So now we will practice yoga nidra also known as non-sleep deep rest.
You can lie down on your back for this or you can sit up.
The most important thing is that you are relaxed,
Comfortable,
Warm and settled.
So get yourself into a comfortable position.
Maybe you need a blanket,
Pillow and we will start by taking three nice big deep breaths.
Breathing in through the nostrils,
Slowly breathing out through the mouth and as you breathe out let the body go relaxed and limp and loose.
Very good and again nice big deep breath in through the nostrils,
Slowly breathing out through the mouth,
Letting the body go relaxed and limp and loose.
Very good and then one more time,
Nice big deep breath in through the nostrils,
Slowly breathing out,
Letting the body go relaxed and limp and loose.
Very good.
Now allow the breath to find its own natural rhythm.
You don't breathe,
The body breathes and you can allow everything to rest and settle down all on its own.
Nothing to do,
Nowhere to go,
Simply allowing the body to find rest.
And as you breathe,
See if you can notice the contrast between the inward breath and the outward breath.
On the inward breath you may notice a subtle sense of relief,
Like oh it's nice to feel air coming into my lungs and a subtle increase in energy as the oxygen comes into the body.
And on the exhale you may notice a subtle letting go,
A very natural sense of relaxation or calm or even peace on the exhale.
So just notice that now.
If that's how it feels for you then good but if you feel something different that's absolutely fine,
We're not trying to fix anything or change anything.
We'll just appreciate whatever experience we're having.
Now in a moment we will take our attention through the various areas of the body and if you like you can even use that exhale to help you intentionally relax certain parts of the body.
If that works for you good but if not,
No problem.
Just follow my instructions and allow yourself to be as relaxed and easygoing as possible.
So take your attention down to the right foot,
Feel the whole of the right foot.
Become aware of the sensations that reveal the presence of the right foot.
Now the right knee,
Now the right thigh and the hip.
And as you're doing this remember you can use the exhale to gently massage the area of the body that were with.
So now the whole right leg,
Holding in awareness the whole right leg.
Feeling the sensations that reveal the presence of the whole right leg from the foot right up to the hip.
Very good.
Now you can let that go and go to the left foot.
Resting your attention effortlessly with the left foot.
Now moving to the left knee.
Now left thigh and hip.
Whole left leg.
Become aware of the sensations that reveal the presence of the entire left leg.
And now the buttocks.
Gently resting attention with the buttocks,
Genitals,
Belly,
Abdomen,
Chest.
And move attention to the sides of the torso,
The right side and the left side.
From the armpits down to the hips,
Lower back.
And if you find any tension or tightness,
Remember you can use the breathing,
Use the exhale to intentionally let go.
Upper back,
Shoulders,
Both arms at the same time.
Neck,
Front of the neck,
Back of the neck,
Chin,
Nose,
Ears,
Eyes,
Forehead,
Whole face.
And see if you can relax the whole face using the exhale if needed.
Head,
Ears,
Back of the head,
Crown of the head,
Very top of the head,
The crown.
And now become aware of the entire body all at once.
From the tips of the toes to the top of the head,
Out to the tips of the fingers,
Whole body awareness.
Feeling the entire body all at once.
Everything is included.
If you notice anywhere feels tense or tight,
You can take your attention there,
Use the breathing,
Use the exhale,
Let go as much as you can.
But if there's any discomforts,
Any aches and pains,
You don't need to try and get rid of them really,
You can accept them just for now,
Allow them to be here.
Accept this moment exactly as it is,
Whole body awareness,
Full body awareness.
Feeling everything all at once.
Very good,
Okay,
So now you can let go of any sense of technique or trying to be aware,
Trying to relax and just be.
If the mind is busy,
You can just allow that to happen,
No problem.
Or if the mind is quiet,
Enjoy that.
But for a moment,
Nothing to do,
Nowhere to go,
Accepting everything exactly as it is.
Just rest.
Just rest.
Just rest.
Allow yourself to rest.
Give yourself permission to rest.
However the body is right now,
However the mind is right now,
Just accept,
No need to fix or change anything.
And rest.
Very good.
Now we will bring this meditation to a close.
But you can continue to rest if you wish.
Thank you for your practice.
