Welcome to your yoga nidra practice.
Start by lying down flat on your back on the floor or on your bed.
Your body should be straight from head to toe,
The legs slightly apart and the arms away from the body with the palms of the hands facing upwards.
Bring your attention to the body.
Take a deep breath in and as you breathe out feel yourself letting go.
We now begin a rotation of consciousness quickly around the body,
Taking your awareness to each body part as they are being mentioned.
Starting with the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The right wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The right waist,
The right hip,
The right thigh,
The kneecap,
The calf muscle,
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.
Become aware of the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The left waist,
The left hip,
The left thigh,
The kneecap,
The calf muscle,
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.
Now bring your awareness to the back.
Become aware of the right shoulder blade,
The left shoulder blade,
The right buttock,
The left buttock,
The spine,
The whole back.
Bring your attention to the top of the head,
The forehead,
The sides,
The right eyebrow,
The left eyebrow,
The space in between,
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,
The whole of the right leg,
The whole of the left leg,
Both legs,
The whole of the right arm,
The whole of the left arm,
Both arms,
The whole of the back,
Buttocks,
Spine,
Shoulder blades,
The whole of the front,
Abdomen,
Chest,
The whole of the back and front.
The whole of the front of the body,
The whole of the head,
The whole body,
The whole body.
Bring your awareness back to the breath.
Feel the flow of your breath in and out of the lungs.
Count the breath backwards from 11 to 1.
8,
7,
6,
5,
4,
3,
2,
1.
Take a long deep breath in and a big sigh out.
Become aware of the natural breath.
Now become aware of your body lying on the floor or on your bed.
Bring your awareness to your surroundings.
Slowly start moving your body and give yourself a gentle stretch.
When you're ready,
You can open the eyes.
