Hello and welcome.
My name is Caitlin and today I'll be guiding you through a brief rotation of consciousness.
This practice comes from Yoganidra.
I will be naming off specific parts of the body and with each I invite you to sense into that area as fully as you can,
Allowing any sensations and feelings to arise without judgment.
I'm letting the mind's touch be light as you move from body part to body part.
We'll move fairly quickly throughout the practice,
Not trying to move the body part but just sensing into it.
I invite you to perhaps lay down for this practice or you might choose to find a comfortable seat.
Before we begin I ask you to ask yourself if there's anything you can do to make yourself 5% more comfortable.
Whether it's placing a pillow under your head,
A bolster under your knees,
Wrapping a blanket around yourself so you're warmer,
And know that at any point if you need to move you are more than free to move.
Once you've made your adjustments do try to begin to settle into stillness,
Perhaps closing your eyes,
Picking one point to focus on softly so that the room just falls into your eyes.
Take a breath in.
Open your mouth,
Sigh it out.
Seal your lips.
Begin to breathe gently in and out through your nose,
Bringing your awareness to your right hand,
Sensing into right hand thumb,
Index finger,
Right middle finger,
Ring finger,
Right pinky finger,
Palm of your right hand,
Back of your right hand,
Right wrist,
Forearm,
Elbow,
Right bicep,
Tricep,
Right shoulder,
Right shoulder blade,
Right collarbone,
The right side of your chest,
Right ribcage,
Right waist,
Right hip,
Right thigh,
Knee,
Shin and calf,
Right ankle,
Top of your right foot,
Sole of your right foot,
Right big toe,
Second toe,
Middle toe,
Fourth toe,
Pinky toe,
Bringing your awareness to your left hand,
Sensing into your left hand thumb,
Index finger,
Left middle finger,
Ring finger,
Left pinky finger,
Palm of your left hand,
Back of your left hand,
Left wrist,
Forearm,
Elbow,
Bicep and tricep,
Left shoulder,
Left shoulder blade,
Collarbone,
Left side of your chest,
Left ribcage,
Left waist,
Left hip,
Left thigh,
Knee,
Shin and calf,
Left ankle,
Top of your left foot,
Sole of your left foot,
Left big toe,
Second toe,
Middle toe,
Fourth toe,
And pinky toe,
Bringing your awareness to the back of your body,
The sole of your left foot,
The sole of your right foot,
The back of your left calf,
Back of your right calf,
Left hamstrings,
Right hamstrings,
Left buttock,
Right buttock,
The lower back,
The back of your ribcage,
Both shoulder blades together,
Back of your neck,
Back of your skull,
The top of your scalp,
Bringing awareness to the front side of your body,
The tops of both feet,
Left shin,
Right shin,
Both kneecaps,
Left quadriceps,
Right quadriceps,
Left groin,
Right groin,
Both hip points together,
Lower abdomen,
Upper abdomen,
Front of your chest,
Both collarbones together,
Front of your throat,
Your chin,
Bottom lip,
Top lip,
Places where your lips meet,
Left nostril,
Right nostril,
Tip of your nose,
Both cheekbones,
Left eye,
Right eye,
Left eyelid,
Right eyelid,
Both eyebrows together,
The center of your forehead,
Left ear,
Right ear,
Top of your head,
Bringing your attention to your right side,
Right fingers,
Thumb,
Palm,
Back of hands together,
The whole right hand and arm together,
Right toes,
Sole of right foot,
Top of right foot and right ankle together,
Whole right foot and leg together,
Right hip,
Waist and chest together,
Whole right side of your torso together,
Right ear,
Nostril,
Eye and eyebrow together,
Whole right side of your face together,
Whole right arm,
Whole right leg,
The entirety of the right side of your body together,
Left fingers,
Thumb,
Palm of your left hand,
Back of your left hand together,
Your whole left arm together,
Left toes,
Sole of your left foot,
Top of your left foot and ankle all together,
The whole of your left foot and leg together,
Left hip,
Waist and chest together,
The entirety of your left torso together,
Left ear,
Nostril,
Eye and eyebrow together,
The whole left side of your face together,
Whole of your left arm,
The whole of your left leg,
The whole of your left side together,
The entirety of your left side,
The entirety of the back of your body,
Soles of feet,
Backs of calves,
Hamstrings,
Buttocks,
Low back,
Back of rib cage,
Shoulder blades,
Back of skull,
All together,
The whole of your back body together,
The whole of your front body,
Tops of feet,
Shins,
Kneecaps,
Thighs,
Hips,
Front of your chest,
Collarbones and face together,
The whole front of your body together,
The whole of your body together,
The entirety of your body,
The entire wholeness that is your body together.
Begin to gently wiggle fingers and toes,
Taking a deeper breath in and a gentle sigh out,
Linking your eyes a few times as the room falls into them,
Feeling your body,
The entirety of your body,
Coming back to this moment,
Preparing to move on into the rest of your day.
Thank you for spending time with me today.
Be good to yourself,
Be good to others,
And have an amazing rest of your day.
Bye.
