Welcome to this 30-minute yoga nidra practice.
Settling down in a comfortable position.
I invite you to breathe with me.
We'll be inhaling for the count of four.
And then exhaling.
For the cane to fall.
If you're able breathing in through the nose.
And dying.
Through the mind.
Let's begin.
Breathing in 2,
3,
4,
And 8.
Too.
Three.
Fuck.
Okay.
Tube.
Three.
For and as.
Too.
Hurry.
.
.
.
Fall.
In.
Two.
Three,
Four and eight.
Team.
Three.
Four last time in.
And I.
Allowing your breath.
Return to its usual pace.
And observing how you feel in the body.
And in the mind.
Allowing the body to soften.
And draw the awareness to your toes.
Draw the toes back towards you.
Hold.
And release.
Awareness to the bottom.
And how squeezing holds.
And exhale release.
And soften.
The belly area.
Inhale as you allow the belly to expand wide like a big balloon.
And exhale,
Release.
And let go.
And now join the belly button in towards you gently.
And release.
Body softening.
Resting.
Awareness to the hand.
Making fists with the hands and squeeze the arms in toward the body,
Hold for a moment.
And release.
The love in the net.
To gently rock from side to side.
Easing out any tension in the neck Allowing the head to rest now.
Drawing all the muscles of the face toward the tip of the nose.
Squeeze it home.
And releasing.
Raising the eyebrows.
Release.
Puffing out the cheeks.
And release.
Whole body resting now.
Giving yourself permission to be here in this moment.
Knowing it is safe for you to rest.
You and draw the awareness nine just above the head.
And imagine here,
There is a light shining down upon your head.
You can imagine this.
Like walls of light.
Not too hot.
It is the most perfect temperature for you.
And that warm light shines down upon the top of your head.
It's like liquid sunlight.
This light is full of confidence.
And kindness.
Allow this light to spread down.
And on the sides and back of the head.
To the forehead and the eyes.
The nose.
Let's change.
Bye.
And tongue.
Take a gentle breath in.
And sending this kindness and warmth down.
Die in the night?
The shoulders.
You And all the way down one arm.
Dame to the Albert.
Lower arms.
Hen.
Fingers.
And love.
Okay,
Deep breath in.
And away.
Deep breath in.
And the way.
Allowing the arm to rest.
I'm heavy.
Cross now to the other arm.
As you skende the upper arm.
Pass the elbow.
And allowing this warmth and light to continue to spread day.
To rest.
To the hand.
Fingers and thumbs.
Deep breath.
And away.
Arm heavy.
Gorilla.
Allowing this light to travel back up to the shoulders and dive into the love.
And feeling grateful for your lungs.
As they expand.
No,
Not really.
Light continuing down to the ribs.
Down to the belly.
And the lower back.
And traveling through all the organs of the body.
Light-travelling day.
What a lie.
Down to the knees.
Lovely.
Ankle.
And toe.
The lie.
Being received by every muscle.
Every bow.
Of the land.
Balancing.
Healing.
Leg heavy.
Melting down.
Into the surface beneath you.
Allow the light now.
Spread down the other leg.
The upper leg.
Day.
Traveling down the lower leg.
Down to the ankle.
Fat.
And toes.
Whole of the night muscle.
Done.
Held in light.
Feeling gratitude for your legs.
And your feet.
That have taken you so many places.
Over the years.
Thank you.
Lay.
If you wish,
You can mentally repeat.
I choose to accept myself.
Just as I am.
I choose to accept myself.
Just as I am.
Nothing to do.
Nowhere.
To go.
Awareness to the mind.
And allowing forth.
To pass by.
Light lives.
In a summer sky.
Becoming aware.
Of that sense of peace.
And still does.
With it.
Resting.
Of the day.
Latvian.
Yeah.
