Hello,
Welcome to this yoga nidra session.
I'm your lead trainer here,
Alexandra Rossi.
Please find a comfortable posture,
Laying down is advice.
Place a pillow under your head,
Another one under your knees.
And if you like it,
Place a blanket over your body,
Anything that make you feel cozy.
You may decide to dim the light of the room you're in,
Close the door and let people know you're about to take a relaxation and you do not wish to be disturbed.
Feel free also to cover your eyes with a blanket,
Tiny scarf or little eye pillow.
Again,
Whatever makes you feel cozy and calm.
So as you set yourself there,
Take a few nice deep breaths,
Inhaling through your nose and exhaling through your mouth.
Long,
Long,
Long exhale.
Inhaling with your nose,
Exhaling with your mouth.
One more time.
Maybe in the middle of the night,
You may have an insomnia and you're wishing to fall asleep.
Or it may be early in the evening and you're trying to wind down.
It's all good.
It could also be the middle of the afternoon and you're trying to take a nap.
Whatever the reason,
This meditation is here to guide you to relax your body and to help you fall asleep if it's what you want to do.
Calming your nervous system as it goes.
I will guide you down towards a muscle relaxation.
Please follow my voice and do what it's asking you to do.
Start by finding your feet and squeeze your toes together.
And then release.
Find your legs and squeeze them together.
And release.
Notice what you're doing with your breath.
Maybe you inhale,
Squeeze and release.
Now find your arms alongside you.
Squeeze your hands and squeeze your arms alongside your side body.
And release.
Now could you squeeze your arms alongside your body and your legs at the same time?
Try this.
Squeeze in and release.
Now try this sense if you can squeeze a little bit your belly.
Not too much,
Just enough that you find the squeeze.
But not so much that it's painful.
Squeezing your tummy.
And releasing.
Now could you from hands to neck squeeze every part of your body?
And release.
Maybe now you can bring your jaw to a tight,
Your eyes to a tight,
And your mouth to a tight.
Let go.
Let go.
And notice how your whole body is resting there.
On your mattress,
On your couch.
Release from tension.
Take a few breaths with your nose toward your belly.
Belly like a balloon.
Rising and dropping.
Growing and deflating.
Enjoy the sensation for a little while.
And we will now count from 40 to 1.
I will count for you and with you at the beginning.
On your own.
This is how we will do it.
Inhale.
40.
Exhale.
39.
Inhale.
38.
Exhale.
37.
Inhale.
36.
Exhale.
35.
Inhale.
34.
Exhale.
33.
Inhale.
32.
Exhale.
31.
Inhale.
30.
Exhale.
29.
Inhale.
28.
Exhale.
27.
Inhale.
26.
Exhale.
25.
Inhale.
24.
Exhale.
24.
Inhale.
23.
Exhale.
22.
Inhale.
21.
Exhale.
20.
Keep going like that.
19.
18.
17.
16.
15.
14.
13.
12.
11.
10.
9.
8.
7.
6.
5.
4.
3.
2.
1.
0.
Connect with your breath and spend a few more breaths right there.
We will now follow your body with my guidance.
Bring your attention to your feet,
To your ankle,
To your lower leg,
Your knees,
Your upper legs,
Your pelvis and seat bones,
Your lower back,
Your tummy.
The back of your chest,
The front of your chest,
The back of your neck,
The front of your throat,
Your right arm,
Your left arm,
The back of your head and your face.
Invite a little smile on your lips and bring awareness to the tip of your nose.
And breathe there.
Start to focus.
I hope this meditation helps you release tension,
Helps you feel grounded and present.
And maybe for some of you,
Prepare you well for sleep.
If it was your intention to fall asleep,
I invite you to stay cozy where you are.
Turn your computer or your phone off and continue to breathe or to count your breaths from 40 to 0.
If your intention was just to relax a little bit and move on with your day,
Please take your time to open your eyes.
Roll yourself to the side.
Take another breath and then get up.
Thank you so much for your time.
Hope to be with you soon again.
Goodbye.
