomfortable please feel free to make any changes with minimal movement.
Breathe in
and out.
Take another slow breath in
and out.
You're joined here by all parts of the mind,
The entirety of love itself.
You're completely supported and being uplifted by source.
It's natural to flow in and out of conscious hearing during this practice.
Understand whatever your experience is today is the experience that's meant for you.
There's no wrong way to do this.
Stay awake and aware by listening to the sound of my voice.
By listening to the sound of my voice.
If your mind starts to wander which is natural just come back to the sound of my voice.
Your focus is moving internally now.
Your inner sight is taking over.
Becoming aware now of any sounds you can hear
without straining your ears.
Start by focusing on the most distant sounds.
Move your attention from sound to sound without labelling it.
Now move your awareness to sounds within the room to the sound of your breath.
Now visualise yourself within the room.
Within the room.
Visualise the four walls,
The ceiling,
The floor and your position in the room.
Become aware of your natural and spontaneous breath.
It moves in and out of your body without any effort.
Notice the feeling of your breath as it comes out of your nose.
Notice the feeling of your breath as it comes out of your nose.
Bring your mind now to focus on a sankalpa,
A simple intention or resolve for this session.
You might like to focus this around healing,
Forgiveness,
Letting go or peace.
Or maybe something more specific will come to mind.
Whatever it is it's perfect for now.
So mentally state your resolve three times now.
Now I'm going to say a body part and all you have to do is lightly bring your attention to it.
You don't need to move it or try to relax it.
Just a light attention.
You might choose to picture the body part or feel it.
Then we'll move on to the next body part.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of hand.
Back of hand.
Wrist.
Right forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right side of chest.
Right waist.
Hip.
Right thigh.
Knee.
Lower leg.
Ankle.
Right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And little toe.
Top of foot.
Bottom of foot.
Heel.
The whole of the right side of the body.
The whole of the right side of the body.
Now bring your attention to your left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of hand.
Back of hand.
Wrist.
Left forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left side of chest.
Left waist.
Hip.
Left thigh.
Knee.
Lower leg.
Ankle.
Left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And little toe.
Top of foot.
Bottom of foot.
Heel.
The whole of the left side of the body.
The whole of the left side of the body.
Now go to the back of the body.
The soles of the feet.
Right and left heels.
Right and left heels.
Right and left calves.
The back of your knees.
The back of your thighs.
Lower back.
Middle back.
Upper back.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Right eyebrow.
Space between the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Your entire mouth.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
The chest.
Upper abdomen.
Navel.
Lower abdomen.
The whole torso.
The whole body.
The whole body.
Take a moment to check you're awake,
You're aware,
And you're practising yoga nidra.
Become aware of your breath now.
Feel the flow of your natural breath.
Feel the flow of your natural breath in and out of your nose.
Breathing is normal and spontaneous without any effort.
Maintaining awareness of your breath.
Continue to breathe down into your tummy.
With every inhalation the abdomen is expanding.
And with every exhale the navel is drawn in towards the spine.
Now as you breathe in,
Mentally say the number nine in your head.
And as you breathe out,
Mentally repeat nine.
Breathe in,
Say eight to yourself.
And as you breathe out,
Repeat eight to yourself.
Continue this way counting backwards from nine to one with every inhale and exhale.
If you lose track of the count midway,
Just begin again from nine.
Now let that go and bring your awareness to the sensation of heaviness.
Your right leg heavy,
Like a rock.
Your left leg heavy.
Both arms are heavy.
Torso heavy.
The whole body becoming heavy.
All at once your body becomes light.
Legs light as a feather,
Arms light,
Torso light,
The entire body light.
Now let that go.
Going to now visualize or remember or imagine the following things.
Don't linger on any image for long.
Cool clear water.
Vibrant sunset.
Tall mountains.
Traffic lights.
A good night's rest.
A good night's rest.
Beautiful garden.
Temple bells ringing.
Deep blue sky.
Relaxing afternoon.
A cat stretching.
A warm hug.
Your reflection in a mirror.
Meditating Buddha.
Mother.
Ancestral home.
Laughing with friends.
The sound of my voice.
Your body lying on the floor.
Now let's repeat the resolve or the intention you set for yourself
at the beginning of this session.
Repeat it mentally three times.
Now slowly,
Ever so slowly,
Start to draw your awareness back into the room.
Notice any sounds you can hear.
Feel your body lying on the floor.
Picture the room you're in.
Take a nice deep energizing breath.
Have a little stretch.
And when you're ready,
Open your eyes.
