Welcome to a short yoga nidra session.
Start by making yourself completely comfortable laying down on the floor.
Propping yourself up as necessary.
Supporting the neck.
Making sure you're completely warm.
Trying to be somewhere that you won't be disturbed for a little while.
And if you have an eye pillow,
Use that.
Or a towel over your face.
Use these first few moments to really snuggle in and make sure you're 100% comfy.
Because for this practice we don't want to be moving at all.
So get yourself comfy,
Make those last few fidgets and movements.
And then just tune in to your breath for a couple of rounds.
Just natural awareness of your breath.
In through the nose,
Out through the mouth.
In through the nose.
Out through the mouth.
In through the nose.
And out through the mouth.
Settle in.
Now do your very best not to move for the remainder of the practice.
Just let yourself relax.
Relax.
Relax.
And then here now repeat to yourself three times.
I feel peaceful.
And calm.
I feel peaceful.
And calm.
I am peaceful.
I am peaceful.
And calm.
And now we start a rotation of consciousness around our body.
Remembering as I name a body part,
There is no need to move that body part.
Just let your attention,
Your consciousness rest there.
Seeing what comes up,
If anything at all.
So bring your attention now to all ten toes.
The soles of your feet.
And the tops of your feet.
Your heels.
Your ankles.
Your shins and calves.
Your knees.
And your thighs.
Feel both hip bones.
And feel the entirety of both legs.
Both legs.
Feel now all ten fingers.
The backs of your hand.
And your wrists.
Your forearms.
Elbows.
Upper arms.
And shoulders.
Feel the length of both arms.
Both arms.
Feel the front of your torso.
From your pubic bone.
The soft part of your tummy.
Your tummy button.
Stomach.
Lower ribs.
Solar plexus.
Upper ribs.
Chest.
Breasts.
Collarbones.
Front of your throat.
Feel your back body.
Your two bottom cheeks.
Back of your hips.
Lower ribs.
Mid back.
Shoulder blades.
In between your shoulder blades.
And the nape of your neck.
Feel your whole front body.
Back body.
And feel your whole torso.
Whole torso.
Feel the back of your head on the mat.
Two ears.
Tip of your chin.
Two lips.
Tip of your nose.
Bridge of your nose.
Third eye.
And the very top of your head.
Feel all four limbs.
Your entire torso.
And your whole head.
Feel now your whole body.
Your whole body.
Your entire body.
Now coming into the layer of your breath body.
Feel your breath coming in through both nostrils.
And out through both nostrils.
In and out.
Feeding your entire being.
Breathe in through both nostrils.
Imagine the breath flooding down your body.
And out the soles of your feet.
In through your nose.
And out through the soles of your feet.
In through your nose.
And out the feet.
In through the nose.
And out your feet.
Three more times.
And again in through your nose.
This time down your arms and out your palms.
In through your nose.
And out your palms.
Out your palms.
Three more times.
Feel your pranic body.
Feel yourself breathing.
And being breathed.
Now feel your body.
The density of your body.
Imagine yourself incredibly heavy.
Leaden.
Weighted.
Sinking heavy feet and legs.
Weighted torso.
Sinking arms.
Sinking head.
Whole body moving back and down under the force of gravity.
You are heavy.
Heavy.
Heavy.
Now imagine yourself as light as a feather.
Floating off your mat.
Weightless.
Lifting.
Lifting.
Weightless feet and legs.
Torso floating.
Arms lifting up.
Head drawing off the mat.
Feel yourself float up.
You are light.
You are so light.
And now again come to the sensations of heaviness.
Feel your body heavy.
Heavy.
Heavy.
And come back again.
Once more you are light and floating up.
So light.
You lift.
Lift.
Once again you are heavy.
Heavy.
And now light.
Feel heavy.
Feel light.
Heavy.
Now feel them both at the same time.
And what you will feel is something in the middle.
A place of equilibrium.
And ease.
And in this beautiful place now repeat I am peaceful.
And calm.
Peaceful.
So calm.
Peaceful.
And calm.
You are now in yoga nidra.
You are now in yoga nidra.
And we will rest a while here for two minutes.
Feel this place of yoga nidra.
A place not of sleep but of deep conscious rest.
Rest that lies underneath the physical.
Behind your breath.
Beyond your mind.
And deep into the bliss body.
And it's always here this bliss body.
Breathe it to you.
Feel it.
It's never not present.
And then gently slowly as we come to start to breathe a little deeper.
Wiggle your fingers and toes a little bit.
Curl in.
And roll to your side a while.
Coming gently and slowly up to a seat.
As you take stock of how you feel.
And what you created just then.
Bring your hands to prayer.
Bow in and thank yourself.
Namaste.
Don't forget to journal.
