What would it be like to surrender through your whole body?
What would it feel like to let go from head to toe,
Experiencing deep peace before you sleep?
My name is Jason Stevenson,
And tonight I will guide you through a Yoga Nidra body scan practice.
By tending to the body as you will in this meditation,
You will experience a deep and profound release,
Preparing for a restorative night's sleep.
Whoever you are,
Wherever you are,
I welcome you to tonight's inner journey.
Before we tend to the physical body,
Let's take a moment to set an intention for tonight's practice.
An intention,
Known as sankalpa in Yoga Nidra,
Is like a seed for your meditation,
Rooting your practice in your heart's deepest desire.
It is stated in the present tense,
Embodied as if it were already true.
So take a few slow,
Cleansing breaths as you tune into your heart space,
Inquiring about your heart's truest intention at this time.
Your intention could sound something like,
I am calm,
Centered and at peace,
Or I am divinely loved and supported.
Just choose an affirmation that feels most aligned with who you are and what you need at this time.
Once you've clarified your intention as a positive affirmation,
Slowly and quietly repeat it to yourself three times.
Now gently release the affirmation.
You can return to these words if at any point during the meditation you wish to reconnect with your intent.
But now,
Let's begin our body scan practice.
As I invite your awareness to various parts of the body,
Guide your attention to those places.
And as you hold your awareness on a particular body part,
Notice what is present there before releasing any tension it holds as you exhale.
And this is a gentle practice,
So I invite you to release without effort or force of any kind.
Just see what you can naturally surrender as you tend to the body with full presence and loving kindness.
And if any part of your body holds emotions or sensations that are too intense to be present with,
Simply guide your awareness to another body part,
To your affirmation,
Or to your breath,
To any focal point that feels stabilizing for you.
So begin now by calling your awareness to your left toes,
Noticing what sensations are present as you focus on your left toes.
Perhaps there is warmth or coolness,
Heaviness or lightness,
Or perhaps there's an absence of sensation.
Just notice whatever you notice as you sense into your left toes.
Release any tension as you exhale,
And then sense into the full sole of your left foot.
And again,
Become aware of any sensations you experience as your awareness lands in your left sole,
Releasing any tension with each outward breath.
Now sense into the top of your left foot,
Noticing what it feels like.
Notice what sensations are present here,
Perhaps different to what you sensed in the sole of your foot.
And there is no right or wrong observation that you can make,
Simply hold your loving attention upon the top of your left foot,
And releasing any tension from this place as you exhale.
And then allow your awareness to rise into your left ankle.
As you sense into this place,
Notice what sensations you become aware of.
Is there any temperature,
Any tingling,
Tightness?
Or maybe there's stillness.
Simply be present with what you notice in your left ankle,
And when you exhale,
Release any tension that may be held there.
Now guide your inner eye to the front of your left leg.
And sense into your left shin,
And simply become aware of what it feels like.
Notice what you observe as you breathe in,
And release any tension as you breathe out.
And slowly,
Your attention shifts into the right side,
The inner edge of your lower left leg.
Notice whatever sensations there are to observe,
And then surrender any tension on the out-breath.
And now sense into the back side of your lower left leg,
Observing with curiosity.
And when you breathe out,
Release any tension that your left calf may be holding.
And then complete the journey around your lower left leg by sensing into its left side,
Or its outer facing edge.
Notice whatever may be present here,
And then release as you breathe out.
And now let your awareness continue its journey by sensing into your left knee.
Notice what sensations you become aware of,
Remembering that lack of sensation is also an observation.
And then release with a sigh as you exhale.
And gently travel now into the front of your upper left leg,
Sensing the muscle of your quadricep,
And perhaps the bone behind it.
Simply be aware of what this body part feels like,
And softening as you exhale.
And then guide your awareness into the right side,
Or the inner edge of your upper left leg,
Witnessing,
And then releasing.
And now repeat this process in the same way as you feel into your left hamstring,
Inhaling and exhaling with ease.
And then again as you bear witness to the left or outer side of your upper left leg.
Continuing to observe with care and curiosity,
Releasing any tension you come across on your outward breath.
Now take a few breaths while holding your entire left leg within the lens of your inner eye.
And sensing into the part of the body with care,
Tenderness and curiosity.
Allowing your left leg to surrender completely into the bed beneath you with each breath out.
Allow your entire left leg to be fully supported by the bed beneath you,
Unconditionally.
And after your next exhalation,
Draw your attention to your right toes.
