Hello there,
Welcome to this short yoga nidra.
I'm Amanda.
Make yourself comfortable whether you're seated in a chair,
On a train or a bus or maybe laying down on your bed.
Find the most comfortable position you can in this moment in order to receive this yoga nidra into your body and your mind.
Your eyes can be open or closed and gently turn your attention to your breath.
Taking a nice long slow inhalation in through both of your nostrils and exhaling and opening your mouth and letting the breath flow out.
Doing that one more time,
Deep breath in through both nostrils,
Exhaling out of the mouth and gently bring your attention now to the back of your body,
The parts of your body that are in contact with the bed or the chair.
Letting the back of your body sink deeply into support,
Sensing a softening through the musculature of the body and then transferring your attention to the front of the body,
Opening up to this moment purely as it is.
Sense your intention arising.
What are you here for in this moment?
What are you choosing to call in?
And now direct your attention to your whole entire right hand.
Sense your whole entire right hand and now let's move our attention through the right side of the body.
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right side of the chest,
Right side waist,
Right hip,
Right thigh,
Right knee,
Right lower leg,
Right ankle,
Whole right foot.
Breathe the breath in via both of your nostrils to the right side of your body and exhale fully out of your mouth,
Emptying the right side of the body of tension and tightening.
Transfer your attention now to the whole left hand.
Rest your attention in the whole left hand and now let's move our attention through the left side of the body.
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left side of the chest,
Left side waist,
Left hip,
Thigh,
Left knee,
Lower leg,
Left ankle,
Whole left foot.
Breathe in via both nostrils to the left side of the body,
Exhaling out of your mouth,
Emptying the left side of the body of tension and tightening.
Moving your attention now to the two heels,
The two heels touching on the ground or the bed,
Both heels,
Both buttocks,
The lowest part of your back,
Whole spinal column from the bottom all the way to the top.
Sense your whole entire back body,
Right side of the back,
Left side of the back in your awareness,
Both sides of the back,
The back of your neck,
The back of your head,
The crown of your head,
Your forehead,
Your eyebrow center point,
Your two eyes right and left,
Your two nostrils left and right,
Your upper lip,
Your lower lip,
The inside of your mouth,
Your throat center,
Your heart center,
Your navel center,
Your pubic bone,
Your perineum and now allow your awareness to rise up through the center,
The core of your body from the perineum up through your belly,
Arising into your heart,
Taking a deep breath in through both of your nostrils,
Breathing directly into the center of your heart,
Exhaling out of your mouth,
Allowing tension and tightness to release from the heart,
From the body,
Breathe softly here,
Breathe smoothly and sense back once more into your reason for being here now.
Hold it in one more time,
When you're ready,
Flutter your eyelids open and remain very still,
Letting life come to you,
Receiving this moment as it is,
As you are.
Bye for now,
Namaste.
