Hi,
Welcome to this Yoga Nidra.
Young adults and still young at this Yoga Nidra practice is intended to help you relax,
Possibly help you fall asleep.
Let's begin by lying down in a comfortable,
Quiet environment.
Please keep your eyes closed and follow the sound of my voice.
If at any time you drift asleep or lose attention,
It's totally fine.
Enjoy the relaxation you have allowed yourself to.
When your attention comes back,
Just return to the sound of my voice and pick up.
Let's begin with a few deeper than usual breaths in and out through your nose,
Maybe in your nose and out your mouth at the beginning to start the deep relaxation.
As if you are blowing up a balloon in your belly,
Continue a few more breaths like that on your own.
These deeper than usual breaths welcome the parasympathetic nervous system and its propensity to relax the whole system.
As I go through the body during this Yoga Nidra practice,
I will be asking you to relax by squeezing and releasing specific areas,
Beginning with the feet.
Please tighten your feet as much as is comfortable,
Including your toes.
On an in-breath,
Really squeeze the feet.
On an out-breath,
Release the tension completely.
You may find it easier to really pay attention to the out-breath during this practice,
As that is the releasing breath.
Your calf muscles tense on the in-breath,
Release specific area.
Tense up those muscles,
Release waist.
Tensing on the in-breath,
Releasing completely chest area,
Hands and fingers,
Shoulders,
Entire head.
Again,
All together,
Tense everything up on the in-breath,
Release.
Now,
We use our breath to count to bring our focus,
Relaxing the breath by counting.
Breathe in and out while mentally counting one number on the in-breath,
The next on the out-breath,
Starting with the number 40 and counting down.
Counting,
There's no rush.
Don't get frustrated if you miss a number.
Be friendly to your mind if it wants to fall asleep.
Forget to count.
Take a break and begin counting again.
You may hear my voice.
If you don't even want to count,
That's fine too.
Just continue the slow,
Rhythmic breathing.
On your next in-breath,
Let's begin together.
40,
38,
37,
36,
38,
37,
Out,
18,
Out,
19,
Out,
16,
In,
7,
6,
2,
Next,
Let's revolve our awareness gradually.
Noticing each part,
Voice,
Identify cheeks,
Chin,
Shoulder,
Chest,
Chest,
The back,
The back,
The back,
Pelvic area,
Organs,
Chin,
Arch of the feet.
We'll now send wonderful light from our hearts to all the people and beings all around us.
Think of all those in the world that you love and imagine sending them the golden light that you have pouring through your heart.
Parents,
Guardians,
Your siblings,
Aunts and uncles,
Grandparents,
Friends,
Teachers,
Everyone you know,
Even your pets,
Mother nature,
The earth,
All those beings in nature that bring us joy.
Now think of all the beings in the world who could use some extra light in their lives.
Send it out to them.
Imagine that golden light from your heart to theirs.
With each breath,
Sending it out to everyone.
On the in-breath,
Imagine sending light back to you.
We're sending it to them.
Breathe into our belly.
Feel that light coming out and coming in.
Letting that light come in on the in-breath,
Going back out on the out-breath.
Feel your belly looning out and in.
Notice your chest expanding out to a special being.
Continue to feel the relaxation throughout your body.
When you are ready,
Slow to your right side,
Staying in that position for as long as you need.
Breathe a few times,
Noticing the relaxing breath going in.
Then taking your time,
If it feels right,
Push yourself up to a seated position.
Hands over your eyes.
A little bit more feeling of inner reflection.
Bringing those hands,
Palms down on your face together.
Your chest,
Your head,
Slightly acknowledging the relaxing,
Relaxation and the energy you have generated for yourself.
Thank you for your practice.
If you've made it this far and are still awake,
May I wish you compassion and gratitude throughout your day ahead.
Namaste.
