Namaste.
Welcome to this 5 minute Yoga Nidra,
A short meditation and nervous system reset that you can practice any time of the day.
I'm Anitra with Kaya Jai Yoga and Wellness,
And I'm so glad you're here.
Let's begin.
1.
Find a comfortable position lying down.
2.
Let your body be fully supported.
3.
Feel free to put a pillow under your knees or head.
4.
Close your eyes gently and take a deep,
Soft breath in and exhale slowly.
We'll take two more deep breaths,
Inhaling through the nose and exhaling slowly with a sigh.
5.
Inhaling one more time,
And exhaling with a sigh,
Letting go of your day so far.
6.
There's nothing you need to do right now,
Just be.
7.
Bring to your mind a sankalpa,
An intention,
A present tense affirmation of what you want to feel.
8.
For example,
I am calm.
9.
I am grounded.
10.
I am safe.
And repeat your sankalpa silently three times.
11.
Bring awareness to your right hand thumb,
Index finger,
Middle finger,
Ring finger,
And pinky finger.
Feel your palm and the back of your hand.
Notice your wrist,
Forearm,
Elbow,
Upper arm,
And shoulder.
12.
Now move your awareness down the right side of your torso,
Your waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the right foot,
Top of your foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Let the entire right side of your body soften and release.
Now shift awareness to the left side of your body.
Feel your left hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of your left hand,
Elbow,
Elbow,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Let the whole left side of your body melt into the support beneath you.
13.
Now bring awareness to the back of your body.
Feel the back of your head,
Neck,
Shoulders,
Upper back,
Middle back,
Lower back,
Sacrum,
Backs of your thighs,
Calves,
And heels.
Now gently feel the flow of your breath.
Notice your inhale and exhale,
Like a tide,
A rhythm you can trust.
14.
Now rest your attention gently in your heart space.
If it feels good to you,
Place your hand over your heart.
You are safe to rest.
15.
Now take a nourishing deep breath in,
And as you exhale feel yourself completely at peace.
In this moment,
Rub your hands together,
Creating warmth in your palms,
And once your hands are warm,
Place them over your closed eyes.
You can remain in this stillness for as long as you need to.
Have a beautiful rest of your day.
Namaste.
