Welcome to this 10-minute Yoga Nidra to calm your nervous system,
Untangle any stress or anxiety and create a deeply relaxing state.
To begin,
Lie down and get completely comfortable.
Take a few moments to make any adjustments you might need to feel warm,
Cozy and at ease.
And we'll begin with two sips of air in through the nose and a long exhale through the mouth.
And once again,
Two sips in,
Releasing the breath through your mouth.
Inhale two sips,
Slowing down your exhale.
And last time,
Two big inhales,
Exhale and you might welcome your intention for this Yoga Nidra.
Feel free to use the one you are already working with or you might affirm all is well,
Whispering it to yourself as you feel it with your whole being.
And we'll begin to rotate the awareness,
Let your attention flow to each body part as I name it.
So start by relaxing your forehead,
Sense your right eyebrow,
Left eyebrow,
Centre between the eyebrows and allowing the eyes to fall deeper into their sockets,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Space between the lips,
Inside of the right cheek,
Inside of the left cheek,
Tongue all the way from the tip of the tongue to the root,
Then sense your chin,
Jaw,
Neck,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Centre of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right hip,
Right thigh,
Knee,
Shin,
Calf muscle,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second,
Third,
Fourth,
Baby toe,
All of the toes of your right foot,
Guide your awareness to your left hip,
Left thigh,
Chin,
Calf muscle,
Ankle,
Heel,
Sole of the foot,
Left big toe,
Second,
Third,
Fourth,
Baby toe,
All of the toes of your left foot,
Right buttock,
Left buttock and feel your whole spine from the tailbone to the neck,
Back,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Right shoulder,
Armpit,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm of the hand,
Finger,
Middle finger,
Ring finger,
Little finger,
All of the fingers of your right hand,
Moving your awareness to your left shoulder,
Armpit,
Upper arm,
Elbow,
Index,
Middle finger,
Ring finger,
Little finger,
Sense all of the fingers of your left hand,
Left arm into your awareness,
Sensing your whole right leg area sinking into the surface you are resting on,
Your whole torso enveloped with your awareness,
Sensing the ease of the breath,
Noticing the spontaneous coming and going of the breath,
Your whole face,
Muscles from around the eyes,
Relaxing your jaw and sense your whole head,
Whole body released,
Sinking into the surface it is resting on,
Bringing into your awareness your intention for today's practice,
All is well,
Let it echo throughout your mind and body as you whisper it to yourself,
Then start moving your head from side to side,
Moving your fingers,
Your toes and then take a big sip of air in through your nose and sigh it out through your mouth perhaps you can notice some of the benefits that this wonderful practice has unfolded,
The calmness of the breath in the mind and come back to it whenever you need a little reset to charge your batteries and come to yourself
