Take a moment now to prepare for the practice.
Seated or lying down,
Organize yourself to be as comfortable as possible.
In the practice of mindfulness and yoga nidra,
There is no right or wrong way.
As you are simply being without trying to change or create any specific experience.
As you settle,
The eyes can close or you may simply soften your gaze.
Take a deep breath in and exhale to let out a sigh.
Feel a deep sense of ease and contentment around the space of your heart.
Softening and releasing any expectations.
Simply let go.
Follow my guidance as we begin a progressive muscle relaxation technique.
As we move through this exercise,
Be mindful not to hold your breath.
So continue breathing naturally.
Become aware of your arms in whatever position they're in.
Very gently now begin to make fists with your hands and gently begin to squeeze your forearms,
Upper arms,
Shoulders.
Keep breathing and just notice what it feels like to create gentle effort through the shoulders,
Arms and hands.
Breathe in.
And as you breathe out,
Release all effort.
Allow your fingers to uncurl and your arms to relax and be heavy.
Notice any subtle sensation that you can feel gently vibrating or pulsing down through the arms.
Become aware of your legs,
Ankles and feet.
And gently now begin to curl your toes.
Squeeze your calves,
Thighs and hips,
Creating just a gentle effort through your legs and feet.
Keep breathing.
Notice what it feels like to have your hands in the air and just relax.
Notice what it feels like to have this effort felt in the legs and feet.
Breathe in.
And as you breathe out,
Relax your legs and feet completely.
Let your legs be heavy and still.
Notice the more subtle vibration and movement of energy that sweeps down through your feet to your toes.
With your next exhalation,
Relax your legs even more.
Now become aware of your whole body,
Resting in whatever position that you're in.
No need to move or change anything.
Simply become aware of your whole body,
Areas of sensation,
Areas without sensation.
Now begin to gently tense your entire body.
Very gentle effort.
Begin to squeeze your hands,
Arms and shoulders,
Toes,
Legs and hips,
Abdomen,
Chest and face.
Gentle effort throughout your whole body.
And with your next exhalation,
Relax every muscle in your body.
Let go completely.
As you exhale again,
Feel your whole body go limp as it becomes heavy,
Still and completely at ease.
Notice the subtle sensations that you can sense pulsing throughout your entire body.
Feel a deep sense of gratitude for your body,
Knowing that it does the best that it can for you always.
In this moment,
Your body is invited to relax deeply.
As you rest here in stillness,
Picture yourself in the most beautiful,
Calming place that you have been to or that you can imagine.
A place where you feel a deep sense of ease and contentment.
Picture yourself in this place now.
As you notice the colors,
The sounds,
And then a deep felt sense of contentment and ease in your body and in your heart.
As you picture yourself in this place,
Allow this deep sense of contentment to be felt right here,
Right now.
Allow your attention to rest on this felt sense of wellbeing.
Even as this place is created in the mind's eye,
The felt sense of security and wellbeing exists.
Right here in your body in this moment.
Allow your entire being to be held in this experience of ease.
Follow my guidance as we begin to move attention through different parts of the body.
Start by placing your attention at the eyebrow center,
Right at the forehead.
As your attention rests here,
Notice a deep sense of calm and stillness.
Bring your attention to the pit of the throat,
Right shoulder,
Elbow,
Wrist,
Right thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Left finger,
Wrist,
Elbow,
Shoulder,
Pit of the throat,
Left shoulder,
Elbow,
Wrist,
Left thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Wrist,
Elbow,
Shoulder,
Pit of the throat.
Bring your attention to the middle of the chest,
Navel center,
Middle of the pubic bone,
Right hip,
Knee,
Ankle,
Big toe,
Second toe,
Third,
Fourth,
Fifth,
Ankle,
Knee,
Hip,
Middle of the pubic bone,
Left hip,
Knee,
Ankle,
Big toe,
Second toe,
Third,
Fourth,
Fifth,
Ankle,
Knee,
Left hip,
Middle of the pubic bone,
Navel center,
Middle of the chest,
Pit of the throat,
Eyebrow center.
Feel your whole body relaxed.
There is nothing to do,
Change or fix.
Allow your entire self to respond spontaneously and effortlessly to the following affirmation.
I return to the innate wisdom of my body to heal itself.
I remain in restful,
Calm awareness.
As you feel ready,
Slowly begin to deepen your breath.
Feel your body fill with breath and sensation.
Gently begin to wiggle your fingers and toes and invite slow and mindful movement back into your body.
Place your hands one on top of the other over your heart or bring your palms together to touch at the heart center.
Take a deep breath in and a deep breath out.
Thank you for practicing with me.
May this sense of ease and peace remain with you as you continue on.
Namaste.
