Welcome to this yoga nidra meditation to reset the mind and relax the nervous system.
The goal of this short guided practice is to add some peace and restoration back into your life or day.
All you need to do is lay back and listen to the sound of my voice.
So if you're not already there,
Start by laying on your back in savasana on the floor or in bed,
Maybe placing a small pillow under your head or under the back of the knees.
Once you're comfortable and still,
Start by taking a deep belly breath in.
As you exhale,
Feel the back of your body get heavier,
Allowing a grounding sensation to wash over you as the stress of your day dissolves into the past.
Just continue to breathe calmly and easily with nothing to force or change.
Now bring your awareness to your surroundings.
Any noises,
Distractions or sensations that may have entered your space.
Notice what shows up without attaching to it and then release that observation,
Gently inviting your awareness right back to your breath.
At any point when thoughts or distractions show up,
Just simply continue to let your breath guide you right back to the sound of my voice.
Now we'll take a moment to state a sankalpa or intention.
Think of something you want to feel,
Achieve or create in your life.
Turn that idea into a short positive statement in simple language and present tense as if it's already happening.
You could start with I am or I have.
Once you've chosen a sankalpa,
Repeat it silently and clearly to yourself with awareness and deep meaning three times.
Now we'll take a journey through the different parts of the body.
You can repeat each body part silently or sense,
Feel and visualize the body part when I mention it,
Remaining as still as possible.
My voice will move quickly to help train your attention and focus,
So just follow along as best as you can.
No expectation,
No judgment.
Starting with the right hand,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the right hand,
Back of the hand,
Forearm,
Upper arm,
Shoulder,
Sensing,
Feeling,
Seeing,
Saying,
Entire right arm.
Moving over to the left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the left hand,
Back of the hand,
Forearm,
Upper arm,
Shoulder,
Sensing,
Feeling,
Seeing,
Saying,
Entire left arm.
Now notice your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Middle of the right foot,
Top of the foot,
Right ankle,
Shin,
Calf,
Knee,
Right thigh,
Entire right leg,
Sensing,
Seeing,
Feeling,
Saying,
Entire right leg.
Shifting now to the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Soul of the left foot,
Top of the foot,
Ankle,
Left shin,
Calf,
Knee,
Thigh,
Entire left leg.
And now feeling simultaneously both arms and both legs,
Both arms and both legs,
Both arms and both legs.
Sense now your chest,
Collarbone,
Rib cage,
Abdomen,
And pelvis,
The sacrum,
Lower back,
Upper back,
Shoulders,
Back of the neck,
Back of the head,
Chin,
Lips,
Floor of the mouth,
Top of the mouth,
Bottom of the tongue,
Top of the tongue,
The left cheek,
Right cheek,
Left nostril,
Right nostril,
Left eye,
Right eye,
Left ear,
Right ear,
The forehead,
Crown of the head.
Feel the weight of the entire head with the whole body.
Visualize the image in your mind of your whole body still,
Relaxed,
And at ease.
Silently repeat to yourself,
I am practicing yoga nidra.
I am awake and relaxed.
Become completely aware now of the flow of the breath moving in and out of the body,
Nothing to change or control,
Just maintain complete awareness of breath.
Bring that awareness now to your belly.
Sense the flow of the breath in through the nostrils and down to your belly,
And then up from the belly and back out the nostrils.
Feel the gentle expansion of your belly as you breathe in,
And the softening of your belly as you breathe out.
As you inhale,
The belly expands.
As you exhale,
The belly softens.
Slowly,
Gently expanding and softening,
Expanding and softening,
Expanding and softening.
Feel awareness of breath in the belly.
Now become aware of your chest.
Sense the flow of breath in your chest.
Feel the rise of your chest on your inhale and the fall of your chest on your exhale.
As you inhale,
The chest rises.
Exhale the chest falls.
Slowly,
Gently rising and falling.
Feel awareness of breath in the chest,
Your breath rising and falling in your chest.
Feel your breath move your chest.
Now it's time to repeat the same sankalpa you chose at the beginning of practice silently to yourself three times with the same awareness and deep meaning as before.
For a moment,
Just feel the bones and muscles in your body totally relaxed and at ease.
Sense the safe restorative feeling of stillness as we give the powerful practice of yoga nidra Silently repeat to yourself,
I am practicing yoga nidra.
Now become completely aware of your breath and of your body laying on the floor.
You can keep your eyes closed and let your mind awaken to your whole body feeling calm,
Peaceful,
Relaxed and at ease.
Feel free to continue laying down with your eyes closed as long as you like.
When you're ready to continue with your day,
You can start to move your body gently and easily,
Starting with your fingers and toes,
Then stretch your body in any way it wants to gently wake up and become more alert.
From there,
Slowly roll to one side.
When you're ready,
Rise up to sit quietly for a few breaths as you accept without judgment anything you experienced during this practice.
Take as much time as you need and revisit this offering anytime you feel you could use a little extra relaxation in your day.
Namaste.
