Begin to make yourself as comfortable as possible.
You can sit down and meditate deep pulse or lie down on your back in savasana.
Very gently now begin to close your eyes.
We are going to start practicing the yoga nidra.
Remaining awake and alert.
Even as your body begins to rest deeply.
Last you gotta take a deep breath in through your nose.
Allow your breath to rest deeply in your belly.
And let's take a slow exhale out through your nose and mouth Take a deep breath in through your nose again.
Feeling your belly expanding with the nourishing and take a slow exhale out releasing,
Letting go.
Let's together take a deep breath in through your nose.
Feel the rising of your body.
And as you exhale,
Allow your belly to contract and your body softening,
Resting and sinking just a little bit more Now bring your awareness to your heart centre.
Take a moment here to think of a short positive statement.
Setting your intention for this session.
Maybe something like,
I am at peace.
I am home I am strong.
Now repeat your intention three times mentally.
Focusing on your heart reminding yourself of your intention with feeling and emphasis.
Only you need to hear it.
Only your universe needs to hear it.
And let's take this moment to rest in this space,
This beautiful space that you have created.
Inviting your body,
Heart and mind to rest in this present moment.
Now let's bring out Venom's to your hands.
Your right hand,
Thumb,
And index finger.
Second finger.
Your third finger.
Your fourth finger And the fifth finger.
Realize the palm of your hand.
The back of your right hand.
The wrist.
You'll fall out Your elbow.
You're my pearl.
And your shoulders.
And now still on the right side of your body let's travel down to your right waist Yikes.
The tide.
Yabba time!
And your knees.
Your calf.
The end card.
The heel.
The solar of your foot.
The top of the foot.
Now moving to your right big toe.
Second tone.
The third.
Wow.
And your fifth tone and now simply bring your awareness to your left hand your left hand palm your index finger.
A third finger.
4th picker And your fifth finger.
Now to your palm of the hand the back of the head.
Your wrist.
That fall on.
The elbow.
Yap-purl.
And shoulders.
Remaining on the left side of your body,
Let's travel down to your left waist your hips.
Your time.
Your knees.
The back of your knees.
Your card.
Your anchor.
To heal.
It's so wonderful.
And the top of the food.
Now moving to your left big toe second tone.
Does that though.
The photo.
And your 5th toe.
And let's now bring our awareness to your back.
Your right shoulder blade.
And the left shoulder blade.
Just fine.
The lower back.
And the entire back all together.
They're not travelling now.
Your head.
To the crown of your head and moving down to your forehead You're right,
My friend.
And to your left eyebrow.
And to the space bring tinder browns.
Bring awareness to your right eye Now that I.
.
.
Right here.
To your left ear.
Your right cheek.
Your left cheek.
Your nose.
Your lips.
To your chin.
In your jaws.
To your throat.
Now traveling down to your chest and breathing into your abdominals and now traveling down to feel your whole right leg allow your breathing your breath to travel to your whole life to both legs altogether.
Now traveling to your full right lung.
Relax the whole left arm.
With both arms together whole torso,
Whole head and the whole body.
Feeling your whole body resting on the mat or on your bed sending some love and appreciation to your body and begin to become aware of your breath.
Observing the natural flow of your breathing.
Feeling the breath.
Entering your nostril Feeling the cool air entering your nostrils and as you exhale,
Feel the warm air leaving and exiting.
Now imagine you are breathing through your palms.
And as you inhale,
Feel your body expand slightly.
And as you exhale,
Feel the body settles deeper and deeper into your mat.
Now begin to feel the heaviness of your body.
Allow your body to sing just a little bit more to the front Love that.
Know that your body is safe and supported.
Now let that heaviness go and imagine the body is weightless a feeling of lightness in every cell,
Every cell that's traveling through your body Feel as though the body is floating away from the mat experience this sense of profound internal calm.
A stillness that nothing can disturb.
Now begin to come back to the space in your heart.
Remember the intentions you have set and repeat it again three times with the same conviction as before feel into the space around you and support that space in the universe is keeping you Wrapping you in the embrace Gradually bring your awareness back to your breath.
Feel the contact of your body and mind.
Begin to slowly bring your awareness to the sounds in the room.
Bask into this safe space you have,
Settling deeply into yourself while experiencing the sounds that is in the outside world of your mind.
Begin to wigger your toes.
Maybe rotating your ankles and now traveling up your body to your hands and begin to touch your fingertips.
And now take a deep refreshing breath Breathe again.
Allow your breath to settle deeply,
Deeply into your body.
And take a slow long exhale while releasing any residue of the body tension that you may have And when you're ready,
Roll to your right side for a moment.
In this feet up pose.
And when you're ready,
You can now push your body back up to the seated position.
The practice of yoga nidra is now complete.
Thank you so much for practicing with me today My name is Kari.
And I wish you many beautiful new beginnings.
And may your heart always be in peace.
