Hello and welcome into the sacred space.
Today we're going to do a yoga nidra practice.
You're going to learn to soften into the body by squeezing and releasing each body part.
So when you are ready,
Come to a comfortable position lying down,
Legs extended long,
Arms resting wherever feels natural and normal.
Closing down the eyes,
Bringing some awareness to your body.
Noticing how it feels in this moment.
Noticing if you feel any tension.
Starting with our feet.
Gently squeezing,
Pointing your toes,
Tensing every muscle in your foot.
Hold it for three seconds.
Squeeze and release.
Working our way towards the calf,
Thighs,
The buttocks as tightly as possible.
Gripping that tension for three,
Two,
One,
And release.
Making our way to the abdomen.
Inhale fully through the nose,
Squeezing every muscle as tightly as you can.
Inhale fully through the nose,
Squeezing every muscle as tightly as you can.
Inhale fully through the nose,
Squeezing every muscle as tightly as you can.
Inhale fully through the nose,
Squeezing every muscle as tightly as you can.
One,
And release.
Moving up to the shoulders,
Squeezing the shoulders as tightly as they can,
All the way up to your ears.
Breathing in through the nose,
One,
Two,
Three,
And release.
Taking another breath in.
Now moving on to the face.
Squeezing all the muscles in the face,
The nose,
Your eyes,
Your eyebrows,
Cheeks.
Pressing your lips,
Squeezing as tightly as you can for three,
Two,
One,
And release.
Three,
Two,
One,
And release.
Start to notice how your body is feeling.
Notice if any tension has released.
Maybe notice if you're feeling more relaxed.
Witness the breath.
Let your breath flow in and out.
Now witness the mind.
Notice your thoughts.
Witness the peace within.
Your most divine being lies in the peace that you feel.
Your peace is your true self,
Your true nature.
Back to your breath.
Making and stretching the body.
Place one hand over your heart.
Think yourself showing up to relax your body,
Relax your mind.
Witness all that is your being.
