This yoga nidra is intended to be a space to restore and bring nourishment to our nervous system.
Our nervous system plays such a vital role in how we navigate life.
When we allow time to really drop into a more restful space,
We can step back into our day with more energy whilst being able to remain in a more regulated state amongst the demands of life.
Make sure you take any last wiggles or adjustments needed so that you can be as comfy as possible for this practice.
Starting with a gentle practice with the breath,
We will take two sips of air in through the nose and exhale out the mouth.
Inhale through the nose two times and exhale out of the mouth.
Two or three more times in this way.
Let your lips gently press against one another,
Filling the belly with air as it rises and allowing a hum to arise as we exhale slowly.
Letting the echoes of these vibrations fill your entire body,
We will now begin our guided body scan,
Trusting that there is little to do here apart from moving between each body part.
You might feel the body part or you might imagine it in your mind's eye,
Either is fine but as we move through the body scan,
Try to consciously relax each area.
If relaxation was a colour today,
What colour would it be?
The invitation here is to imagine this colour travelling through each body part like a continuous wave.
Left ear,
Right ear,
Third eye relaxes,
All the little micro-muscles in the face resting,
The colour of relaxation seeping through the mind,
Resting fully in the mind,
The colour of relaxation starting to move down your whole body,
Shoulders,
Chest,
Belly,
Hips,
Legs and feet,
Allowing this restful state to be a full body massage within,
Bathing in the sensation of rest,
Allowing your intention of rest to arise from within.
What sensation or feeling would you like to bring into your practice today?
Let this inform your intention,
Your sankalpa.
Starting in the heart space,
Can you imagine your next exhale relaxing through the chest?
Right shoulder,
Right upper arm,
Elbow,
Forearm,
Wrist,
Palm of the hand,
Tip of the right thumb,
Tip of the first finger,
Second finger,
Third finger,
Tip of the little finger,
Back of the hand,
Forearm,
Right elbow,
Upper arm,
Right shoulder blade,
Your next exhale relaxing through the chest,
Resting deep into the heart,
Awareness moves to the left shoulder,
Left upper arm,
Elbow,
Forearm,
Wrist,
Palm of the hand,
Tip of the left thumb,
Tip of the first finger,
Second finger,
Third finger,
Tip of the little finger,
Back of the hand,
Forearm,
Left elbow,
Upper arm,
Shoulder blade,
Relaxation seeping down from the chest,
Right ribcage,
Left ribcage,
Sternum,
Belly and the lower back,
Allowing the torso to be internally massaged by this restful state,
The hips completely relax,
The right side of the hip,
Left side of the hip,
Weight of the bones anchoring you into the support below,
Right thigh softens,
Upper right thigh,
Back of the leg,
Kneecap,
Back of the right knee,
Shin,
Back of the right shin,
Top of the foot,
Tip of the big toe relaxes,
Second toe,
Third toe,
Fourth toe,
Tip of the little toe,
Notice the sensations within the sole of the right foot,
Heel,
Ankle,
Shin,
Right kneecap,
Right upper leg,
Right side of the hip relaxes,
Left hip relaxes,
Left thigh softens,
Upper left thigh,
Back of the leg,
Kneecap,
Back of the left knee,
Shin,
Back of the shin,
Top of the foot,
Tip of the big toe relaxes,
Second toe,
Third toe,
Fourth toe,
Tip of the little toe,
Notice the sensations within the sole of the left foot,
Left heel,
Ankle,
Shin,
Left kneecap,
Upper leg,
Left hip relaxes,
Allowing the entire lower body to rest in a regenerative state for the muscles,
Bones,
The cells of the body,
Awareness travels back up the body,
Hips,
Belly,
Sternum,
Chest,
Base of the throat,
Base of the skull,
Chin,
Relax the jaw bones,
Tongue,
Cheekbones,
Eyelids and eyelashes,
Forehead,
Left ear,
Right ear,
Third eye relaxes,
All the little micro-muscles in the face resting,
The mind being absorbed by this deep state of rest,
Feel the colour of this deep state of rest flow through your entire body,
From the crown of your head down to your toes,
Imagine it seeping into your physical,
Emotional and energetic body,
With every breath drop deeper into rest,
Bathe in this supportive regenerative state knowing you are completely held and nourished,
Allowing this restful state to be a full body massage within,
Noticing the quiet and loud sensations of rest,
You might bring to your heart your intention for this practice,
Letting your intention imprint into the cells of your body,
Welcoming any sensations that are present,
Welcoming any thoughts that are present,
When you feel ready begin to take a few slower,
Deeper breaths,
A long breath in and out,
And in and out,
Then two sips in through the nose and out through the mouth,
One more time,
Taking your time to move out of your practice,
Slowly beginning to bring some movement to the body,
Slow mindful movements and breaths that will allow you to gently shift out of this practice,
Either back into your day or to a more deeper restful sleep.
