Hi yogis,
Welcome to your yoga nidra practice.
Begin in a seated position and when you're ready make your way onto your back.
Allow the body to settle.
Begin by taking five or six easy full breaths focusing on your exhale.
Allow each exhalation to ground your body to relax you more.
Make an intention for your body to rest,
To rest here deeply.
Bring an awareness to the hinge of your jaw.
Let it go.
Let the root of your tongue soften and widen in your mouth.
Allow your attention to wander to the eyes,
Softening the tiny muscles around the eyes,
Bringing your attention to the back of the eyes and imagining a deep spaciousness in the socket.
Allow any thoughts that are in your mind to fall away.
Imagine your thoughts and your worries dropping back,
Settling into the ground.
Let your throat relax and widen.
Allow your shoulder blades to release to the surface beneath you.
Allow your lungs and organs to rest in the back of the body.
I will guide you through each body part.
As I say the name of the body,
The name of the specific part,
It comes with an intention to rest.
Bring awareness to the space and allow it to relax.
There's nothing for you to do.
There's nowhere else that you need to be.
Begin by bringing awareness to the space between your eyebrows,
Rest,
Your cheeks,
Upper jaw,
Lower jaw,
Center of the throat,
Right shoulder,
Upper arm,
Right elbow,
Forearm,
Right wrist,
Right wrist,
Tip of right thumb,
Index finger,
Middle finger,
Ring finger,
Middle finger,
Whole hand,
Moving your attention back to your throat,
Left shoulder,
Upper arm,
Left elbow,
Forearm,
Left wrist,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Middle finger,
Whole hand,
Bringing your attention back to the throat,
Rest,
Center of chest,
Right side of chest,
Left side of chest,
Center of chest,
Left side of chest,
Upper abdomen,
Navel,
Lower abdomen,
The space between the pelvic bones,
Right hip,
Right thigh,
Right knee,
Shin,
Right ankle,
Top of the foot,
Bottom of the foot,
Right big toe,
Second toe,
Middle toe,
Fourth toe,
Little toe,
Back to the space between the pelvic bones,
Left hip,
Left thigh,
Left knee,
Left shin,
Left ankle,
Ankle,
Top of the foot,
Bottom of the foot,
Left big toe,
Second toe,
Middle toe,
Fourth toe,
Little toe,
Rest.
Continue to stay with the breath,
Continue to feel supported by the surface that you're lying on.
Trust that I will bring you back when the time comes.
Rest,
Dear one,
Take sweet rest.
If you feel your mind wander,
Gently bring it back.
Begin to bring attention back to your body,
Begin to wiggle your fingers and your toes slightly,
Pinky finger,
Ring finger,
Middle finger,
Index finger,
Thumb,
Touch the pad of the thumb to the pad of each finger,
Re-centering yourself,
Gently coming back.
Take a full body stretch and roll over to your right or left side and curl in,
Holding yourself for one more moment.
Make your way to a seated position.
Welcome back,
Loved ones.
Namaste.
