Welcome to a 15-minute yoga nidra practice.
Begin by finding a comfortable,
Cozy position,
Snuggling up with your blankets and pillows.
These 15 minutes are your time to connect to your body,
Your spirit and recharge your whole nervous system.
Become aware of your breath,
Sensing your abdomen rising with the inhale and falling with the exhale and then deepening that breath.
Inhale with me through your nose,
Letting it out through the mouth.
The deepest inhale you've taken today and exhale,
Letting it go.
Once again,
Inhale through your nose and slowly exhale,
Deep in breath,
In your own tempo,
Gradually connecting to this moment,
Turning to yourself.
And once you've arrived,
See,
Can you soften the muscles of your face,
Release the jaw and allow your eyelids to fall heavy.
And if you're working with an intention,
Now it's a good time to repeat it to yourself,
Mentally three times.
If you don't have an intention of your own,
I have one for you.
With every new breath,
I let go more and more.
And now let yourself be guided by my voice,
Bringing all of your attention to the body part that I name and let's flow together through the body.
Bring your focus to the crown of your head,
Down to the center of your forehead,
The tip of your nose,
Chin,
The pit of the throat,
The center of the chest,
Navel,
Pubic bone,
Right hip crease,
Right thigh,
Knee,
Shin,
Big toe,
Second,
Third,
Fourth,
Baby toe,
Sole of your right foot,
Heel,
Calf muscle,
Back of the knee,
Your thigh in contact with the surface,
Right buttock,
Left hip,
Left thigh,
Shin,
Ankle,
Top of the foot,
Left big toe,
Second,
Third,
Fourth,
Baby toe,
The sole of the left foot,
Heel,
Left calf muscle,
Back of the knee,
Your left thigh in contact with the surface you are resting on,
Left buttock,
The energy and aliveness in your whole body and sense the whole right leg,
Both of your legs simultaneously and then allow your awareness to gravitate to your tailbone,
Sensing lower back,
Middle back,
The upper back,
Feeling the points of contact with the surface,
Right shoulder blade,
The back of the neck,
The back of the head and sensing your whole back,
If there is any tension,
Release it into the ground and we continue sensing contact of your head with the support or with your pillow,
Left ear,
The right ear,
Your forehead,
The right eyebrow and the left eyebrow,
The center of the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye and you allow your eyes to sink deeper into their sockets,
Simultaneously letting go of any tension in the muscles around the eyes,
Sensing the bridge of the nose,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
The tongue,
Tip of the tongue,
Teeth and gums,
Inside of the right cheek,
Inside of the left cheek,
The root of your tongue and sense your whole mouth,
Your jaw,
Chin,
Throat,
Your whole head,
Right collarbone,
The whole right side of the chest,
Left side of the chest,
Heart space,
Upper belly and lower belly,
Can you sense your whole pelvis and allow your whole torso to sink deeper and bring your awareness to your right hand,
Your right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back of the hand,
Wrist,
Right forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Your whole right arm,
What kind of sensations can you feel in your left hand,
Left thumb,
The index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of your left hand,
Back of the hand,
Wrist,
Left forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Your entire left arm,
Both of the arms simultaneously and as you allow your whole body to let go more and more,
Repeat the intention from the beginning of the practice with every new breath I let go more and more,
Start awakening your body with small movements of your toes,
Fingers,
Perhaps a big stretch and a deep breath through your nose,
Exhaling any remaining tightness or tension,
Sensing the wonderful benefits of this practice on your mind and body and when you're ready,
Slowly open your eyes,
Come back to the room you're in and thank yourself for giving yourself this break,
For caring for your nervous system,
For yourself and I thank you for choosing to practice with me.
Have a lovely rest of your day or evening.
Namaste
