Welcome to this bedtime yoga neutral.
I'd like to ask you to lay into your bed.
Cover yourself with your blanket.
Gently put your head on your pillow.
Move until you find a cozy position on your back if possible.
Softly close your eyes.
Take a couple of deep inhales and complete exhales to close this day.
There is no need to change anything.
Just observe.
Arrive.
Let the day behind you.
There is nothing to be done.
Just breathe calmly.
Soften your skin.
Relax your face muscles.
Soften your jaw.
Let the cheeks melt down.
Soften your forehead.
Relax your eyes into the eyeballs.
Take another deep inhale and a complete exhale.
Try to notice the room you're in.
The sounds in your room.
Notice the space around your body.
Notice the fabric that touches your skin.
Observe your breath.
Call me in and call me out.
Nothing to change.
Softly inhale and exhale.
Think of something that you're grateful for today.
Maybe something that happened today.
Maybe someone you met.
Whatever it is for you today,
Feel this positive feeling.
Let it move through your body.
Breathe this loving energy in.
Let it nourish your body,
Your soul.
Relax into it.
Let me take your awareness to the physical body now.
When I mention a body part,
Try to relax it fully.
Let it get heavy,
Melting into the bed.
Start to bring your attention to the point between the eyebrows.
Soften it.
Now relax the center of the throat.
Relax the right shoulder joint.
The right elbow joint.
Relax the middle of the right wrist.
Tip of the right thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
And the tip of the small finger.
Relax again the right wrist.
The right elbow.
And the right shoulder joint.
Relax it fully.
Back to the center of the throat.
And to the left shoulder joint.
Relax the left elbow.
And the middle of the left wrist.
The tip of the left thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the small finger.
Back to the left wrist.
Left elbow.
And the left shoulder.
Completely relax.
Back to the center of the throat.
Move your attention to the heart center.
Let that heart center relax.
Relax the right chest.
And the heart center again.
Relax now the left chest.
And back to the heart center.
Move to the solar plexus.
And relax the navel center.
Move your attention to the right hip joint.
Relax the right knee joint.
And the right ankle.
The right big toe.
Tip of the second toe.
Third toe.
Fourth toe.
And the small toe.
Back to the right ankle.
The right knee.
And the right hip.
Relax.
Get heavy.
Move your attention again to the navel center.
And to the left hip joint.
Relax.
The left knee.
Left ankle.
Left big toe.
Tip of the second toe.
Tip of the third toe.
Fourth toe.
And the small toe.
Back to the left ankle.
Left knee.
And the left hip.
Completely relax.
Move your attention back to the navel center.
Relax.
Soften.
Relax the solar plexus.
And relax the heart center.
Center of the throat.
And center between the eyebrows.
Thank you for watching!
Thank you for watching!
