Welcome to Yoga Nidra.
Begin by coming to your most comfortable position.
That could be in a Shavasana,
Laying on your yoga mat,
Laying in your bed,
Or in your most comfortable chair.
Wherever you are,
You cannot get this wrong.
This is your practice.
Yoga Nidra serves as a bridge from our wake time to our sleep time.
Let all of the distractions outside of your space drift away.
Shift your body,
Shift your head,
Your arms,
Your legs.
Where can you get more comfortable?
Then come to stillness.
Become aware of your body on the earth below.
Total awareness of your body lying in perfect stillness and relaxation.
Allow your eyes to gently close and stay closed for this practice.
Take a deep breath in through your nose,
And exhale through your nose.
Deep inhale through your nose.
Deep release through your nose.
Deep inhale through your nose.
Let it all go.
Allow your awareness to settle on your natural breathing rhythm.
Feel your breathing slowing down.
Feel your heart rate slowing down.
Allow your mind to be still and quiet.
As you inhale deeply through your nose,
Feel your belly rise.
As you exhale fully,
Feel your belly sink towards the earth below.
Inhale relaxation into the body.
Exhale any tension out.
Inhale relaxation into the body.
Exhale stress leaving the body.
Inhale relaxation into every cell in the body.
Exhale letting go,
Letting go,
Letting go.
Now bring to mind a short positive intention.
This could be,
I am calm,
I am relaxed.
I am happy,
I am healthy.
I am confident and at ease.
Or create your own.
Hold this intention.
Repeat this intention three times in your mind.
This intention plants a seed for transformation in your life.
Allow your breath to return to natural inhales and exhales through your nose without trying to control it.
As you scan your body,
Notice the area.
Feel the area.
Relax the area.
But do not move your body.
Bring your awareness to your right hand.
Feel your right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger.
Notice the palm of your hand,
The back of your hand,
Your wrist,
Your forearm,
Your elbow,
Your upper arm,
Your shoulder.
Notice the right side of your body,
Your hip,
Your thigh,
Your knee,
Your calf,
Your ankle,
Your heel.
Notice the top of your foot,
The sole of your foot,
Your right big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe.
Let everything relax.
Bring your awareness to your left hand.
Feel your left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger.
Notice the palm of your left hand,
The back of your left hand,
Your left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Feel your left waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel.
Notice the top of your left foot,
The sole of your left foot.
Feel your left big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe.
Repeat your intention in your mind now.
Take your awareness to the back of your head.
Notice all of the contact points on the space below you.
Notice the back of your neck,
Your right shoulder blade,
Your left shoulder blade.
Notice every vertebrae of your spine.
Imagine your breath traveling up your spine and back down.
Notice your right glute,
Left glute,
Right thigh,
Left thigh,
Right calf,
Left calf,
Right heel,
Left heel.
Repeat your intention in your mind.
Now bring your awareness to the front side of your body,
The crown of your head,
Your forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow.
Notice the space between your eyebrows,
Soften.
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Focus on your mouth.
Bring your awareness to your tongue,
Let your tongue fall from the roof of your mouth.
Notice your chin,
Your jaw,
Your throat,
Your right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest.
Feel your upper abdomen,
Your navel,
Your lower abdomen,
Right groin,
Left groin,
Pelvic floor,
The whole right leg,
The whole left leg,
The whole right arm,
The whole left arm.
Notice your entire face,
Your entire head,
Your entire torso,
Your entire body,
Totally relaxed,
Your whole body free from tension.
Repeat your positive intention to yourself in your mind.
On your next breath,
Imagine a wave of relaxation flowing down through your entire body,
Carrying away all of your tension.
As you inhale,
Feel a fresh wave of relaxation flowing up through your whole body,
Bringing calm to every cell.
Exhale a wave flowing down your body,
Washing it all away.
Notice the body now.
Notice how the body feels when it's totally relaxed.
Notice how the body feels when it is free,
Calm,
Relaxed.
Become aware of your body laying down.
Feel all of the contact points of your body with whatever is holding you.
Come back to your positive intention.
Repeat it in your mind.
Feel your intention throughout your entire body.
Know it to be true.
Give thanks for it,
Then let it go.
If you are moving on with your day,
When you are ready,
Slowly come to a comfortable seated position.
No rush,
Try keeping the eyes closed to stay within a bit longer.
Notice how the Yoga Nidra has impacted your body.
Notice how the Yoga Nidra has impacted your mind.
When you are ready,
Slowly open your eyes.
Bring one hand to heart,
And one hand to belly.
Take a deep inhale in through your nose.
Exhale sigh it out through your mouth.
Deep inhale in through your nose.
Exhale sigh it out.
Deep inhale in through your nose.
Exhale release.
Yoga Nidra is the bridge from sleep and awake.
Thank you for joining me for Yoga Nidra today.