As you sense into the toes of your right foot,
Notice what sensations you become aware of.
Perhaps there's warmth,
Coolness,
Tingling,
Movement or stillness.
Just allow your right toes to relax as you exhale.
And becoming aware of any sensations in the sole of your right foot.
Hold your right sole within the lens of your loving awareness,
Noticing what is present.
And then exhale to surrender whatever it may be holding.
And guide this same quality of awareness into the top of your right foot.
Observe this part of your body as if you've never observed it in this way before.
And then allow any tension to melt away on your next outward breaths.
And now tend to your right ankle with the same beginner's mind,
Just noticing what is present as you witness your right ankle exclusively.
And then release a soft sigh along with any physical tension on your next breath out.
And now allow your awareness to move into the front of your lower left leg.
Observing your shin with a curious inner eye.
Notice what's here as you inhale.
Softening as you exhale.
And then repeat this process of witnessing and releasing as you sense into the inner side of your lower right leg.
Now sensing into the back of your lower right leg,
Inhaling and exhaling to witness and to release.
And then continue as your inner eye moves to the outer edge of your lower right leg.
Witnessing any physical sensations that may be present here.
And softening on each exhale.
And now traveling into your right knee,
Sensing into this part of your body with care and kindness.
Releasing as you exhale.
And now shift your focus to the front side of your upper right leg.
And notice what sensations may be present here.
And if you observe any tightness or contraction,
Just gently surrender that tension as you exhale.
And as was done with the lower right leg,
Slowly encircle your upper right leg.
Sense into the inner edge of your upper right leg.
Releasing any tension as you exhale.
Sensing into the back of your upper leg.
Witnessing and releasing with love and patience.
And now sense into the outer edge of your upper right leg.
Breathing slowly and gently as you observe and surrender.
And now hold your entire right leg within the lens of your inner eye.
And grant this part of your body with full and unconditional presence.
Before inviting it to surrender completely into the bed beneath you.
And now calling your attention to the very base of your spine.
Taking a slow,
Steady breath in.
And then allow your focus to gently expand as you hold your entire pelvis area within your loving awareness.
What sensations are you aware of as you tend with care and curiosity to this lowermost part of your mid-body?
As you breathe in,
Welcome love,
Care and curiosity into the cells,
The muscles and organs that live within this part of you.
And on each outward breath,
Release any tension or tightness.
Now let your awareness rise ever so slightly as you hold your belly within the loving lens of your awareness.
Noticing what your stomach feels like as you breathe.
And notice what other sensations there are to be aware of here.
And with each breath out,
Gently let go.
Perhaps releasing a soft sigh to support your embodiment of relaxation.
Now let your attention land upon your spine as it runs along the center of your back.
What does it feel like to sense into your spine?
Grant your spine your full,
Undivided attention.
And then exhale to release any pressure or tension it may be carrying.
And now sense into your whole back with the same qualities of care and curiosity.
Noticing what stands out as you bring your awareness there.
Are there any parts of your back that call your attention the most?
If so,
What does that inner call feel like?
What are the sensations?
Release any stress or tension as you exhale.
And gently guide your awareness into your heart and chest.
Noticing any movement you feel as you breathe into and out of this area.
While noticing any other sensations that may be present within your heart and chest area.
Inhale to fill these parts of you with love and kindness.
Exhaling to release.
And now sense into the fullness of your mid-body.
From the base of your spine to the top of your chest and your upper back.
Notice what's present within the fullness of your torso.
And as you exhale,
Allow your entire mid-body to melt into the bed beneath you.
Just allow this part of your body to be held without condition.
To be nurtured and supported just the way it is.
And now guide your attention into your left fingers.
Noticing what sensations you become aware of here.
And as you exhale,
Allow your fingers to release any tension or tightness they've been storing.
Surrendering in preparation for sleep.
Sense into the palm of your left hand with the same care and curiosity.
Softening as you exhale.
And then repeat this gentle pattern of witnessing and releasing as you sense into the top of your left hand.
Now focus your awareness on your left wrist.
What do you become aware of as you hold your attention here?
Release any tightness or unease on your next outward breath.
And then invite your awareness to spread throughout the top side of your lower left arm.
Notice what's here to be noticed.
Softening with the outward breath.
And then sense into the inner edge of your lower right arm in the very same way.
Continue this process as you observe the underside of your lower left arm.
And then again,
Gently witnessing and releasing as you move to the outer edge of your lower arm.
As you complete this revolution around your lower left arm,
Gently guide your attention into your elbow.
