So slowly find your comfort as we're transitioning towards Samasana.
And allow yourself to drop fully.
Into that space.
So we're gonna get ready for.
The deep relaxation of yoga nidra.
We are preparing the body now for deep rest.
Where we can drop into the voids,
Where we can trust and let go even more.
Where we can allow ourselves to face,
Even deeper layers of our psyche,
Of our body.
And so whenever you're ready to transition deeply in,
I invite you now to close your eyes,
To soften the face muscles,
The muscles around the eyes.
Allow yourself to ground even deeper by feeling the surface underneath your body.
The surface of the earth.
And we will start with a tensing and releasing practice first.
So we can really explore this range in between activation and letting go.
And especially when you are going to release.
I invite you to completely let go of the control.
Like knowing that your body is the most intelligent vessel what you are living in.
And there is no need to.
.
.
To always control what it does.
Sometimes we just really need to allow that it's doing its work,
Its job.
So let's start with the right hand.
Is she going to inhale?
Start to engage the right arm,
Lifting it up and create a fist and then hold it tight and holding the breath.
Then exhale and just drop it and release completely the weight of the arm.
Allow yourself to really drop the arm.
With the next inhalation,
We move now towards the left arm.
So inhaling and filling up,
Engaging the left arm,
Holding it,
Holding the breath,
Holding it tight.
And with the exhalation drop it down,
Allow the weight that it's landing towards the ground,
Allow that it's softening and melting down.
Now we will continue with the right leg.
So with the inhalation,
You can lift up the right leg and then flex your right foot and engage the muscles through the right thigh,
Right calf muscle.
And then holding the breath,
Holding the leg,
Squeezing,
Squeezing,
Squeezing,
And then exhale,
And then drop the right leg,
Soften.
Now we continue towards the left leg.
So with the inhalation,
Lifting up the left leg,
And then squeezing and holding,
Holding,
Holding,
Holding,
And then activating the foot,
The muscles in the thighs,
The calf.
And then exhale and drop it and soften.
And now let's do the whole body at once.
So we're going to do with the arms,
The legs,
And also the face and the rest of the torso.
So we can take an inhale and then squeezing the both arms,
Squeezing both legs,
All the muscles,
Holding the breath and squeezing even the face muscles.
You can crunch the face muscles,
Even the core,
The abdomens,
Holding,
Holding,
Holding.
And then complete surrender,
Complete letting go,
Soften,
Dropping every single lymph,
All the activation,
Allow yourself to go and melt into the void.
So this is the time where you can.
Start to feel the release.
You can start to trust even deeper.
The surface underneath you.
Your breath.
Your body.
Your soul.
There is nothing to fix,
There is nothing to solve.
No urgency.
No pressure.
Allowing yourself to drop deeper and deeper into the space.
For the last time just to scan the body and notice that where you can detect and realize that there is still some tension.
You are not.
Letting go fully yet.
And then breathe into this part of the body.
And melt down completely towards the earth.
So now you can start to bring your awareness towards the center of the chest.
As we start from the heart space,
The systematic relaxation of the body,
I invite you to notice the back of the heart first.
The back of the heart,
Which is giving a nice stability and protection.
It radiates towards your upper back and middle back.
The deep space within.
So let's soften and ease.
Into that space.
Shifting slowly your awareness more towards the front of the heart.
This is more delicate.
More subtle space.
More softness rather than firmness.
Feel the front of the heart.
And relax that space.
From here,
Let's start to move down towards the front of the ribcage.
Feeling the ribcage moving with every single breath.
On the inhalation it expands,
On the exhalation it moves back.
There is no need to control the breath.
You're simply observing,
Noticing what is present.
And you're softening the muscles between the ribs,
The bones,
The ligaments,
The whole rib cage relaxes.
And you trust that your breath can still gently move through the body.
Move down towards the abdomens.
The navel region,
The internal organs,
The diaphragm.
Feeling that you're softening from outside towards in.
First the front of the belly.
Then layer by layer.
The internal organs.
The inside.
And moving your awareness more down towards the pelvic floor,
Groin region,
The hip bones.
And tropine guts.
Part of the body also letting go of control,
Softening the pelvic floor muscle.
Softening the hip bones.
Lowering the pelvic board to relax.
That relaxation also radiates towards your lower back and sacrum area.
You continue down towards the roots,
Tailbone at the back,
The pubis bone at the front.
The 30-ish,
30,
It's down,
It's the legs.
Through your whole legs down towards the soles of the feet.
Through the glutes,
Your thighs,
Your knees,
Soft muscles,
Shinbone.
Top of the fruit,
Sole of the fruit.
All the toes.
From your pubis bone all the way down towards the soles of the feet.
You are grounding and relaxing deeper and deeper.
Is your feeling that your body is dropping deeper and deeper into that space of void?
You already let go of the sense of control.
You already took a step back.
So you can trust and surrender even more.
Bring your awareness back again towards the heart space where we started.
One more time,
Soften the back of the heart and the front of the heart.
From there,
Feel the sense of relaxation moves towards the back of the shoulder blades,
Just like wings.
Getting lighter and lighter.
And that sense of relaxation radiates to both sides towards the arms.
Through the shoulder blades towards the upper arms,
Elbows,
Forearms,
Wrists,
Hands,
And fingers.
Everything becomes light as a feather.
Soft and relaxed.
So you are finding more yields.
Or lightness.
You're letting go.
And bringing your awareness back again towards the shoulder blades.
From there,
Draw your awareness up towards the back of the neck,
The back of the head,
Feeling your head is becoming super heavy.
As you're melting down towards the ground.
Relaxing deeper and deeper.
And it's just softening even more.
You're also softening your ears.
And then the top of the head.
And then relaxing your forehead and your temples.
Your eyebrows and the eyes.
Your nose,
Your cheeks.
Your lips.
Your teeth.
Don't.
Your team.
You're too.
Your head and your face muscles are fully relaxed.
You're also releasing.
The front of the neck,
Softening the throat center.
And that softness is melting down towards the heart.
Back to the centre of the chest.
Your whole body is fully,
Completely relaxed now.
Are fully trusting the nothingness,
The voids.
That space in between.
It's space where there is nothing to do.
The only thing what you can do is to trust.
And surrender.
So.
Notice what is present right here,
Right now.
So slowly we are going to return back to the body,
Gentle movements through the fingers and the hands,
Through the toes and the feet.
Activating different body parts.
And then stretching the arms maybe over the head,
Stretching the whole body,
Head to toe.
And then slowly bending the knees and rolling to the right side.
Without rushing yourself,
You can prepare yourself to gently rise whenever you're ready.
Coming up towards a seated position.
And you can either stay with eyes closed for two minutes,
Or if you will,
That you feel that you would like to journal or write down anything,
Any insights.
This is the time to do that.
And now let's seal the practice so we can slowly come back towards our seated position,
Bringing the hands together in front of the heart,
In Anjali Mudra or prayer pose,
And I invite you now to slowly bow your head,
Drop your chin down towards the chest.
And soak this moment in,
Express your gratitude.
Remind yourself of what you are dedicating this practice for or devoting this practice for.
And say thanks for your breath,
Body and mind for giving you the opportunity to be here in this practice.
And also you can express your gratitude for everyone else in this community.
Thank you and Namaste.
