Welcome to this session of Yohanidra.
Begin by making yourselves completely comfortable.
Maybe lying down.
Find yourself all the support that you need.
Pillow under the head.
Maybe one under the knees.
A blanket to cover yourself so that you're warm.
Feel that you are completely supported and your body can rest.
Allow the body to become completely soft.
Let's start by taking a long,
Slow,
Deep inhale.
Completely fill the lungs.
And at the top of the breath,
Hold it.
And exhale with a deep sigh.
Feel the body sink.
Deeper and deeper.
Let's do that once more.
A long,
Slow,
Deep breath in all the way to the top of the lungs.
And hold it just for a moment.
And exhale with a long,
Deep sigh.
And let all tension,
All worry,
All anxiety drown away.
And on the next exhale,
Release even more.
And feel yourself sinking even deeper.
Can you feel all the places of the body that are being held by the earth?
Can you feel how you are being supported?
Held.
You can let go.
You are being held.
Let go of the breath.
And let the breath just flow like it wants to flow.
No need to hold.
No need to push.
Let's observe the eternal flow of breath.
And feel how the body is being breathed.
Letting the breath flow in.
Letting the breath flow out.
No effort.
No tension.
No doing.
You can completely release.
Allow the body to be completely soft and settled.
Allow the feet to drop to the side.
Softening the calves and the thighs and the buttocks.
Feel how the legs sink down.
Notice the breath softening the belly.
Opening up the space in the chest.
Notice how on the exhale the back of the body sinks down.
Deeper.
Surrender the arms to gravity and let them weigh down.
Let the weight of the arms soften the shoulders and the neck.
Let the head rest completely.
Let the skin of the whole body become soft.
All the way from the tips of the toes.
Legs,
Belly and back.
The neck softening the whole face,
Mouth,
Cheeks,
Ears,
Eyes and eyebrows.
All the way to the forehead and the scalp.
Allow the jaw to soften and the tongue rest.
Let the eyes sink deeper to the back of the head.
Feel the body resting.
Breath quiet and soft.
Everything slowing down.
Sinking down into stillness.
And then let us travel the awareness through the body.
I will name parts of the body and you bring the awareness to that part.
There is no need to focus hard,
Just bring the part of the body into the awareness lightly.
And start with the thumb of the right hand,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
The whole hand and all fingers.
Wrist,
Forearm,
Elbow,
Upper arm,
Armpit,
Right side of the chest,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Whole right side of the body.
Whole right side of the body.
Whole right side.
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
The whole hand and all fingers.
Wrist,
Forearm,
Elbow,
Upper arm,
Armpit,
Left side of the chest,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Whole left side of the body.
Whole left side of the body.
Whole left side.
Back of the body.
Right heel,
Left heel.
Right calf,
Left calf.
Right back of thigh,
Left back of thigh.
Right buttock,
Left buttock.
Whole length of the spine.
Right shoulder blade,
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
And space between the eyebrows.
Rest the awareness on the space in between the eyebrows.
Letting that space expand from the space in between the eyebrows into the whole head.
Letting the space expand with sound.
The whole head.
The whole body.
Expanding the space.
The whole body.
From that space in between the eyebrows,
The whole body.
Let that space expand outside the physical body.
Expanding wider.
Wider.
The whole space surrounding the physical body.
Maybe expanding outside the space around you.
Outside the walls around it.
Expanding without limits.
No boundaries.
Returning into the space and sky.
Sky above.
And then returning back.
Back into the space.
Back into the physical body.
To the space in between the eyebrows.
Back onto the δΈε as being a Convention.
And in that space,
Notice the flow of breath flowing up and down the spine,
Inhalation flowing up,
Exhalation flowing down the spine,
Inhalation up,
Exhalation down,
Eternal flow of breath.
And notice the breath flowing up and down through the whole body,
In through the soles of the feet,
Through the body,
Out the crown of the head,
The exhalation through the crown of the head,
Moving down the body out through the soles of the feet.
Breath washing over you,
Through you,
Up and down,
Like waves of the ocean,
Up and down.
Every breath moving,
Like the endless waves,
Up and down.
Feel yourself dissolved by the waves into one big ocean,
One big ocean.
Breath washing over you,
Through you,
Up and down.
Breath washing over you,
Through you,
Up and down.
Breath washing over you,
Through you,
Up and down.
Breath washing over you,
Through you,
Up and down.
Breath washing over you,
Through you,
Up and down.
Breath washing over you,
Through you,
Up and down.
And in that silence,
Find the sound of the breath,
The gentle soothing sound of the breath.
Feeling gentle,
Rise and fall of the belly and chest.
And notice yourself rising,
Rising to the surface of awareness.
Take a breath and slowly,
Gently bring back the movement into the body.
Could be the slightest movement of the fingers and toes.
Maybe you want to have a big stretch or curl up.
Do in any way that feels right for you at this time.
And allow yourself to come back gently.
And notice how soft the body is,
How gentle the breath,
A quieter mind.
Feel that deep sense of peace and contentment within you.
Know that you can return here at any time.
Give yourself time to come back.
You might want to roll onto the sides,
Sit up and open the eyes.
In your own time.
As this session comes to an end.
