Hello everybody and welcome to another session of Yoga Nidra with Adam Armstrong.
Today's session will be very short,
Consisting of just the body scan.
For those of you unfamiliar with Yoga Nidra,
The body scan is the meat of what we're doing.
Today's session is appropriate for anyone who simply has trouble getting to sleep and would like a powerful tool to help them do so.
We'll begin,
As always,
By finding a very comfortable place to lie down,
Preferably in a position where you'd like to fall asleep,
Lying on your back or even on your side or the belly,
Wherever you feel comfortable.
Make sure you have all the pillows and blankets and anything else you need to be as comfortable as possible,
Setting yourself up for a very good night's rest.
Begin by taking a nice deep breath in through the nose and out through the nose.
Allow yourself to settle into your position,
Deeply relaxing all the parts of your body that are in contact with the surface that you're laying on.
And we'll begin our body scan on the right side.
Bring your full attention to your right hand thumb.
Move your attention to your index finger,
Your middle finger,
Ring finger and your pinky finger,
The palm of your right hand,
The back of your hand,
Your wrist,
The forearm,
Your right elbow,
The upper arm and the right side of your chest,
Your waist,
The top of your right hip,
The kneecap,
Your shin,
The top of your right foot,
The second toe,
Third toe,
Fourth toe and your fifth toe.
Moving to the left side,
Bring your attention now to your left hand thumb,
Your index finger,
The middle finger,
Ring finger and your pinky finger,
The palm of your left hand,
The back of your hand,
Your wrist,
Your forearm,
Your left elbow,
The upper arm and the left side of your chest,
Your waist,
The top of your left hip,
Your thigh,
Your kneecap,
The top of your left foot,
Your big toe,
Second toe,
Third toe,
Fourth toe and your fifth toe.
Moving now to the back of your body,
Bring your attention to the soles of both of your feet,
Your right and left heels,
The calf muscles,
The backs of your knees,
Your hamstrings,
Your glutes,
The soft curves of your lower back,
Your middle back,
Your upper back and the backs of your shoulders,
The back of your neck,
The back of your head,
The top of your head and your forehead.
Feel the skin of your forehead soften and smooth.
Allow your eyes to sink down into their sockets.
The skin of your cheeks,
From the tip of your nose down to the ears,
Can melt down the sides of your cheekbones.
Feel your tongue relax into the back of your mouth.
Allow your jaw to relax so your chin can gently come down towards your throat.
Feel your collarbones,
The front of your chest,
Your belly.
Feel your whole body relaxing deeply.
Feel your whole body relaxing heavy.
Feel your whole body relaxing softly.
I hope you have a good night's rest.
Sweet dreams.
Namaste.
