Our yoga nidra session today will be very calm and relaxing so let us make sure you find a position that is comfortable to rest in for about the next 15 minutes.
You are safe and supported,
You can close your eyes.
Make sure you are comfortable enough to stay still without fidgeting or shifting.
And if you need to use bolsters or cushions,
Gently move to a place where you feel supported and able to settle.
As we scan our body from the crown of our head down to the soles of our feet,
Become the observer to what you find without labelling or judging it in any way.
Instead simply allowing yourself to soften and relax.
Let us start as we bring our awareness to the crown of our head.
Be aware of any sensations that you observe here.
Listen to them,
Observe them.
Then slowly bring your awareness down to your forehead.
Feel any crease lines gently melting,
Gently softening.
Feel your eyes as the lids are heavy and the gaze turns inwards.
Gently we soften,
Slowly we relax.
Then to our cheekbones,
Feel these gently relax,
No tension in our face.
As much as is possible,
Let the ears gently soften.
Relax your nose.
Allow your mouth and your jaw to gently release.
The tongue to fall gently from the roof of your mouth.
Your whole face now soften.
Slowly let us observe our neck.
Let it relax.
Left side,
Right side.
Feel the shoulders start to melt gently down and away from the ears.
Feel your left shoulder soften into the earth.
Relax your left bicep,
The left elbow,
The left forearm and wrist.
Let your left hand become lighter and lighter.
Allow each of your fingers to release,
Your whole hand to let go,
To become weightless.
Now let us take our awareness to your right shoulder.
Soften the whole shoulder joint.
Allow its weight to drop into the earth.
Feel your upper arm,
Your bicep relax.
Your elbow release,
The forearm and the wrist to become light.
And each of your fingers unfurl as your right hand softens.
Now let us bring our awareness to the spine as it weaves its way down,
Softening into your ribcage,
Allowing your internal organs a chance to release any stress or strain.
Your diaphragm to move very gently with your breath and your abdomen to totally relax.
Let the pelvis and your buttocks soften and spread into Mother Earth.
Then bring our awareness to our left thigh.
Relax your left knee,
Calf,
Ankle,
Foot and toes.
Let them all gently release.
Now to your right thigh,
Let it become heavy,
Let it relax to your right knee,
Calf,
Ankle,
Foot and each one of your toes,
Let them all unfurl and release.
And as we observe the soles of our feet,
No pressure,
No weight,
Just lightly sitting or laying wherever we have rested.
Unfurl a relief,
A sense of support from the earth beneath.
And then slowly let us scan our entire body from the crown of our head back down to the soles of our feet,
Slowly,
Steadily letting go.
Is there any enthronement within the Basilisk?
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Let us try it together one more time starting at the crown feeling observing all of the sensations that arise coming down into the forehead Allowing any crease lines to soften then down to the eyes As the gaze is turned inwards there is no tension There is nothing that we need to observe through the optical nerve we can simply let go As we bring our awareness to our cheeks our face Allow this to relax the ears and the nose to become still the mouth to soften Let your whole face relax Soften into your neck Then take your awareness to your left shoulder Feel it melting into the earth beneath to your left upper arm,
Forearm,
Wrist hand and into the fingers,
The thumb gently letting go then back to the right shoulder the upper arm,
Forearm,
The wrist,
Hands and fingers If you are lying you might even check the palms are subtly turned upwards they hold nothing totally released Slowly softening into the spine as it melts into the earth bring your awareness to the rib cage allowing your internal organs a chance to similarly soften,
To relax so there is no stress or strain your diaphragm will move very gently with your breath the whole torso will melt into the earth Let your buttocks soften and spread then let your left thigh,
Knee,
Calf,
Ankle,
Foot and the toes gently release and then to the right let it relax the thigh,
Knee,
Calf,
Ankle,
Foot and toes and enjoy that sense of softening throughout your entire being www.
Mooji.
Org
