Welcome to this travel companion.
The perfect way to find peace no matter what your destination.
Today's session is all about getting some rest and relaxation while we are in transit.
While we're literally on our journey.
Begin by getting as comfortable as possible.
That may mean you're going to lay down.
It may mean that you just lean back a little bit.
Whatever position you find yourself in.
Begin to roll the neck and just release any tension there.
Now start to circle those shoulders and again just use this as a mechanism to find and release tension.
If you want to sway your hips side to side too,
Feel free.
And then begin to settle in as you close your eyes and begin to breathe out and in through your nostrils.
Feels good right?
Traveling is such a great time to be able to get in some good relaxation.
But ironically this is sometimes the time where our mind can spoil that chance.
I'm going to lead you through an ancient practice called yoga nidra that has been used for centuries to help people rest.
All you need to do is give into my voice and instruction and remember you are in the luxurious position of having nothing to do and having nowhere to be.
These situations are rare so we need to really embrace them.
The fuel for our relaxation today is our awareness which sounds ironic but you'll see how well it works in just a moment.
To start with,
I just want you to focus in on what you can hear.
You don't need to name the sound or even know what the sound is.
Just become aware of what it's like to hear.
Listening out for this soundscape that is around you.
Begin by taking note of noises in the distance and then noises closer to you.
Now tapping into noises that are high-pitched if any and now noises that are low-pitched if any.
See if you can bring it closer to home now and hear your own breath.
Noticing the sound of air coming in and the sound of air going out.
Good job.
Let's switch now from hearing to feeling.
How does that same inhale feel on the way in?
And how does that exhale feel as the air goes out?
Can you feel that air travel through the nostrils and into your lungs in either direction?
Can you feel the abdomen and ribs contract as you exhale?
Can you feel the abdomen and ribs expand as you inhale?
Let's start to feel and relax the body more completely now.
As I name each body part,
I want you to put all your focus into that specific area.
Firstly becoming aware of it and then relaxing that area as much as possible.
And then relaxing that area as much as possible.
You ready?
All right let's do this together.
Stop by becoming aware of the right hand thumb.
Notice how it feels and then make a conscious effort to relax it.
Stay with the right hand now and notice the index finger or the second finger.
Notice it,
Feel it,
Then relax it.
Now coming to the middle finger.
Feel it,
Notice it,
Relax it.
Ring finger,
Right hand.
Feel it,
Notice it,
Relax it.
Pinky finger,
Right hand.
Give it all your awareness and then relax it.
Tapping now into the palm of the right hand.
Palm of the right hand.
Feel,
Then relax.
Back of the right hand.
Feel,
Then relax.
Right wrist.
Feel,
Relax.
Forearm,
You know what to do.
Right elbow.
Right upper arm.
Right side of your chest.
Right side of your waist.
Your right hip.
Your right thigh.
Your right knee.
Your right calf.
Your right ankle.
Top of your right foot.
Right big toe.
Right second toe.
Right third toe.
Right fourth toe.
And pinky toe.
Straight to the left side.
Left hand thumb.
Feel,
Relax.
Left index finger.
Left middle finger.
Left ring finger.
Left pinky.
Left palm of hand.
Left back of hand.
Left wrist.
Left forearm.
Left elbow.
Left upper arm.
Left shoulder.
Left side of chest.
Left waist.
Left hip.
Left thigh.
Left knee.
Left calf.
Left ankle.
Left heel.
Left sole of foot.
Left top of foot.
Left big toe.
Left second toe.
Left third toe.
Left fourth toe.
Left pinky toe.
Now we travel to the back of the body.
The soles of the feet.
Right and left.
Feel and relax.
Back of the calves.
Left and right.
Feel,
Relax.
Back of both knees.
Back of your thighs.
Notice the lower back,
The middle back and the upper back.
Feel and relax.
Notice your entire spine and let it just soften.
Right shoulder blade.
Left shoulder blade.
Both relax.
Back of neck.
Back of the head.
Both relax.
Top of the head.
Forehead.
Right temple and left temple.
All soften.
Right earlobe.
Left earlobe.
Get heavy and relax.
Right eyebrow.
Left eyebrow.
And space between the eyebrows.
All soften.
Get heavy and relax.
Right eye.
Left eye.
Right nostril.
Left nostril.
Relax.
Right cheek.
Left cheek.
Relaxed.
Upper lip.
Lower lip.
The entire mouth.
Chin,
Jaw,
Throat.
Soften.
Relax.
Right collarbone.
Left collarbone.
Soft.
Relax.
The chest.
Abdomen.
The whole torso.
Soft.
Relaxed.
The entire body.
Heavy.
Relaxed.
Rest your awareness on your entire being.
On your entire body.
Set in this position.
Totally connected.
And totally relaxed.
Each breath feeds this relaxation.
Each breath feeds this relaxation.
And each exhale allows even deeper relaxation.
You are happy.
And you are content.
Nowhere to be.
And nothing to do.
You
