This is a guided relaxation practice,
Best experienced lying down.
Find a comfortable position.
You may like something under your knees to ease your lower back.
You might also like an eye pillow or a blanket covering you.
You may use this meditation to fall asleep.
It can be very soothing.
But it's also nice to try this practice,
This yoga nidra,
Yoga of sleep practice,
Trying to stay awake.
You might find yourself in this place somewhere between awake and asleep.
It's meant to be a relaxing practice,
But the goal is not necessarily to fall asleep.
But if you do,
Of course,
That's okay.
I invite you to try to stay alert and engaged in the cues.
Settle down,
Find a comfortable position.
Let your breath be a natural one.
It's not forced at all.
We will experience sensation throughout the body while remaining still.
Know that you can't do this wrong.
There's no effort required.
You'll passively observe yourself as you're guided by my words.
You may drift in and out of consciousness.
That's okay.
Feel a sense of heaviness in the body.
Feel that you're weighted down,
That your bones are heavy.
Notice how the ground supports you.
Whatever surface you're on supports you.
If you're using any props,
Feel that you're supported by them,
That you could give your full weight to what is supporting you.
Turn your attention inward.
Go deep inside.
Go to your heart's base.
What does your heart desire?
What is your heart longing for?
State an intention or affirmation based on your heart's longing.
State it to yourself in the present tense.
An example would be,
I am healthy and whole or I have everything I need.
State it to yourself three times in the present tense as if it's already happening.
Now we'll allow awareness to travel throughout the body while remaining still.
Welcome in all the sensations throughout the body.
Start to become aware of the mouth.
Notice the inner left cheek,
The inner right cheek.
Feel the tongue.
Notice the roof of the mouth,
The floor of the mouth.
Notice the teeth and gums.
Notice the upper lip and lower lip.
Notice the areas where the lips meet.
Feel all the sensation throughout the mouth.
Feel all parts together as a whole.
Allow your awareness to drift to the nose.
Feel into the left nostril,
The right nostril.
Notice the bridge of the nose.
Feel the spot on the upper lip where you can feel your breath moving in and out.
Have a sense of the nasal passages.
Follow the nasal passages back into the head.
Notice all parts of the nose.
Become aware of your eyes.
Feel into the left eye and the right eye.
Notice the surfaces of the eyes,
The centers of the eyes,
The backs of the eyes.
Notice the eyelids and the eyelashes.
Feel the eyes as radiant energy.
Notice your left ear and your right ear.
Have a sense of the earlobes,
The backs of the ears.
Sense into the inner ear,
The outer ear.
Notice the ear canal.
Become aware of the wrinkles and folds of the ears.
Notice the ears receiving sound,
Listening.
Feel your ears hearing.
Become aware of the forehead,
The cheeks,
And jaw.
Notice your scalp and the crown of the head.
Feel into the back of the neck.
Notice the front of the neck.
Feel all the sensation throughout the head and neck.
Become aware of the shoulders.
Feel how the shoulder blades underneath you are supporting you.
Notice the left shoulder blade.
Feel into the upper left arm.
Notice the bicep.
Notice the left elbow.
Become aware of the left forearm.
Feel into the left wrist.
Notice the left palm and the back of the hand.
Sense into the five fingers.
Feel all the sensation throughout the left arm from the shoulder to the fingertips.
Feel that the left arm is pulsing with sensation.
Now allow your awareness to drift across the body to the right shoulder.
Notice the right upper arm.
Feel into the right elbow,
The right forearm.
Notice the wrist.
Become aware of the right palm of the hand,
The back of the hand.
Notice the fingers.
Feel that the right arm is vibrant,
Alive with radiant vibration.
Take in all the sensations throughout the right arm,
Just noticing what is there.
Become aware of the chest.
Notice the left ribs and the right ribs.
Have a sense of the belly.
Feel into the pelvis.
Become aware of the left hip.
Notice the left thigh and buttock.
Notice the front of the thigh and the back of the thigh.
Feel into the front of the left knee.
Notice the back of the knee.
Notice the left shin.
Become aware of the calf.
Travel down to the left ankle.
Notice the top of the left foot.
The bottom of the foot.
Feel the heel,
The arch of the foot.
Notice the toes.
Notice all the sensation present in the left leg and foot.
Feel that the left leg is alive with energy,
With radiant vibration.
Notice the right hip.
Feel the right buttock,
The back of the right thigh.
Notice the front of the right thigh.
Feel into the right knee,
The kneecap,
The back of the knee.
Notice the right shin,
The calf.
Feel the right ankle.
Notice the top of the right foot,
The heel,
The arch,
The bottom of the right foot.
Notice the toes.
Just observing all the sensation throughout the right leg from the hip down to the tip of your toes.
Feel all the sensation throughout both of the legs.
Feel that both of the legs are pulsing with vibration.
Become aware of the tailbone.
Allow your awareness to travel up the spine,
Sense into the belly.
Moving on up,
Notice the solar plexus,
The upper abdomen.
Become aware of your heart space.
Now sense into the throat.
Notice the mouth.
Feel into the third eye located between the brows.
Rest your attention at the crown of the head.
Have an awareness of the entire back body as sensation alive with vibration.
Notice that the front body is pulsing with radiant vibration.
Pour your awareness like liquid into the left side body.
Notice the midline of the body.
Pour your awareness now into the right side body.
Notice all the sensation throughout the body.
Feel your body now as a whole,
A complete entity.
Notice all the sensation throughout the body.
Notice your breath,
How it's naturally flowing through you.
Attach your awareness to your inhale and to your exhale.
Recall your heart's longing statement.
State it to yourself three times in the present tense.
Notice the back body where it's making contact with the ground.
Start to have a sense of the space surrounding you.
Tune into the pace and the rhythm of your breath.
We are now completing the relaxation practice.
Start to wiggle the fingers and toes to bring movement back.
Lightly rock the head side to side.
Draw a deeper breath in.
On peace,
Peace,
Eternal peace.
May there be peace,
Eternal peace in your heart.
Thank you.
