Welcome for this yoga nidra practice today.
Get ready,
Taking the comfortable position,
Lying down on your back.
Adjust everything,
Your body,
Position and clothes until you are completely comfortable.
Then when you are ready you can close your eyes.
Take a deep breath in through your nose and as you breathe out feel the cares and worries of the day flow out of you.
Deep breath in.
One more breathe in.
Let your breathing go back to its normal rhythm and start becoming aware of the room.
Visualizing it like you're almost able to see it with your closed eyes,
All the corners and small places,
Textures and colors.
Be aware of your location in the room,
Visualizing yourself laying on the mat,
Like seeing yourself from the outside.
Then move your awareness to the sounds near and far without any effort,
Just being aware of the sounds around you.
The sounds in the room and the sounds far away.
Then maybe sounds in your body and the sound of your own breath if any.
Bringing the awareness now to your breath,
Feeling how the air is moving through your nostrils,
How it's cool when you breathe in and warm when you breathe out.
It's time to make your intention sankalpa.
It can be a very simple,
Short positive statement,
A message you want to give to your inner self.
Repeat it in your mind three times.
Now we start bringing our awareness to different body parts.
First bring your awareness to your right hand thumb and the right hand second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand.
The whole right hand is relaxed.
The wrist,
The lower arm,
The right elbow,
The upper arm,
The shoulder,
The armpit,
The right waist,
The right hip,
The right thigh,
The knee,
The lower leg,
The ankle,
The heel,
The sole of the right foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Your whole right side is relaxed.
Your whole right side is relaxed.
Now become aware of the left hand thumb,
The second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand.
The left hand is relaxed.
The wrist,
The lower arm,
The left elbow,
The upper arm,
The shoulder,
The armpit,
The left waist,
The left hip,
The left thigh,
The knee,
The lower leg,
The ankle,
The heel,
The sole of the left foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Your whole left side is relaxed.
Your whole left The right shoulder blade,
The left shoulder blade,
The space between the shoulder blades,
The middle back,
The lower back,
The seat,
The whole spine,
The whole back together.
Your whole back is relaxed.
Now go to the top of the head,
The top of the head,
The forehead,
Both sides of the head,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right eye,
The left eye,
The right ear,
The left ear,
The right cheek,
The left cheek,
The nose,
The tip of the nose,
The upper lip,
The lower lip,
The chin,
The throat,
The right chest,
The left chest,
The middle of the chest,
The navel,
The abdomen.
Your whole body is relaxed.
Your whole body is relaxed.
Your whole body is relaxed.
You're awake now.
Awaken the feeling of heaviness in the body.
The feeling of heaviness.
Become aware of heaviness in every single part of the body.
You're feeling so heavy that you're sinking into the floor.
Awareness of heaviness.
Awareness of heaviness.
Then awaken the feeling of lightness.
Awaken the feeling of lightness.
A sensation of lightness and weightlessness in all parts of the body.
Your body feels so light that it seems to be floating away from the floor.
Awareness of lightness.
Then experience of cold.
Awaken the experience of bitter cold in the body.
Imagine you are walking on a cold floor in the winter.
Your feet feel very cold.
You feel cold all over.
Awareness of coldness.
Awareness of coldness.
And then awaken the sensation of heat.
Awaken the experience of heat.
The whole body is hot.
The whole body is hot.
You feel hot all over.
Recollect the feeling of heat in summer when you are out in the Sun with no shade.
Heat all over the body.
Heat all around the body.
Awareness of heat.
Awareness of heat.
Now stay awake and imagine being by the beautiful lake.
The sunlight reflecting from the surface of the lake.
Everything is calm and peaceful.
The water is clear and you can see all the little fishes near the shore.
You can feel the gentle breeze on your face.
There is a small path to the forest and you walk this path between the trees.
All the beautiful and tall trees reach into the sky.
You can smell the fresh forest air.
You hear the birds singing.
It's so beautiful and peaceful in here.
The path leads to the cave in the middle of the forest.
Almost hidden by all the plants and trees.
You enter that cave.
It's cool and dim inside.
In the middle of the cave you see a candle burning.
You sit next to it looking into the flame of the candle.
You feel relaxed and in peace.
Remember your intention,
Your sankalpa.
Repeat the same intention you made at the beginning of the practice.
Then slowly start to externalize awareness.
Become aware of your natural breathing.
The air flowing through your nostrils.
Then the sounds around you.
Being aware of the room and your body in the room.
Your body touching the mat under you.
Starting to wake up the body by moving your fingers,
Your toes.
Maybe you want to stretch a little.
Eyes still closed.
Turn to your side.
Stay here for a while.
When you are ready,
You can slowly lift yourself up to the seated position.
And then slowly and gently you can open your eyes.
I thank you for doing this practice of yoga nidra today.
Thank you from the bottom of my heart.
I hope you have a great day.
