Welcome to Yoga Nidra.
A deep relaxation.
Lay down with your feet apart,
Hands apart,
Palm facing upward the ceiling.
Mouth and eyes gently closed.
For a moment,
Become aware of your breath.
Watch your breath.
Bread comes in.
And breath goes out.
Allow each exhale to relax even more.
Let the exhalation support you going deeper,
Calmer.
And relaxed.
In a moment,
I'm going to name the parts of your body All you need to do is to become aware of the parts of your body I'm suggesting to.
Your consciousness remains active.
Body relaxes completely.
Bring your awareness onto your toes.
Become aware of your toes.
And relax your toes.
By becoming aware.
Relax your souls.
Heels and ankles.
Relax your both feet.
Half muscles.
Sin Bonds.
And knees,
Completely relaxed.
Relaxed.
Relax your thighs.
Apartheid.
Buttocks and hips.
Lower back.
Center of the bag.
Hopper bag.
All the blades.
The Holy Spine.
The whole bag.
Completely relaxed.
Relax your shoulders.
Armpits.
Upper arms.
Elbows.
Or arms.
Wrists.
Palms.
And and fingers.
The both hands.
The both arms.
Relax.
Now relax your lower abdomen.
Abdomen and navel.
Relax your chest.
Collarbones.
Throat.
Back of the head.
Top up the head.
Or head.
Eyebrows.
Center of the forehead.
Eyes.
Nose cheeks.
Mouth.
Chin.
The whole face.
The whole head.
The whole body.
Completely.
Relaxed.
Let go for a moment.
Allow this relaxation to grow deeper.
And relaxed.
Slowly.
Move your toes.
Fingers.
Hands,
Legs.
Bring your hands up over your head.
Give a good stretch to the body.
Inhale and stretch.
Stretch.
Exhale and release.
Take your time.
Whenever you are ready,
Slowly and gently sit up.
And very slowly open your eyes.
The practice of Yoga Nidra is completed.
