Hello,
My name's Mark.
Welcome to this five minute yoga nidra practice designed to help you reset and sharpen your focus during your work day.
Take a moment to pause and step away from the busyness of your tasks.
In these next few minutes,
We'll calm your body,
Clear your mind and reignite your ability to focus.
Find a comfortable position.
Close your eyes if you can and allow yourself to arrive fully in this moment.
Take a deep breath in through your nose and exhale.
Feel your body soften.
This is your time to pause and reset.
Let go of everything else just for these next few minutes.
Bring your awareness to the top of your head.
Feel a sense of lightness there as though tension is effortlessly melting away.
Now,
Move your awareness to your forehead.
Let it soften.
Notice your cheeks and jaw.
Let them relax.
Shift your focus now to your neck and your shoulders.
Feel them grow heavy.
Feel them at ease.
Bring your attention down to your hands and fingers.
Just let them rest.
Now,
Your chest.
Notice in the natural rhythm of your breath.
Feel your belly soften,
Releasing any tightness.
Finally,
Bring awareness to your legs,
Knees,
Feet and toes.
Let them grow heavy and grounded.
Now,
Bring your attention to your breath.
Inhale deeply for a count of four.
Hold for a moment.
Exhale slowly for a count of six.
Let the exhale carry away the tension.
Repeat this breathing cycle a few more times.
Inhale for a count of four.
Hold.
Exhale slowly for a count of six.
Inhale for four.
Exhale for six.
Feel the gentle rise and fall of your belly grounding you in this moment.
Imagine a warm golden light at the centre of your chest.
With every inhale,
Feel this light expand,
Filling your entire body with calm and ease.
With every exhale,
Feel it dissolve any remaining stress or tension.
Allow yourself to bask in this warm,
Soothing light.
Now,
Bring your awareness back to your breath.
Take a deep inhale and exhale.
Wiggle your fingers and toes gently.
Bring movement back into your body.
And when you're ready,
Open your eyes,
Feeling refreshed and ready to return to your day.
Maybe take a moment to acknowledge the sense of calm you've cultivated.
Carry this with you as you continue to work.
As you return from this practice,
Feel the clarity and focus.
Take one final deep breath.
Inhaling energy and exhaling any remaining tension.
Thank you for joining me in this Workday Nidra.
Have a wonderful rest of your day.
Namaste.
