Getting comfortable for this Yoga Nidra session,
Lying down or if you're seated,
Sitting in a supported way.
Choose any position that's comfortable for you right now.
You're getting ready for this Yoga Nidra practice.
I invite you to take a deep breath in and slowly let it out of your body and another one,
Deep breath in and slowly let it out,
Bringing in relaxation and letting go of any worries of the day,
The night and just relax.
I invite you just to observe your breath for a moment,
Just watching your breath coming in and out of your body.
As you keep with these nice slow breaths,
I invite you to scan your whole body from your toes to the crown of your head,
Making sure that you're as comfortable as you can be.
Scanning your toes,
Relaxed,
Scanning your feet,
Relaxed,
Legs,
Hips,
Relaxed,
Lower back,
Upper back,
Belly breathing,
Chest breathing,
Beautiful relaxed breaths,
Arms,
Shoulders,
Hands,
Fingers,
All relaxed,
Your neck is relaxed,
Your jaw relaxed,
Nose,
Eyes,
Forehead and all the way up to the top of your crown,
All is relaxed.
Let you be the most comfortable you,
You can be.
Feel yourself comfortable and relaxed.
Now setting aside anything that has happened before this moment and setting aside anything that's happening after this practice.
Let yourself bring all your awareness into this practice,
Nothing to do,
Nothing to achieve.
Setting everything aside for these moments of calm connection to yourself.
Take in a deep breath,
And as you exhale,
Let go of any thoughts that are still going on in your mind,
Even let go of this moment,
Let go of any thoughts,
Let go of any need to do,
Just being,
This is time just for yourself.
No agenda,
Just peace and breathing in,
Slow breaths.
Begin to experience the stillness even more,
Knowing that you can move,
But it feels good to allow yourself to just enjoy this stillness,
This chance to do nothing.
Resting just as you are.
If it feels restful,
Allow these words to be received energetically rather than mentally.
Even the mind can rest now.
In this place there is effortless awareness.
Feel all experience becoming more and more effortless,
Serene and effortless.
Allow your awareness to float now effortlessly from point to point.
And we'll start by floating your awareness at the crown of your head.
Move the awareness to your forehead effortlessly.
Your awareness goes to your eyebrows.
This effortless awareness moving through your body,
As I say the different parts,
Your awareness just moves within your body.
The hollow of your throat,
Your mouth and nose that are breathing.
Moving freely right to your elbow joints,
Your wrist joint,
Right thumb,
The tip of the index finger,
Tip of the middle finger,
Tip of your ring finger,
Tip of your pinky finger.
Effortless awareness.
The right wrist joint,
Elbow joint,
Shoulder joint.
Back to the hollow of your throat with the air moving in and out.
Shifting your awareness to the left shoulder joint,
The left elbow joint,
Right wrist joint,
Left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the pinky finger.
And your awareness is shifting freely the left wrist joint,
Elbow joint,
Shoulder joint and back to the hollow of your throat.
Now moving down to your heart center.
Awareness in your heart.
Moving awareness to the right side of your chest.
Back to the heart and then to the left side of your chest.
Feeling the energy moving back to the heart center.
Breathing slow breaths in and out.
Resting your awareness at the heart center,
Not thinking,
Just feeling.
And becoming more and more aware of the breath.
Aware of the body gently moving with each inhale and exhale.
Notice on the inhalation that your abdomen is rising gently and then your chest rises.
And on the exhalation your abdomen falls and your chest falls.
Inhale abdomen rises,
Chest rises.
Exhale abdomen falls,
Chest falls.
Feel this wave of breath,
Like a wave washing onto the shore,
Then washing away from the shore.
Follow this gentle wave of breath,
Each breath watching the wave rise and watching the wave fall.
There's no need to change the breath,
Simply watching.
Watching the natural wave of breath,
Like watching the gentle waves on the ocean.
And you begin to count the waves,
But not in your mind.
You simply follow the natural pace of the breath.
Inhale and exhale.
And with each inhale and exhale you're going deeper and deeper into your body.
Ten,
Breathing in and breathing out,
Ten,
Breathe in,
Nine,
Breathe out,
Nine,
Breathe in,
Eight,
Breathe out.
Eight,
Breathe in,
Seven,
Breathe out,
Seven,
Going deeper and deeper into you.
Slow breaths in,
Five,
In,
Four,
And out,
Four,
Just relaxing breaths going deeper,
Deeper into your body.
If you lose track of the counts,
You're just going deeper,
In,
Two,
Out,
Two,
In,
One,
Letting go of everything and relaxing fully.
And watching the waves again on the shore.
Bring your awareness back to your heart.
Notice the heart rising on the inhale and falling on the exhale.
Now moving your awareness down further to your belly,
Your hips,
Everything relaxed.
Right leg awareness,
Left leg awareness,
Right knee awareness,
Right shin awareness,
Right foot and the toes on the right foot,
Awareness,
Relaxing,
Left hip awareness,
Left thigh awareness.
Your whole body relaxing as your awareness shifts to your left knee,
Down to your left shin,
To your left foot,
To the big toe,
Second toe.
Third toe,
Fourth pinky toe.
Feel your body peacefully at rest.
Feel the support of your breath as you are in total relaxation.
And when you're ready,
Slowly come back,
Taking a deep breath in,
Wiggling your toes,
Wiggling your fingers.
Feel the lightness and sensation as you stretch or move some parts of your body.
Slowly coming back,
Bringing more and more awareness back,
Having a little stretch of your body in any way that you like.
Now you can just lay in peace as long as you'd like to.
And then when you're ready,
You can slowly press yourself up to sitting and open your eyes,
Feeling rejuvenated,
Feeling centered,
Feeling totally relaxed.
Thank you.
