Lying down comfortably on your back.
Just take a moment to get any last minute fidgets out of the way.
Scratch any itches,
Fix any clothing,
Adjust any hair.
Then for the next 10 seconds,
Let your body become totally still.
Take your arms down by your side,
Palms facing upwards.
Let your fingers curl naturally.
Gently lengthen the back of your neck,
Unclenching your teeth and softening your forehead.
Let both feet just relax.
Let your whole body feel still and heavy.
Take a deep breath in,
Empty it out.
Do it again,
Inhale,
Exhale.
One more,
Just like that.
We have a yoga nidra here,
A body relaxation meditation.
If at any time you notice that your mind has drifted off,
Just gently bring back your attention and your awareness to wherever we're at.
It's completely normal for that to happen.
Just let your mind return when you notice that it's wandered off.
Now without moving a single muscle,
Become aware of your right big toe.
Feel your right big toe.
Your right second toe.
Feel your right second toe.
Your right third toe.
Feel it.
Your fourth toe and your pinky toe.
Feel your right pinky toe.
The sole of your right foot and your ankle.
Feel your ankle.
Your right calf muscle and your shin.
Your right knee.
Feel your right knee.
The back of your right thigh and the front.
The back of your right hip and the front.
Feel your right hip.
Your right lower back.
And the back of your right ribs.
The front of your right ribs.
Your right chest.
Feel your right chest.
The back of your right shoulder and the front.
Your right upper arm.
Feel your right upper arm.
Your right elbow.
Your forearm.
And your wrist.
Your right thumb.
Feel your right thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
The palm of your right hand.
Feel the palm of your right hand.
Feel all four fingers and thumb.
And your whole right hand.
Feel your whole right hand.
Your left big toe.
Feel your left big toe.
Your second toe.
And the third toe.
Fourth toe.
And pinky toe.
Feel your left pinky toe.
The sole of your left foot.
Your left ankle.
Your left calf muscle.
And the shin.
Feel your left shin.
Your left knee.
Melting your left knee.
The back of your left thigh.
And the front.
The back of your left hip.
And the front.
Feel your left hip.
Your left lower back.
The back of your left ribs.
The front of your left ribs.
Your left chest.
Feel your left chest.
The back of your left shoulder.
The front of your left shoulder.
Feel your left shoulder.
Your left upper arm.
Your left elbow.
Your lower arm.
And your wrist.
Feel your left wrist.
Your thumb.
Index finger.
Middle finger.
Ring finger.
And pinky finger.
The palm of your left hand.
Feel the palm of your left hand.
All four fingers and thumb.
And your whole left hand.
Your whole left arm.
Feel your left arm.
Your left arm connected to your torso.
Feel your torso.
Your left leg.
The whole left side of your body.
Your right arm.
Feel your whole right arm.
Connected to your torso.
And your right leg.
Feel your whole right side of your body.
Now your whole body.
Feel your whole body.
Heavy and relaxed.
Feel your body totally still.
And your breath moving.
When you're ready.
Slowly,
Slowly coming out of your meditation.
Music playing.
Music playing.
Music playing.
Music playing.
Music playing.
Music playing.
Music playing.
Music playing.
Music playing.
Music playing.
Music playing.
Music playing.
Music playing.
