Welcome to this Yoga Nidra practice.
Find a comfortable position either lying down or in any position that allows your body to completely relax.
Closing your eyes,
Let yourself sink into the surface beneath you.
Take a deep breath in and as you exhale,
Let go of any tension allowing your body to become heavy and still.
We'll begin by setting a sankalpa or an intention for this practice.
Something you'd like to cultivate within yourself.
It could be as simple as I am at peace or I am enough.
Whatever resonates with you,
Repeat it silently in your mind.
Now,
Beginning at the right side of your body,
Bring your attention to your right hand.
Feel into the subtle sensations of your right thumb,
Index finger,
Your right middle finger,
Ring finger,
And little finger.
Notice the palm of your hand,
The back of your hand,
And your wrist.
Become aware of your right forearm,
Your right elbow,
Your right upper arm,
And your right shoulder.
Now,
Shift your focus to the right side of your chest,
The right side of your waist,
Your right hand,
Your right hip,
Your right thigh,
Your right knee,
Calf,
Ankle,
The top of your right foot,
The sole of your right foot,
Your big right toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Relaxing each part of your body as you move with awareness.
Gently guiding your awareness now to the left side of your body.
Bring your attention to your left hand.
Feel into the sensation of your left thumb,
Index finger,
Your left middle finger,
Ring finger,
And little finger.
Notice the palm of your left hand,
The back of your left hand,
And your left wrist.
Feel your left forearm,
Elbow,
Upper arm,
And left shoulder.
Now,
Shift your awareness to the left side of your chest,
Traveling down to your waist,
Your left hip,
Left thigh,
Left knee,
Calf,
Ankle,
The top of your left foot,
The sole of your left foot.
Your big left toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
Let go of any tension as you become aware of each part within your body.
Now,
Bring your attention to the back of your body.
Feel the back of your head,
Your neck,
Your shoulders,
And your upper back.
Move your awareness down your spine,
Through your middle back,
Lower back,
And to your hips.
Feel your glutes,
The backs of your thighs,
Your calves,
And your heels.
Allow your entire back body to relax deeply.
Gently shifting your focus now to the front of your body,
Starting at the crown of your head.
Notice your forehead,
Your left eyebrow,
Your right eyebrow,
Your left temple,
Your right temple.
Feel into your eyes as they sink back heavy into their sockets.
Feel your cheeks,
Your nose,
Your lips,
And your jaw.
Let your jaw be loose and relaxed.
Now,
Bring your awareness to your throat,
Your chest,
Your belly.
Feel the rise and fall of your breath within your body,
Sensing your hips,
Pelvis,
And lower belly.
Let your entire front body soften and release.
Now,
Take a moment to sense your whole body as one,
Completely relaxed.
Feel yourself melting into the surface beneath you.
Your body is heavy yet weightless.
You are here,
Fully present and completely at ease.
Slowly bring your attention to your breath.
Notice the cool air as you inhale,
And the warmth as you exhale.
Gently breathing in and out the nose.
There's no need to change anything yet.
Just observe.
Begin counting your breaths silently to yourself,
Starting from 10 and counting down to 1.
With each inhale,
Count silently 10.
And with each exhale,
Count silently 9.
With the inhale,
Count silently 8.
And with the exhale,
Count silently 7.
Continue this breath count until you reach 1.
If your mind wanders,
Gently bring it back to your breath and your count.
Once you've reached 1,
Let go of the counting and simply observe the natural flow of your breath.
Feel the sense of stillness and calm that fills your entire body with each breath.
I'd like you to imagine yourself standing on a soft beach.
Feel the warm sand beneath your feet.
The sun is shining gently,
And a soft breeze touches your skin.
Hear the soothing sound of the waves lapping at the shore.
You feel safe,
Calm and at peace here.
Take a moment to fully experience this place of relaxation.
Let your mind and body absorb this sense of peace and calm.
As we near the end of our practice,
Bring your attention back to your sankalpa.
Repeat your intention to yourself three times,
Feeling it sink deeply into your subconscious.
Trust that your intention is already in motion.
Begin to deepen your breath.
Feel the energy returning to your body.
Wiggle your fingers and toes,
Gently awakening the physical body.
When you're ready,
Slowly roll onto your preferred side and take a moment in this restful position.
There's no rush.
When you feel ready,
Gently open your eyes.
Notice the sense of relaxation and ease that you feel.
Allow yourself to carry this with you throughout the rest of your day.
Aum Shanti.
