Hello and welcome to your short and sweet slate meditation.
Tonight we'll guide the body and mind into a state of relaxation and receptivity through a practice called rotation of consciousness.
This simple yet powerful process from the tradition of yoga nidra releases tension,
Quiets the mind,
And cultivates a state of inner stillness and connection.
Take a moment to get really comfortable in your bed,
Supporting your body with pillows and keeping warm with blankets.
The pose of shavasana is recommended.
However,
Please set up in the position that's most comfortable for you.
Turn off the lights,
Remove any distractions.
And if you'd like to,
Cover your eyes with an eye mask or soft piece of clothing.
Settle into the support of your bed,
Allowing your body to get heavy here.
Here,
Fully relaxing,
Breathing,
Letting go of all that happened today,
Letting go of any expectations for this practice,
Letting go of what may come tomorrow.
Letting go.
Feel the stillness that's in the room around you and allow yourself to merge with that stillness as we begin our journey through the body.
Become aware of the right hand.
Right hand.
Send all your attention to your right hand,
Sensing it fully,
Noticing any sensations there.
Now,
Sense and feel your right hand thumb,
Index finger,
Middle finger,
Index finger,
Ring finger,
And pinky finger.
Feel the spaces between your fingers.
Feel the palm of the hand,
The backside of the hand,
The wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Right armpit,
Right side of the waist,
Right hip,
Right thigh,
Right thigh,
Knee,
Lower part of the leg,
Ankle,
Heel,
Sole of the right foot,
The top of the right foot,
Big toe,
Big toe,
Second toe,
Third toe,
Fourth toe,
And your fifth toe.
Feel the spaces between your toes.
Now become aware of the whole right side of the body together.
Sense and feel and soften the whole right side of the body.
Let the right side of the body rest in perfect stillness as you send your attention over to the left hand,
Feeling it fully.
Notice any sensations in your left hand.
And now to the left thumb,
Index finger,
Middle finger,
Ring finger,
And pinky finger.
Feel the spaces between your fingers.
Palm of the hand,
Backside of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Left armpit,
Left side of the waist,
Left hip,
Left thigh,
Knee,
Lower part of the leg,
Ankle,
Heel,
Sole of the left foot,
Top of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
And your fifth toe.
Feel the spaces between your toes.
Become aware of the whole left side of the body.
Sense and feel and soften the whole left side of the body.
Now let the left side of your body be in perfect stillness as you send your attention to your pelvis.
Feel your pelvis softening.
Now to the right sit bone.
The left sit bone,
Right hip,
Left hip,
Right kidney region,
Left kidney region,
Right shoulder blade,
Left shoulder blade,
And the whole spine.
Sense and feel the whole spine softening supported by the bed.
Feel the back of the neck,
The backside of the head,
And the crown of the head.
Feel the forehead.
Sense and feel the forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eye,
Left eye,
Right eyelid,
Left eyelid,
Right eyelid,
Right temple,
Left temple,
Right ear,
Left ear,
Right inner ear,
Left inner ear,
Bridge of the nose,
Right nostril,
Left nostril,
Right nostril,
Right cheekbone,
Left cheekbone,
Upper lip,
Lower lip,
Upper jaw,
Lower jaw,
Upper teeth,
Lower teeth,
The gums around the teeth,
The mouth,
The tongue,
The chin,
The throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Middle part of the chest.
The chest.
Sense and feel the middle part of your chest,
The heart center,
Right ribcage,
Left ribcage,
The belly,
The lower abdomen.
Feel the whole right leg,
The whole left leg.
Feel both legs together.
Feel the whole right arm,
The whole left arm.
Feel both arms together.
Feel the whole back side of the body and the whole front side of the body.
Feel the neck and the head.
Feel your whole body together.
The whole body together.
Sense and feel the connection and stillness of the whole body together,
Resting.
Now your entire body is relaxed and resting,
Feeling soft and quiet in the stillness of this room.
Rest your mind in the stillness of your body,
Noticing that now only the breath continues to move.
So quiet,
So gentle,
A slow,
Soothing rhythm.
In this quiet,
Peaceful,
And deeply interconnected state,
I wish you the most beautiful night's sleep.
