This recording is for a Prana Nidra meditation.
This practice is best done lying down on your back,
But you could also do this sitting in a chair if that would be more comfortable for you.
Make sure that all parts of your body feel comfortable and supported.
That you have maybe a pillow under your knees.
Maybe something covering your eyes.
Any blankets or coverings that you need to make sure that your temperature is comfortable as well.
Maybe you'd like to close your eyes.
Let's take a big breath while we settle into this practice.
As we begin,
Go ahead and notice your feet.
Become aware of your feet.
And then even more precise,
Become aware of the bottom of your feet.
And the space just beyond the bottom of your feet.
With your next inhale,
Imagine that you're breathing in the bottom of your feet.
And that breath travels all the way up your legs,
Up your torso,
All the way up to the top of your head.
And as you breathe out,
That breath travels all the way back down and back out your feet.
And maybe it's helpful to give your breath a color so it's easier for your mind to stay focused on it.
And we'll continue breathing this way,
Following your breath as it travels in the bottom of your feet,
All the way up to the top of your head.
And then following the exhale all the way back down your body and out the bottom of your feet.
And keep breathing in and out the bottom of the feet.
If at any point you notice that you're distracted and you're no longer focused on your breath,
That's okay.
You just bring yourself back to the practice.
Bring yourself back to noticing your breath traveling in the bottom of your feet and all the way up to the top of your head.
And traveling out,
Down your body and back out the feet.
A few more breaths like this.
You can let that imagery go.
Let's take a big inhale through our nose and we'll exhale out our mouths.
And now bring your attention to your right foot.
The bottom of your right foot.
And visualize that breath as you inhale travels in the bottom of your right foot,
Up your right leg and over across to your left hip.
And then exhale from that hip down the left leg and out the left foot.
And we'll breathe this way now for a couple minutes.
Inhaling in the right foot,
Up the right leg and across.
And exhaling down the left leg,
Out the left foot.
In the right foot,
Out the left foot.
We'll let that go and take a breath.
Now bring your attention to your left foot.
The bottom of your left foot.
And you'll inhale the bottom of your left foot.
The breath travels up your left leg and across over to your right hip.
And exhaling down that right leg,
Out the right foot.
And continue to breathe this way.
In the left foot,
Up the left leg and across.
And exhaling down the right leg,
Out the right foot.
In the left foot,
Out the right foot.
In the left,
Out the right.
And you can let that one go.
Take a relaxing breath.
Notice your hands.
And then have an awareness of your right hand.
The palm of your right hand.
Follow your breath as you breathe in the palm of your right hand.
That breath travels up your right arm,
Across to your left shoulder.
And you exhale from the left shoulder,
Down the left arm and out the left hand.
And keep breathing in this way.
Inhaling into the right hand,
Up the right arm and across to the left shoulder.
Exhaling down the left arm and out the left hand.
Inhaling in the right hand,
Exhaling out the left hand.
Inhale to the right hand,
Exhale from the left hand.
And let that go.
We'll take a deep breath here.
Bringing that breath in the opposite direction now.
So breathing in the palm of your left hand,
Up your left arm and over to your right shoulder.
Exhaling from that shoulder,
Down the right arm and out the right hand.
Keep going in this direction.
Inhaling into the left hand,
Up the left arm and across your body to the right shoulder.
Exhaling from the right shoulder,
Down your right arm and out your right hand.
And keep breathing this way.
In the left hand and out the right hand.
In the left hand,
Out the right hand.
And you can let that go.
Take an inhale here into your nose and a big exhale out your mouth.
Become aware of your body lying here or sitting in a chair.
And now shift your awareness.
Notice that you can feel into the space in front of you.
So moving your awareness from inside your body to the space just in front of you.
Notice how you can have an awareness of the space an inch or two beyond your own skin.
Feel your way into this space.
Now bring your awareness back to your body.
And become aware of the space beyond the back of your body.
Feel into the space behind you.
And then bring your awareness once again back into your body.
And now notice the space above your head.
The space below your feet.
And feel your way into the space beyond your body all around you.
In front of you,
Behind,
Above and below.
Feel your way into this energy body.
You may rest here as long as you like.
Whenever you feel ready to end this practice,
You'll take another deep breath.
And slowly start to wiggle your fingers and toes.
Moving and stretching anything that feels like it needs to be moved.
And when you feel ready,
Slowly opening your eyes.
And your prana-nidra practice is complete.
