So it's time to slowly adjust your position.
Can start to prepare for yoga nidra,
For deep relaxation.
And do anything that makes you feel more cozy and comfortable.
Maybe a cushion underneath your head or maybe underneath the knees.
Maybe a blanket or something to cover your eyes.
Or any extra layers,
If that feels good.
And just take your time now to prepare for deep relaxation for this transition.
Towards that state between being awake and dreaming.
Let's allow slowly the body to arrive to that laying down relaxed position.
Feel the density,
The heaviness of the body,
The bones,
The joints,
The ligaments,
The tissues.
Everything becomes heavier and heavier as you settling deeper and deeper into Savasana corpuscles.
Your feet can naturally fall apart.
Your arms can relax beside of the body.
Your palms can turn upwards so the shoulder blades can be underneath you.
And your head can be centered and heavy.
Your face muscles are relaxed,
The eyes are closing.
As you settling into that deep relaxation position.
I invite you now to remind yourself about your intentions.
Your unique Sankalpa.
Today's intention is particularly around how you would like to show up.
What daily action,
Habits,
Rituals?
Or routine you would like to bring into your life.
Something what you do out of love towards yourself.
Of something what others want you to do or force you to do.
Something which can be your daily commitments.
Your daily self-love practice.
Something that your body or your mind or your soul will thank you later.
So connect with this intention again.
And imagine that it's already part of your days.
It's already within you.
It's already you doing it without doing it.
How does it feel like?
If it's already happening.
And to really anchor this intention into the body.
I invite you now again to take three deep breaths in through the nose and then out through the mouth.
Exhale first completely.
Taking a deep breath into the heart into the source of your intention Then exhale,
Let it out.
And know that with the breath it reaches every single part of you.
And twice more,
Inhale deeply into your heart,
Into the source of your intention.
And exhale,
Let it reach you fully with your whole body.
And one last time,
Taking a deep breath in.
And exhaling softening.
As the intention is reaching you deeper and deeper every single cell in your body is ready to transition to deep relaxation.
Time start to feel that your forehead and your temples are softening.
The area around your eyebrows and the eyes.
It's getting heavier and heavier and heavier.
The muscles around the eyes are softening.
Your cheeks and your nose is relaxing.
Your ears are relaxed.
Your upper teeth and lower teeth gently separated.
Your tongue is getting more and more relaxed.
Your lips are relaxed.
Your jaw is soft.
All your face muscles are relaxed.
Start to soften the muscles around the front of the neck.
And the side of the neck.
And relax the collarbones.
Breastbone.
The right breast.
Left breast.
Your chest is completely relaxed.
We continue moving down that sense of relaxation towards the ribcage.
So the muscles between the ribs are relaxed.
The relaxation moves all the way down through your diaphragm and down to the belly.
The Neva region.
The abdomen area.
All the way down towards your hips.
Your right hip is your legs.
Your left hip is relaxed.
Muscles in your pelvic floor is relaxed.
To soften the right guy.
The front of the right tie.
Inside of the right thigh.
The outside of the right thigh.
Back of your right thigh.
Relax your right knee.
You're right,
Nika.
Your right nippet.
Relax your right shinbone.
Your right calf muscle.
Your right ankle.
The top of your right foot.
The sole of your right foot.
All the five toes on the right foot.
Your right leg is completely relaxed now.
Now start to relax your left eye.
Front of your left eye.
Inner side of your left eye.
Outer side of your left die.
The back of your left eye.
Your left knee to the floor.
The left kneecap.
Your left knee beats.
Your left shin bone.
Left calf muscle.
Your left ankle.
Your left heel.
Top of your left foot.
The sole of your left foot.
And all the five toes on the left foot.
Your left leg is completely relaxed now.
Start to relax your glutes.
Continue towards your sacrum area.
Your lower back.
Relax your middle back.
Up towards your upper back.
All the way up towards your shoulder blades.
And start to relax first the right shoulder blades.
There,
Continue towards your right upper arm.
Your right elbow.
Your right forearm.
Your right wrist.
Top of your right hand.
The palm of your right hand.
Your right thumb finger.
Right index finger.
Right middle finger.
Right ring finger.
Right pinky finger.
So your right arm is completely relaxed now.
And you're relaxing now your left shoulder blade.
Let your awareness travel down through your left upper arm.
Your left elbow.
Your left forearm.
Your left wrist.
Top of your left hand.
The palm of your left hand.
Your left thumb.
Your left index finger.
Left middle finger.
Left ring finger.
Your left pinky finger.
Your left arm is fully relaxed now.
And start to bring your awareness back towards the space between your shoulder blades.
And then lower the rest of the spine up towards the neck to relax.
The back of the neck,
The back of the head.
Bring that sense of relaxation all the way up towards the crown of the head.
Her whole body is relaxed now.
Now slowly start to bring your awareness back towards the whole body.
It's time to start to move again gently from the hands,
Fingers,
Toes and feet first.
As you gently awaken the body,
Take your time to return Maybe stretching the arms over the head.
Giving a good stretch for the whole body from head to toe.
Then slowly you can bend your knees and roll to the right side where you can stay for a couple of more breaths just to relax.
Whenever you're ready to return,
Gently push the ground away and come up towards your seated position.
Now you can either sit with closed eyes or if you want to write down anything,
Journal,
Just take a moment here or just simply reflect.
What have you experienced?
How do you feel?
What happened for you this practice.
And then slowly bring your hands together in front of your heart in prayer pose.
I invite you now to take your moment to bow your head,
Drop your chin down towards the chest.
And express your gratitude towards dedicating this time for your practice,
For showing up for yourself.
Setting up your intention,
Also not only for today,
But for long term.
And you might want to also say thanks for everyone else who is in this community supporting each other.
Thank you.
Namaste.
