So I invite you now to sit or lie in a comfortable position.
You can have your hands beside you,
Palms facing up for lifting or down for grounding.
You could also have one hand on your tummy and one hand on your heart,
Whatever is comfortable for you.
Becoming aware of your breath,
Noticing the inhale and the exhale.
Noticing the inhale through your nostrils and the exhale feeling warm.
We're going to begin a yoga nidra.
I want you to repeat after me to allow your body to reach a full state of relaxation.
So in your mind,
Repeat after me and relax your body.
My right foot is relaxed.
I am relaxed.
My right ankle is relaxed.
I am relaxed.
My right shin is relaxed.
I am relaxed.
My right knee is relaxed.
My right thigh is relaxed.
I am relaxed.
My right hip is relaxed.
I am relaxed.
My right side of my torso is relaxed.
I am relaxed.
My right hand is relaxed.
I am relaxed.
My right forearm is relaxed.
I am relaxed.
My right upper arm and my right shoulder is relaxed.
I am relaxed.
My right chest is relaxed.
I am relaxed.
My right body is relaxed.
The crown of my head is relaxed.
I am relaxed.
My eyebrows and my forehead are relaxed.
I am relaxed.
My cheeks are relaxed.
I am relaxed.
My mouth,
My jaw and my tongue are relaxed.
I am relaxed.
My throat and my neck are relaxed.
I am relaxed.
My left shoulder and my left upper arm are relaxed.
I am relaxed.
My left chest is relaxed.
My left forearm and my left hand are relaxed.
I am relaxed.
My left torso is relaxed.
I am relaxed.
My left hip is relaxed.
I am relaxed.
My left thigh,
My left knee are relaxed.
I am relaxed.
My left shin,
My left ankle are relaxed.
I am relaxed.
My left foot is relaxed.
I am relaxed.
My left body is relaxed.
My toes and the soles of my feet are relaxed.
I am relaxed.
My calves and my quads are relaxed.
My bottom and my lower back are relaxed.
I am relaxed.
My upper back,
My upper shoulders are all relaxed.
My neck and the back of my head is relaxed.
My body is relaxed.
My mind is relaxed.
I am relaxed.
My left shoulder and my left knee are relaxed.
My left shoulder and my right knee are relaxed.
My left shoulder and my right knee are relaxed.
My left shoulder and my right knee are relaxed.
I want you to think back to your original intention for your meditation this evening.
The simple I am statement.
And I'd like you to repeat this to yourself three times with your own breath and at your own pace.
Now I invite you to take three deeper breaths.
Bringing fresh air and fresh life back into your body.
Bring your awareness back into the room.
You can gently wiggle your fingers or wiggle your toes.
And in your own time,
You can roll over onto your right side before coming up to a seated position.
And when you're ready,
I'll get you to join me with your hands in prayer at your chest.
Hands in prayer at the chest,
The heart space.
A place of love for self.
A place of love for others.
Pressing your palms,
Your preposition to your forehead.
To the third eye.
A place of inner wisdom and thought.
To the lips.
May they speak truth.
And bring them back down to the heart.
Thank you.
