Namaste.
For today's practice,
I'd like to invite you to make yourself comfortable.
We're going to do a body scan,
Which is also known as a yoga nidra.
So if you're lying down,
You can put a bolster under your knees to just alleviate pressure off your lower back.
Do cover yourself with a blanket or a shawl.
In case the body temperature drops,
You want to make sure that you don't get cold.
And allow your arms to rest next to you in shavasana or place them on your belly wherever you're most comfortable.
Shavasana is corpse pose,
So that is if you're lying down.
And at any point,
If you feel drowsy,
Which is what might happen since you're lying down,
You can always open your eyes just a little bit so that the light flows in so that you can enjoy and continue to stay alert and really experience and observe the pleasant as well as any unpleasant moments that may arise during this body scan.
This practice can be challenging,
So please allow yourself to rest in the present moment awareness as best as you can.
To allow yourself to observe all that arises from within and be welcoming of these experiences as they teach us to embrace the reality of the present moment rather than wishing it were something different.
The practice of embracing the reality of the present moment in this guided meditation will help us to cultivate this outlook in our daily life,
Which will help us to flow in the present moment rather than be resistant,
Especially if things do not go the way we want them to.
You can use this guided meditation over and over again as a positive way to connect with yourself,
To heal,
Replenish and re-energize yourself.
This self-care routine can help one to step back from the world,
Take a breath before you dive back in.
As you listen to the guidance on this video,
Please observe the thoughts that cross your mind as you watch your body,
Being aware of how you feel and know that there is no specific way one should feel at this point in time.
So please observe and let go of all judgment,
Criticisms and expectations.
I'd like to invite you to bring your awareness to your entire body,
Noticing the parts of your body that are being held by the earth.
Observing temperatures around your body.
Bringing your awareness to your breath flowing in and is the breath a deep,
Shallow,
Labored or comfortable breath?
Just observing,
Not changing anything.
Are you able to feel the breath in your belly or chest or both?
Please bring your awareness to the base of your nostrils.
Are you able to feel the subtle,
Cool breath in and warm breath out?
Allow yourself to let go of any tension in the body with each breath in and out.
If it helps to visualize the tension releasing in the form of a gray mist on each out breath,
Tap into that.
If your mind wanders while you are focused on the breath,
Just observe where it floats off to.
What are the nature of the thoughts?
And then from that state of being curious,
Guide your awareness gently back to watching the breath.
Encourage yourself for the duration of this guided meditation to notice,
Observe,
And come back to the breath each time you realize the mind has wandered.
But without a sense of frustration and rather with a patient acceptance.
The mind will constantly want to wander off and you will need to bring its attention back to the breath many times throughout all moments of stillness.
We are training the mind at this point in our practice and over time it will get easier.
Observe if there are any sensations like tingling or perhaps something else and what they feel like.
If there are no sensations,
That's okay too.
Each of us experience different things,
So try not to strive for any particular type of response.
Notice if any sensations arise and whether they are pleasant,
Unpleasant,
Or neutral.
You may find emotions rising to the surface or you might feel bored,
Impatient,
Frustrated,
Or a whole range of reactions.
Either way,
Please acknowledge them as being part of the process.
Try not to judge yourself or have some preconceived expectation as to how the meditation should be.
Allow whatever arises to be and observe it as being part of this journey.
Please bring your awareness to the toes on your right leg,
Noticing the spaces between them or if they're touching each other.
Are they warm or cool or perhaps slightly moist?
Imagine your breath flowing all the way down the length of your body,
Down towards your toes each time you inhale.
And as you exhale,
Watch the breath move from the toes back up the length of your body towards your nostrils.
Please bring your awareness to your right leg,
Noticing the sole,
Instep,
And right heel,
Observing which parts are resting on the ground.
Notice how the top of your right foot and ankle feel as opposed to thinking about them,
The shin on your right leg.
And then bring your awareness to your right knee,
Noticing how it's resting.
Are you able to feel the kneecap,
The sides of the right knee,
And the back of your right knee?
On your next exhalation,
Please move your awareness to your upper right leg,
All the way up towards your groin on the inside,
The hip on the right side,
Being very aware of all the sensations that arise in this moment.
On your next breath in,
Please take a deep breath,
And as you exhale,
Bring your awareness to your left leg,
Scanning all the way down to your toes,
To the top of your left foot,
Left insole,
Left instep,
And allow your awareness to rest here for a few seconds,
Observing any sensations,
Temperature,
And just feelings between the toes.
On your next exhalation,
Please bring your awareness to your left leg,
Feeling the shin,
And moving that awareness up to your knee,
Noticing how your left knee is relaxing.
The kneecap,
The sides of your left knee,
As you exhale,
Please shift your awareness to your upper left leg,
Scanning all the way up towards your groin on the inside,
The hip on the left side,
Tuning into any sensations arising here,
Noticing if your leg feels heavy or light,
Warm or cool.
As you exhale,
Please gently shift the awareness to your pelvis,
Hips,
Observing,
Noticing,
And feeling,
Cognizant of sensations or the lack of them.
Without forcing it,
Just rest your awareness.
Please bring your awareness to your buttocks,
And notice how your sit bones are resting on the mat,
The point of contact,
Sensations that may or may not arise.
