Hello and welcome to today's yoga nidra practice to reset your nervous system.
Please take a moment to find a comfortable position,
Either lying or sitting down.
Be here now.
Be still and quiet the mind.
We will begin by taking a quick moment to bring tension to the whole body and then releasing.
Start by squeezing all of the muscles in your legs and thighs.
Squeezing the muscles in your core and your arms,
Your shoulders and your neck and your face.
Squeezing all of your muscles,
Taking a deep breath in through your nose and as you exhale,
Releasing all of your muscles,
Letting your legs become heavy.
Taking three deep breaths here,
Noticing if there are any adjustments that you can make to become even more comfortable.
Begin noticing the sounds far away and the sounds closer in,
Setting a intention for this practice today.
This may be to calm or quiet the mind or it can be to simply relax.
As we begin to scan your body,
Do not try to control or change your experience.
Simply pay attention to my words and welcome everything that comes into your awareness.
Begin with your mouth,
Feeling all the sensations in your mouth.
Notice your jaw,
Notice your lips,
Your upper lip,
Your lower lip.
Feel the inside of your mouth,
Under your tongue,
Your lower teeth,
Your upper teeth,
Your tongue,
The root of your tongue,
The center of your tongue,
And the tip of your tongue.
Feel your right inner cheek,
Feel your left inner cheek.
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 on your neck,
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.
Right arm,
Left arm,
And right arm.
Feeling both arms together.
Bring your awareness to the sensations of your torso.
Become aware of the center of your chest,
Noticing your self breathing,
Your stomach rising and falling.
Bring your awareness to the sensations of your legs.
Feel your left leg,
The top of your left leg,
The bottom of your left leg.
Feel your right leg,
The top of your right leg,
The bottom of your right leg.
Feel your left leg,
The top of your right leg,
The bottom of your left leg.
Feel your right leg,
The top of your left leg,
The bottom of your right leg.
Feel your left leg,
The top of your right leg,
The bottom of your right leg.
Feel your left leg,
The top of your right leg,
The bottom of your right leg.
Feel your left leg,
The top of your right leg,
The bottom of your right leg.
Feel your left leg,
The top of your right leg,
The bottom of your right leg.
And then feel both sides together.
Feel your entire body.
Now imagine your body can be very large and small.
This does not need to make sense.
Simply allow both large and small to exist.
Allow yourself to drop into the awareness itself,
Welcoming and allowing all things in this moment.
Now let's slowly begin the process of transitioning back,
Slowly opening your eyes and soaking up the stillness you have experienced in these past 10 minutes.
Thank you for joining me in this practice today.
Have a beautiful rest of your day.
