Welcome to your practice of yoga nidra.
To begin,
Finding a comfortable place to lay down and rest.
Closing down the eyes if that feels okay.
And giving yourself permission to rest,
To be here,
To breathe,
And to connect with your body.
To begin our practice of yoga nidra,
We're going to tune into our sense of sound.
Being in the distance for all the different sounds that you can hear outside of the room you're in.
And this is where we can practice non-judgment.
Just hearing sounds for what they are,
We don't need to label them as good or bad,
But just hearing how many different sounds you can hear.
And then bring that awareness of sound into the room you're in.
And closer to you,
So you can just hear your breath with each inhale and exhale.
And we'll start our body scan by just feeling the body resting here on the floor.
Feeling the points where your body connects with the floor.
And bring your awareness to your right hand.
And tuning into sensation,
What can you feel in your right hand?
Maybe it's a tingle,
Maybe it's the weight of your right hand resting.
And then take that awareness from your right hand to your wrist,
Your lower arm,
Elbow,
Upper arm,
Shoulder,
The right side of the body,
Waist,
Hip,
Thigh,
Right knee,
Lower leg,
Ankle,
The heel,
Right toes,
And the whole right foot.
Right side of the body softening,
Relaxed,
Letting go of any tension or tightness.
We'll take our awareness over to the left side,
Starting with the left hand.
Feeling what you can feel.
Moving up to the left wrist,
The lower arm,
Elbow,
Upper arm,
Shoulder.
Left side of the body,
Waist,
Down to your hip,
Left thigh,
Knee,
Lower leg,
Ankle,
Heel,
Left toes,
The whole left foot,
Soften,
Relaxed.
Now just feeling that whole left side of the body melting into the floor.
Letting go of any tightness or tension.
And see if you can feel the body becoming a little heavier,
Softening.
And let's take our awareness to the top of the head.
And just like a wave washing down from the top of the head,
We're going to take our awareness over our forehead,
Just soften down to the eyes,
The nose,
The cheeks,
The jaw,
All softening,
Relaxed.
The sides of the neck,
The chest,
Down over the belly.
And just washing that awareness over the legs and over the arms.
Just feeling your whole body here completely at ease.
And just noticing what you notice.
If your mind gets distracted,
We just gently bring it back to the feeling of our body resting here.
To our breath.
Or maybe just to those sounds around us.
Let's take a moment just to be here and rest.
This is so good for our body to recharge.
And when you're ready,
You can just give the fingers and toes a little wriggle.
You might like to place your left hand on your heart and the right hand on your belly.
Tuning into your heartbeat,
To your breath.
Taking a moment of gratitude for this heartbeat,
For this breath.
And when you're ready,
You can gently open the eyes and have a beautiful rest of your day.
