Welcome to this 10-minute Yoga Nidra,
A soothing guided meditation to calm your mind.
Please find a quiet place where you won't be disturbed,
Making sure you're comfortable and safe.
Settle down on your back,
Tucking your chin slightly to broaden the neck.
Let your spine be long,
Resting your arms beside your body and feet folded aside.
If you need,
Reach out for a blanket and perhaps something to cover your eyes and closing down your eyes and begin drawing the breath in through the nose and releasing it through your mouth.
And once again,
Inhale,
Slow exhale out.
Inhale,
Feeling the subtle expansion of your abdomen and slowly exhale.
Inhale and feel the breath moving through your nose,
Through your lungs,
Into your belly and exhale.
Inhale and hold the breath for a count of three,
Two,
One.
Hold three,
Two,
One.
Deeply inhale,
Hold the breath gently,
Three,
Two,
One.
Very good.
These deep breaths are activating your rest and digest branch of the nervous system or your parasympathetic nervous system,
Which is responsible for promoting a state of calm and relaxation in the body.
And let's do our final breath round.
This time we'll hold the breath for a count of four.
Inhale,
Hold it gently,
Four,
Three,
Two,
One.
And drawing the breath deep into your abdomen,
And hold,
Four,
Three,
Two.
And final deep breath in,
Hold,
Four,
Three,
Two,
One.
Feel your breath moving through your body in its natural rhythm.
And we'll scan the body from your head to your toe.
Just let your awareness jump from one body part to the next.
And if you happen to drift away for a moment,
That's all right.
Simply continue with the next body part that you find yourself at.
So please shift your awareness into your feet,
Ankles,
Knees,
Wrists,
Elbows,
Shoulders,
Back of the head,
Shoulders,
Temples,
Forehead,
Right eyebrow,
Center between the eyebrows,
The awareness down onto your nose,
Letting the eyes sink deeper,
The upper lip,
The bottom lip,
Chin,
Releasing your jaw,
And sense your whole face,
Whole hand,
Thumb,
First finger,
Second,
All of your fingers on the left hand,
The back of your left hand,
And the sensations in your left upper body with your awareness,
Ankle,
Heel,
Top of the foot,
Sole,
Right big toe,
Second,
Your awareness to your left big toe,
Ankle,
Heel,
Shin,
Buttock,
Hip socket,
And the hip resting inside of it,
And sensing your whole pelvis,
For practicing,
For caring for yourself,
For supporting your mental health,
And then slowly start moving your hands,
Your feet,
Your head from side to side,
Inhale in through your nose,
Sighing it out through the mouth,
And I hope you enjoyed this yoga nidra to calm your nervous system and relax,
Namaste.