Once again,
On your next exhalation,
Allow yourself to sink deeper into a relaxed state,
Feeling your entire self in the present moment,
Content with all that arises,
And just being.
Please bring your awareness to your lower back,
An area where we tend to hold stress,
Perhaps feel pain.
Breathing into all the sensations,
Observing,
Relaxing,
And releasing tension on the out-breath.
Move your awareness to the belly,
Sides of your torso,
Ribcage,
Feeling your belly expand and relax on each breath,
Observing any sensations,
Feelings,
Or emotions that might arise at this point in time.
As you take another deep,
Slow breath in,
Feel your entire body,
And bring your awareness to the upper torso,
Ribcage,
Your chest that protects your heart and lungs,
Chest walls,
Feeling your breath flowing into this area,
Along with any sensations.
Take a few moments to connect and feel your heart beating,
Bringing your awareness now to your shoulder blades,
Collarbones,
Shoulders,
And then rest your awareness on the ribcage expanding and relaxing as your lungs fill with oxygen on each breath in.
On each outgoing breath,
Recognize any tension or tightness that might be present,
And notice thoughts or emotions that may pass through your body.
Observe your mind each time you shift your awareness to the next part of your body.
Now,
Please bring your awareness to your armpit,
Right arm,
Right elbow,
Observing the back of your hand and the surface it may or may not be in contact with.
Then we'll just go through your fingers on your right hand,
Starting with your thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
See if you can notice any sensations,
Pulsating or throbbing.
Please shift your awareness to your left armpit,
Left arm,
Observing the back of your hand and the surface it may or may not be in contact with.
Now,
We'll just bring awareness to your fingers on your left hand,
Starting with your thumb,
Index finger,
Middle finger,
Ring finger.
Little finger.
Please rest your awareness on your fingertips and see if you can notice any sensations,
Pulsating or throbbing.
As you go deeper into the awareness of each part of your body,
Feeling sensations,
Observing thoughts,
Acknowledging emotions,
Enjoy the stillness of your pulsating body with each breath in and out.
Aware that a life resides within your body as the cells regenerate,
The body flows and heals.
Allow yourself to rest in the present awareness of each breath moving in and out.
Please bring your awareness to your neck,
Being open to whatever may be present.
The neck is another region where we tend to hold tension,
Similar to the shoulders and lower back.
Please be aware of any tension,
Fatigue and sensations.
Be aware of how your throat and your larynx feel and stay with whatever arises in this moment.
On your next exhalation,
Please move your awareness to your head and face,
An area that also tends to store tension.
So noticing it with mindful awareness.
And then bring your awareness to the back of your head,
Resting on the surface that supports your entire body.
Notice your chin,
Lips and ears,
And whatever sounds that you might be able to hear filtering into them.
Now bring your awareness to your nose,
The base of your nostrils,
And rest your awareness,
Feeling the breath enter and leave.
Noticing any tickling sensations within the nostrils.
And then guide your awareness up to your eyes and what you can see behind the eyelids,
If your eyes are closed.
And if your eyes are open,
Where is your gaze settled on?
Space between your eyebrows.
Temples.
Be aware of your scalp,
Starting from your forehead,
Moving that awareness gently down towards the base of your neck,
Scanning for sensations,
Observing,
Feeling,
And then guiding that awareness from the base of the neck.
Back up towards your forehead.
Cranium.
Holding your awareness with curiosity,
Being aware of this moment of feeling.
Aware of your body.
Being present with this moment.
And just breathing a soft breath in and out.
Recognizing that thoughts and emotions may arise,
And to just watch them like clouds drifting by in the sky.
And now I would like to invite you to just be aware of being aware of yourself.
Take a deep,
Comfortable breath into your nostrils.
And once again,
Exhale out slowly from your mouth.
Allow yourself to sink into the awareness of stillness.
Right now,
In this present moment,
Noticing that the mind will rest with the stillness or the thoughts as they pass like clouds drifting in the sky.
And just being aware of your entire body.
Please take a gentle,
Deep breath in.
And as you exhale,
Allow yourself to feel your entire body dissolving into a natural peacefulness,
A state of relaxation.
Relaxation.
Letting go.
Resting in the awareness.
An awareness that will allow you to hold your entire body in mindful,
Loving awareness.
From your toes,
Bottom of your feet,
Legs and torso,
Shoulders,
Neck and face.
All the way up towards the crown of your head.
Embracing your entire body as it is.
In this present moment,
And resting in this stillness,
Embracing a deep inner silence and alertness as you rest here.
Complete as you are.
In touch with yourself.
Being open to yourself as you are.
Healing in stillness.
Accepting in the awareness.
Notice how you feel,
Your entire body feels,
Your mind feels.
And remember that daily practice of connecting to yourself regularly will nourish your body,
Mind and spirit.
Leaving you feeling rejuvenated.
And giving you a break from the need to accomplish or be doing something.
And cultivating this mindfulness will resonate in your daily life.
So,
Please continue to rest here for as long as you would like.
Being aware of all that arises in your body and mind.
And just allowing them to exist in your awareness.
While you're fully awake and loving in the silent stillness of feeling peaceful.
Namaste.
