Namaste.
This is Ali and this is a 10 minute yoga nidra for deep rest.
Lay down and get comfortable.
Take any support or props you might need,
Maybe a pillow behind the head,
And closing down the eyes.
Notice if there's anything you could do to get just a little bit more comfortable.
Adjusting the hips,
Shoulders,
Arms,
Head and neck.
Let's start by taking three deep breaths with two sips of air in through the nose and exhaling through the mouth,
Nice and long,
Letting tension drain from the body on the out-breath.
Inhaling for two and exhale,
Letting go,
Inhaling.
One more time.
Allow yourself to completely settle into the support of the earth beneath you and allow your attention to begin to take in the room around you,
The sounds within your space and the sounds of this recording.
Let your jaw soften,
Your tongue.
Imagine you could relax into all of the little micro muscles behind your eyes,
The whole visual cortex softening.
Notice your left ear listening,
Your right ear listening.
Sounds arising out of the silence and dissolving.
Begin to rotate awareness through the body,
Following the somatosensory cortex.
As I say the name of a body part,
Feel the body part and bring your attention to this region of the body.
Bring awareness to your tongue,
The tip of the tongue all the way to the root of the tongue.
Feel the teeth and the gums,
The roof of the mouth,
Inside of the cheeks,
The lower lip,
The upper lip,
A sense of the whole face,
The flow of air at the tip of the nose and inside the nostrils,
The right eye and all of the little muscles behind the eye,
The left eye and all of the little muscles behind the eye.
Bring awareness to the right hand thumb,
The first finger,
The second finger,
Third and little finger,
The palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
A sense of the neck and the head,
The whole right side of the trunk,
The right hip,
The thigh,
Front and back,
The knee,
The shin and the calf,
The ankle,
Sole of the foot,
Top of the foot,
All five toes of the right foot.
Bring attention now to the whole right hemisphere of the body,
The whole right hemisphere of the body alive and radiant with sensation,
The left thumb,
First finger,
Second,
Third,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Sense of the neck and the head and the whole left side of the trunk,
The left hip,
Upper leg,
Front and back,
The knee,
Calf and the shin,
Ankle,
Sole of the foot and top of the foot,
All five toes of the left foot.
And now the whole left hemisphere of the body,
The entire left hemisphere of the body alive,
Warm,
Vital,
Tingling with sensation.
As you feel the flow of air inside the nostrils,
Feeling the whole right hemisphere of the body,
The whole right hemisphere of the body and the left hemisphere of the brain simultaneously.
You might imagine you could breathe into the whole right hemisphere or bring your attention to the sensation and the whole right hemisphere of the body,
Left hemisphere of the brain.
Without changing the pace of your breath,
Natural rhythm of your breath.
And now the whole left hemisphere of the body,
Breathing into the whole left hemisphere of the body and the right hemisphere of the brain simultaneously.
Whole left body,
Right brain.
The whole body now simultaneously.
Both hemispheres of the body,
Could you divide your attention equally between both hemispheres of the body.
Continue to sense your breath,
A natural rhythm in and out.
As you notice the natural pace of the breath,
Counting down from ten,
Inhaling for ten,
Exhaling for ten,
Inhaling for nine,
Exhaling for nine,
Continuing at your own pace.
And letting that breath go.
Begin once again to feel the sensation of the Earth beneath your body,
A sense of the room around you,
The sounds and the ears listening,
Receptive and open.
Reorienting to your surroundings and noticing that you've been practicing yoga nidra.
And as you feel ready,
Slowly begin to awaken the body.
You might bring awareness to your toes first and then bringing some small movements to the toes and then the fingers and then nodding the head.
Taking as much time as you need to transition over to one side and then getting up at your own pace.
Thank you for practicing yoga nidra with me today.
Come back to this practice whenever you need a little reset for your whole nervous system.
Have a wonderful day.
Namaste.
