Welcome to this short yoga nidra practice that's meant to help reset the nerves and create a little time to help you drain tension and create balance and energy in the body and the mind.
Please find a cozy spot for you to lie down in and grab whatever pillows and blankets that might give you extra comfort and support so that you can get as comfortable as you deserve.
Take these few moments here to situate your props in a way that feels good and begin to sink in to the quiet.
As you become aware of the sounds around you and maybe the music,
Could you also become aware of the small gaps of quiet in between?
Take a deep inhale through the nose,
Open the mouth and just take a sigh.
Inhale through the nose,
Exhale with a sigh.
And again.
And last one.
Allow any bound up energy that you might feel to start draining.
As you become aware of the body a little heavier here.
You deserve this short rest practice.
So I invite you to feel as if you were tucking yourself in here.
Let's set an intention for this practice today.
I can sink into rest and allow my whole body to reset.
I can deeply relax and allow my entire body to reset.
Now feel as if the whole body could exhale into stillness.
As we will move our awareness through our body here.
Allow your attention to gravitate to the tip of the tongue,
The roof of the mouth,
Inside both cheeks,
The teeth and the gums.
Sense any lingering taste on the taste buds,
Space between the lips,
Tip of the nose,
Flow of air moving in and out of both nostrils,
Bridge of the nose,
Forehead,
Left eye,
Right eye.
Both eyes sinking down towards your pillow.
Left cheek,
Right cheek,
Left ear.
Sense deep inside the left ear canal.
Right ear,
Deep inside the right ear canal.
Both ears listening.
The space between the ears,
The base of the skull,
Sides of the neck,
Inner walls of the throat.
Awareness to the heart.
Awareness at the heart.
Heart heavy.
Resting.
Left shoulder.
Left elbow.
Wrist.
Left pinky finger.
Ring finger.
Middle.
Pointer.
Thumb.
All five fingers of the left hand.
And maybe you could sense the touch of air at the left fingertips.
Awareness moving back up the left arm to the heart.
Right shoulder.
Elbow.
Wrist.
Right pinky.
Ring.
Middle.
Pointer.
Thumb.
All five fingers of the right hand.
And the touch of air at the tips of the fingers.
Heart.
Awareness moving back up the right arm to the heart.
Feel both arms and both hands deeply resting.
The sides of the ribs.
Sides of the waist.
Low belly.
Low back.
Left hip.
Left knee.
The ankle.
The sole of the foot.
All five toes.
Toe nails.
And the entire left leg and left foot resting.
Right hip.
Knee.
Ankle.
Sole of the foot.
All five toes.
Toe nails.
And the right leg and the right foot resting.
Both feet.
Both legs.
Heavy.
Could you sense the entire body?
The head.
Heart.
Arms.
Torso.
Pelvis.
Legs.
Feet.
Hands.
Brain.
Heavy.
Deeply resting here.
Gentle awareness of the body breathing all by itself.
No effort here.
Invite a sense of letting go.
Could you notice how every inhale that enters your body changes the shape and volume of your body?
And with each exhale the body returns to gravity.
The inhale changing the volume and shape of your body.
And as your body exhales gravity meets you.
Just notice.
And now we'll begin to count our breaths from 1 to 5.
As your body breathes naturally inhale count 1.
Exhale 1.
Inhale 2.
Exhale 2.
Keep going to 5.
And before all of your attention comes back to your body take a moment to quietly whisper to yourself that you will come out of this practice feeling refreshed and renewed.
And please begin to deepen your breath.
Allow all of your awareness to come back into the present.
And thank yourself for carving out this short time for you.
