Welcome to this 10 minute yoga nidra practice that will leave you feeling calm,
Centered,
And relaxed Close your eyes and get in a comfortable lying down position Spine straight and strong,
Keeping soft around your heart Be still and quiet the mind Feel your body release down into the ground Come to meet your heartbeat Come to meet your breath Come to meet your natural rhythm of harmony Be still and quiet the mind What is your intention for this practice?
What would you like to receive in the next few moments?
As we scan your body,
Do not try to control your experience Pay attention to my words and welcome everything that comes into your awareness There is no need to try and change or fix anything Place your awareness on the sounds you hear The sounds far away and the sounds closer in Begin with your mouth.
Feel the sensations in your mouth Notice your jaw Relax your jaw Notice your lips Your upper lip Your lower lip Where your lips meet Feel the inside of your mouth Under your tongue Your upper teeth Your lower teeth Your tongue The root of your tongue The center of your tongue The tip of your tongue Feel your left inner cheek Your right inner cheek Then feel all parts together as a whole inside of your mouth Notice your eyes,
Your ears,
Your entire face,
Your entire head Now become aware of the sensations of your neck and your throat Your shoulders and your arms Notice your left arm The top of your left arm The bottom of your left arm Become aware of your right arm The top of your right arm The bottom of your right arm The left arm The right arm Then feel both arms together Bring your awareness to the sensation of your torso Become aware of the center of your chest Notice your self breathing Your stomach rising and falling Bring awareness to the sensations of your legs Feel your left leg The top of your left leg The bottom of your left leg Left leg And right leg Both legs together Now feel the entire left side of your body from your head to your toe Then feel the entire right side of your body from your head to your toe Left side Right side Now both sides together Feeling your entire body Begin to feel as if your entire body is very large Now imagine your entire body very small Very large and very small Now imagine your body can be both large and small at the same time This does not need to make sense Simply allow both large and small to exist Allow yourself to drop down into the awareness itself,
Welcoming and allowing all things in this moment Now let's slowly begin the process of transitioning back Slowly opening and closing your eyes Soaking up the stillness and calm you experienced during this 10 minute practice Thank you for joining me in this meditation
