Hello there,
This is Amanda from Ananda Amanda and this is a quick yoga nidra.
You could take this yoga nidra seated in a chair on your bed,
You could lay back.
So find your comfortable position.
Move around as much as you need to,
To find a nice level of comfort.
Bring your attention to the eyebrow centre point.
Then find a smooth,
Easy,
Calm breath.
Allow your body to settle deeply into the support that you find yourself on.
And become aware of the expanse and the spaciousness all around you.
Notice sounds,
Receive them easily.
Feel the touch of air and clothing,
Any tastes or smells.
And if your eyelids are not already closed,
You could close them now.
I'm going to begin to direct your attention around the body.
You need do nothing except take your attention to that part of your body.
Become aware of your right eye,
Eyebrow and eyelid and your left eye,
Eyebrow and eyelid and both eyes together.
Your right temple and your left temple,
Both temples together.
Your nose tip,
Your right nostril and your left nostril and both nostrils together.
Your right cheek,
Your left cheek,
Both cheeks,
Your right ear,
Your left ear,
Both ears,
Your top lip,
Your bottom lip,
Your two lips.
Take your attention inside your mouth.
Experience your tongue,
Your teeth,
Your gums and sense your attention moving up through the upper palate into the brain and spreading through the entirety of your head.
Become aware of your whole entire head and face.
On your next exhale,
Let your attention move towards your throat,
The back of your neck,
The sides of your neck,
Outward into your right shoulder and your left shoulder,
Both shoulders,
Your whole right arm,
Hand and all the fingers on your right hand,
Your whole left arm,
Hand and fingers.
Become aware of both of your arms,
Both of your hands and all of your fingers together.
Move your attention now to your upper chest,
Your upper back,
Your rib cage,
Your middle back,
Your lower abdomen,
Your lower back,
The whole front of your torso,
The entirety of your back,
Your two side waists together.
On your next exhale,
Take your attention to your right hip,
Your left hip,
Both hips together,
Your whole right leg,
Right foot and the toes on your right foot.
Let your attention swing to your left leg,
Left foot,
Left toes and feel your intention now into both legs,
Both feet and all of your toes,
Both arms,
Both hands and all of your fingers,
Your front torso,
Your back,
Your neck,
Your face and your head.
Become aware of this whole body in this moment,
In this time and space.
Know that you have been practicing your Gnyetra and in this moment,
Set your intention for the rest of your day.
You might like to begin with the two little words,
I am,
I am,
I am,
I am.
Feel the potency in this energy body.
Now deepen your breath,
Wriggle your fingers and toes and feel all of your ancestors gathering around your shoulders.
Feel their energy move you into the next step.
Giving great thanks.
Namaste.
