Welcome to this Yoga Nidra practice for an afternoon reset.
Bring yourself into a comfortable position,
Laying down on your back.
Allow a heaviness to drop into the back of your heels.
Wrap your shoulder blades underneath you so the back of your hands get heavy on your sides and your palms gradually fall open.
Close your eyes and start to observe your natural,
Organic breath.
Nothing needs to change here.
Just feel how the inhales enter in your body through your nostrils and expand your chest,
Ribs and belly.
And notice the natural invitation to soften and let go as you allow the exhales to send that air back up and out the nostrils,
Acknowledging that you are exactly where you're supposed to be and you deserve this opportunity to rest,
Rejuvenate and reset.
Now you can stay with your natural breath or we'll explore box breathing or four-part breath together.
Start by focusing on your natural breath and as you notice the inhales and exhales,
Observe how your belly rises and falls.
And as we explore box breathing,
This is known to balance and calm the mind.
Start by inhaling deeply through your nose for a count of four.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of four.
Hold your breath empty for a count of four.
We'll take a few rounds together and then continue the pattern on your own time.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Keep going and focus on the smooth rhythmic flow of your breath,
Feeling the calming effect as you balance the inhale and the exhale and the pauses between,
Allowing each breath to guide you into deeper relaxation.
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Gov Gently let that go and focus back on your natural breath.
It's now time to set your sankalpa for the practice.
This is a simple,
Positive statement.
A couple of options you might choose are,
I am rejuvenated and refreshed,
Or I am calm and focused.
Feel free to choose your own sankalpa starting with I am or I have and silently repeat it to yourself three times with deep awareness and belief.
Silently remind yourself,
I am practicing yoga nidra.
I am awake and relaxed.
Now bring your awareness to your whole body,
Just as it is lying on the floor or mat beneath you.
Feel the contact points between your body and the surface beneath you.
Notice the weight of your body sinking into the support.
Bring your attention to the top of your head and slowly scan down your body,
Just noticing without trying to change anything.
Feel the sensations in your forehead,
Eyes,
Cheeks and jaw.
Notice your neck,
Shoulders,
Arms,
Hands and fingers.
Bring your attention to your chest,
Abdomen and back.
Notice your hips,
Thighs,
Knees,
Calves,
Ankles,
Feet and toes.
Just observe these sensations,
Allowing yourself to be fully present with your body.
Now we'll practice progressive muscle relaxation to release any remaining tension.
As I guide you through each part of the body,
Tense the muscles for a few seconds.
And then release and relax completely.
Let's begin with your feet.
Curl your toes and tense the muscles in your feet.
Hold for a few seconds,
Then release and relax.
Move to your calves.
Tense them,
Hold,
Then release.
Now tense your thighs.
Hold and release.
Move up to your hips and buttocks.
Tense,
Hold and release.
Tense your abdomen and hold and then release.
Now your chest.
Tense,
Hold and release.
Tense your back muscles and hold and then release.
Move to your hands,
Making fists and tense,
Hold and release.
Tense your forearms and hold and then release.
Move to your upper arms.
Tense and hold and release.
Now your shoulders.
Tense and hold and release.
Finally moving to your face.
Scrunch your facial muscles.
Hold and release.
And let it go.
Feel the wave of relaxation that flows through your body after releasing each muscle group.
And enjoy this state of deep relaxation.
Now it's time to silently repeat your sankalpa or intention three times with the same deep awareness and belief as before.
The options that I shared earlier are,
I am rejuvenated and refreshed,
Or I am calm and focused.
Feel the positive energy of your sankalpa spreading throughout your body,
Reinforcing your state of relaxation and rejuvenation.
Begin to bring your awareness back to your breath,
Noticing once again the gentle rise and fall of your abdomen with each inhale and exhale.
Gradually become aware of the sensations in your body and the sounds around you.
Slowly bring some gentle movements back into your body,
Starting by wiggling your fingers on your toes.
When you feel ready,
Slowly roll onto the right side of your body and take a moment to rest there.
Gently press yourself back up to a seated position.
Take your time keeping your eyes closed if possible.
And as you bring yourself into a comfortable seat,
You can rest your hands in your lap or bring your palms together to touch in front of your heart center,
Taking a moment to acknowledge the deep gratitude for this practice and for carving out this sacred time to rejuvenate throughout your day.
Take a deep breath in and as you exhale,
Gently open your eyes,
Bringing your awareness back to the space around you.
The practice of Yoga Nidra is now complete.
May you carry this sense of deep relaxation and rejuvenation with you throughout the rest of your day.