And notice what your elbow feels like,
Any physical sensations it might be carrying.
And then release any tension on your next exhale.
Journey now into the top side of your upper left arm,
Sensing into the bones and muscles here.
Softening as you exhale.
And then encircle your upper left arm in the same way as with your lower left arm.
Sensing first into its inner edge,
Observing and then gently letting go.
Sensing into the underside of your upper right arm,
Witnessing and releasing.
And then inhaling and exhaling with care and surrender as you sense into the outer edge of your upper left arm.
Now travel up and into your left shoulder,
Bearing loving witness to this part of your body that tends to hold so much.
And release any stress,
Weight or tension as you exhale.
Now hold your entire left arm within the embrace of your awareness.
Take a long,
Slow breath in.
And as you exhale,
Let your left arm surrender completely into the bed beneath you.
Now gently invite your awareness into your right fingers.
And as your attention comes to rest there,
Bear witness to any sensations that arise.
Observe this moment as experienced by your fingers with curiosity.
And as you exhale,
Allow your fingers to release anything they've been holding on to.
Gently let go,
Deeper and deeper with each breath out.
Now repeat this slow and steady practice of relaxation as you draw your attention to the palm of your right hand.
Allow your palm to soften as you exhale.
And then sense into the top side of your right hand.
And after your next exhalation,
Travel into your right wrist,
Noticing what is present before softening on the out-breath.
And now guide your attention into the top side of your lower right arm.
Observing any sensations that are present,
Before an effortless surrender as you breathe out.
And as we've done before,
Slowly encircle your lower right arm,
Sensing first into the inner edge of your lower right arm.
Sensing into and softening the underside of your lower right arm.
And then gently bearing witness to the outer edge of your lower right arm.
After your next complete exhalation,
Travel into your right elbow,
Sensing what is there with care.
And then journey into the top side of your upper right arm,
Perhaps sensing the muscle or the bone that make up your upper right arm.
After releasing with a slow and steady exhale,
Encircle your upper right arm.
Feel your way into the inner edge of your upper right arm,
Breathing with love,
Care and gentle release.
Sensing into the underside of your upper right arm.
And now complete the circle as you observe what is present in the outer side of your upper right arm.
Soften with an exhale.
And then travel into your right shoulder,
Noticing any sensations that arise as you bring your attention here.
With a soft sigh,
Surrender any tension from your right shoulder.
Now hold your entire right arm within the scope of your awareness.
Take a slow,
Loving breath into your right arm.
And now allow it to melt into the bed beneath you as you exhale.
Now slowly traveling up your collarbones,
Guide your awareness into your neck.
Sensing into your neck with tender awareness,
Noticing what sensations predominate here.
And with your next exhale,
Release any stress or tension your neck may be holding.
Now repeat this self-loving process of gently witnessing and releasing as you guide your awareness into your jaw and your mouth.
Your cheeks,
Your nose and your ears.
Sensing into your eyes and your eyebrows.
And into your forehead.
Becoming aware of any sensations present within your whole face.
Filling your face with undivided,
Loving attention.
And then release any stress or tension as you breathe out.
Now hold your entire head in your gentle,
Patient and curious awareness.
The sides,
The back,
The top,
The front of your head and everything within it.
Just notice what is here to be observed.
And releasing any residual tension as you breathe out.
Allow your whole head to surrender.
Noticing what it feels like to let your head be fully and unconditionally held by the pillow beneath it.
And now hold your entire miraculous body within the lens of your loving awareness.
Notice what it feels like to have given your body this beautiful gift.
The gift of your compassionate,
Undivided attention.
Now take three slow,
Deep breaths.
And with each exhale,
Allow your body to sink deeper and deeper into the surface beneath you.
Feel yourself becoming heavier,
Letting go into complete surrender as your body and mind inch towards stillness.
Continue to breathe naturally.
And just before you drift off completely,
Call to mind the intention you set at the beginning of this practice.
Allow those words to echo three times through your consciousness,
Taking root in every fiber of your being.
And then gently release the words,
Returning to inner quietude and stillness.
Your intention has been planted,
And as you sleep,
That seed will be nurtured.
Now with each effortless exhale,
Remind your body to surrender.
Sinking deeper and deeper into the mattress beneath you.
Soon transitioning into a peaceful and restorative night's sleep.
And until sleep comes,
Let your breath be your anchor.
May it rock you gently and sweetly into a night of serene dreams.
So until next time,
Goodnight my friend,
Goodnight.
