Hello,
Thank you for joining me for Deep Relaxation,
A time for you to provide yourself for internal nourishment.
Consider this process a gift,
An offering to your body to deeply rest and an offering to your mind to deeply rest his or her attention on your body resting.
Receiving the gifts which you need personalized for transformation and healing.
Let's begin.
Position the body so it's super comfortable,
Where you feel supported and safe.
Next bring your attention to your breath.
Without changing your breath,
Resting the tip of the tongue to the roof of the mouth,
Breathe in through your nasal passages and know you're breathing in and breathe out through your nasal passages and know you're breathing out.
As the body gets more comfortable in its position you chose to put it in,
Continue to breathe in through your nose,
Down into the heart and your navel center and breathing out from your navel center through your heart center and out through your nose.
Breathing in,
Knowing you're breathing in through your nose,
Through your heart center,
Through your navel center,
All the way down to the soles of your feet.
Then breathing out from the soles of your feet,
Just imagine the breath flowing up through your navel center,
Through your heart and out through the center of both nostrils.
Just take three more rounds of breath,
Breathing in,
Knowing you're breathing in,
Breathing out,
Knowing you're breathing out,
In and out,
In and out.
Now ask yourself,
Could you be more comfortable,
At least 10%,
25% more comfortable by just rearranging your shoulders or your legs,
Whenever you feel necessary before we begin our body scan.
Please exhale your breath to begin,
Resting your mind's attention on the backs of your heels,
Soles of your feet,
Tops of your feet and your 10 toes.
Just notice your feet's relationship to your ankles,
Your ankles' relationship to your shins,
How your shins and calves relaxing towards your knees,
Your knees relaxing into your thighs and your thighs resting deep in the hip sockets,
Relaxed legs and relaxed feet.
Next,
Resting your attention onto your buttocks,
Your outer hips,
Your pelvis,
Relax,
Lower back,
Side waist and belly,
Relax,
Mid back,
Lower ribs,
Solar plexus,
Relax,
Upper back,
Shoulders and chest,
Relax,
Neck and head,
Relax,
Bringing your attention back to your shoulders,
Relax,
Upper arms,
Relax,
Elbows,
Relax,
Forearms,
Relax,
Wrists,
Relax,
Backs of the hands,
Palms of the hands,
Relax,
Fingers and thumbs,
Relax,
Top of your head,
Relax,
Scalp,
Relax,
Forehead,
Relax,
Eyebrows,
Relax,
Eyelids and eyes,
Relax,
Nose,
Relax,
Cheek bones,
Relax,
Mouth and chin,
Relax,
Jaw,
Relax,
Ears,
Relax,
Whole body,
Relax,
Mind,
Relax and even your breath,
Relax.
Sense the top of your head,
Sense the soles of your feet,
Sense the front of your body as well as the back of your body and then move your mind's attention to your listening,
Listening to all sounds,
Take your listening to outside the room,
Try to listen to the sound furthest away from you and then reel your attention back to listening to all the sounds inside the room and then reel your attention to listening to the sound of your breath.
So we begin this ancient practice called yoga nidra.
So I'm going to invite you to continue to relax and rest your mind's attention on the body part that I name and please visualize an iridescent,
Omnipresent blue light hovering over that body part with the intention to nourish yourself deeply,
To offer yourself gifts of healing and nourishment so that when you're done this exercise you feel wholesome,
Balanced and at ease in the moment.
Let's begin.
Breathe in and know that you're breathing in,
Breathing out and know that you're breathing out and please bring your attention to the tip of your right thumb visualizing this beautiful blue light at the rising of a full moon,
The tip of your blue thumb,
At the tip of your right thumb,
The tip of your right pointer finger,
The tip of your right tall finger,
The tip of your right ring finger,
The tip of your right little finger,
The back of your right hand,
The palm of your right hand,
Your right wrist,
Your right forearm,
Right elbow point,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right waist,
Right hip,
Right thigh,
Right knee,
Right shin,
Right ankle,
Heel of right foot,
Small arch of right foot,
Sole of right foot,
Top of right foot,
Tip of right big toe,
Tip of right second toe,
Tip of right third toe,
Tip of right fourth toe,
Tip of right fifth toe,
The whole right side,
The whole right side of your body.
Next,
Bring your attention to the tip of your left thumb,
The tip of left pointer finger,
The tip of left tall finger,
Tip of left ring finger,
Tip of left little finger,
Palm of left hand,
Back of left hand,
Left wrist,
Left forearm,
Point on left elbow,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left waist,
Left hip,
Left thigh,
Left knee,
Left shin,
Left ankle,
Left heel,
Small left arch,
Sole of left foot,
Top of left foot,
Tip of left big toe,
Tip of left second toe,
Tip of left third toe,
Tip of left fourth toe,
Tip of left fifth toe,
The whole left side of your body,
The whole left side of your body.
Then sense the top of your head,
The soles of your feet,
The top of your head,
The soles of your feet,
Your right foot,
Your left foot,
Right leg,
Left leg,
Right hip,
Left heel,
Left hip,
Lower back,
Middle back,
Upper back,
Shoulders,
Right arm,
Left arm,
Right hand,
Left hand.
Right fingers and thumbs,
Left fingers and thumbs,
Top of head,
Forehead,
Right eyebrow,
Left eyebrow,
Right eyelid,
Left eyelid,
Right eyelashes,
Left eyelashes,
Middle eye,
Nose,
Right nostril,
Left nostril,
Right cheekbone,
Left cheekbone,
Lips,
Chin,
Right jaw,
Left jaw,
Right ear,
Left ear,
Top of head,
Soles of feet,
Whole body,
Whole mind,
Relaxed breath.
Rest awake.
Take a few moments just to savor how you feel,
Knowing that you have a deep rest that you're witnessing for nourishment,
For healing.
And silently thank yourself.
Thank yourself for taking good care of yourself today.
