Hello,
My name is Didem.
This is a short yoga nidra practice to help you come back to your center and feel grounded and at ease Now find a quiet place where you will not be disturbed.
Lie down on your back in Shavasana.
With your arms on the sides,
Palms facing up,
Legs hip distance apart and gently close down your eyes.
Feel the eyelids get heavier and gently relax the forehead.
As you pull away from seeing,
Start to draw your attention inwards,
Deeper into your body.
Deeper into sensing and feeling.
Let your shoulders drop back and your belly soften.
Allow your fingers and toes to uncurl.
And relax.
See if there are any further adjustments you might make to feel perhaps 1% more comfortable.
In might,
Ease and well-being into your entire body and mind.
As you set aside this time to rest and relax.
As you feel your body get heavier and heavier Let the earth hold the weight of your body as it sinks deeper into the surface beneath you.
We will now take three breaths together to come deeper into the body Take a deep breath in hold briefly and exhale through pursed lips.
Again inhale Hold.
And exhale.
One last time,
Inhale Hold.
And exhale.
Now let your attention gather in your heart centre as you breathe in and out Join an intention for this practice.
Your heart's desire and repeat this mentally three times.
You may choose to use.
I am safe and at home in my body.
I am safe and at home in my body.
Now we will rotate consciousness around the body As each body part is named,
Feel as many sensations as you can.
Now rest your awareness on the jaw inside the mouth.
Upper teeth.
Lower teeth tip of the tongue.
Root of the tongue.
The nose.
Air traveling in and out.
Right eyebrow,
Temple.
Cheekbone.
Right eye.
Travelling to the left eyebrow.
Temple cheekbone.
Left eye.
Feel both eye muscles relax and awaken touched by the light of your awareness.
Right ear.
Left ear.
Sound travelling through the ears.
Top of the head.
Back of the skull.
Back of the neck.
Up or back.
Lower back.
Sensation of the whole spine travelling up to the centre of the throat.
Centre of the chest right shoulder.
Upper arm.
Lower arm.
Right hand.
Right thumb.
Second finger Third.
Fourth Fifth.
Back to the centre of the chest left shoulder upper arm.
Lower arm.
Left hand.
Left thumb.
Second finger third finger.
4th Fifth.
The centre of the chest up her abdomen.
Waste.
Belly.
Palpus.
Right hip Right upper leg.
Lower leg.
Right foot Big toe.
2nd toe Sarto.
Forth.
Fifth.
.
.
Travelling back to the pelvis left hip Left upper leg.
Lower leg.
Left foot.
Left big toe 2nd toe third toe food.
5th back to the centre of the heart.
The entire right arm and hand.
The entire left arm and hand.
Feeling sensations vibrant and alive.
The entire right leg and foot.
The entire left leg and foot the whole torso,
Front and back.
The whole head.
The whole right side of the body.
The whole left side of the body.
Front and back of the body.
Tuning in to the inner sensations of both sides of the body.
The whole body as it rests on the earth beneath you.
As a field of energy.
Stay present and hold your awareness of the whole body now and notice the breath.
Feel the hum of your cells Each breath.
Drawing you deeper into stillness deeper into yourself.
As if you are descending beneath the surface of a lake The surface remains above.
The world remains above.
And here beneath the surface there is only peace Now as we explore opposites,
Welcome in a sense of warmth in your body Welcome warmth simply invited in.
Like warm sunlight on your skin.
Allow warmth to arise in your awareness.
And notice which parts of your body feel warm belly,
Chest.
Pelvis.
And for a moment welcome in the opposite coolness.
Sense the sensation of coolness in your body the sense of cool air brushing on your skin.
The cool shade of a grand beautiful tree.
Notice what it feels like coolness Where in your body does it feel cool?
Your feet?
Your hands.
Your face.
Cool and spacious.
Now begin to shift your awareness back to warmth and again back to a sense of coolness.
Not thinking.
Just sensing arms.
And coolness.
Now welcome in both sensations simultaneously allowing them to be just as they are warmth.
And coolness.
Now letting coolness and warmth effortlessly dissolve into one another.
Into a wider field of awareness.
And let your awareness rest here.
Without the need to do.
Just effortless being.
Limitless and spacious.
Now bring your attention back to the centre of your heart And could you welcome your intention for this practice once again?
You may have used,
I am safe and at home in my body.
Now slowly become aware of the physical boundaries of your skin of the body parts making contact with the earth beneath you.
Now inviting an inhale generously through the nose.
Followed by a deep long exhale.
Start to bring gentle movement to the toes,
To the fingers.
Open and close the eyelids a few times to let the light come in.
Perhaps nodding the head from side to side Notice the effects of this practice feeling yourself rested,
Grounded and at ease as you set a heartfelt intention.
Carry any sense of presence that you've created into the rest of your day.
So it may infuse all your experiences take your time to come back into the room you are in.
As this practice is now over.
I hope this practice leaves you feeling more grounded and present in your body and being.
You may wish to come back to this practice again or choose one of my other meditations as Yoga Nidra offers many wonderful benefits.
Particularly with a consistent practice.
I would love for you to leave me a comment and let me know how it has felt for you.
Thank you for taking this time for yourself to rest,
Relax and connect and for choosing to practice with me.
It's an honor to be your guide.
May you be happy,
Healthy,
Safe and at peace.
