Hello and welcome to this short yoga nidra practice.
As you settle in,
Get as comfortable as possible.
You might want to adjust your shoulders,
Hips,
Or neck,
And allow yourself to feel held by the earth beneath you.
Deeply inhale,
Fully expanding your lungs,
And exhale through pursed lips as though blowing through a straw.
And repeating that.
Deeply inhale,
Expanding your lungs,
And exhale as though blowing through a straw.
Taking in the sounds within your space.
Some sounds might be constant,
And some slowly dissolve.
Let your jaw relax,
And soften the muscles behind your eyes.
Bring your awareness to your forehead,
Allowing your forehead to soften.
And mentally tracing along each eyebrow,
Your eyelids,
The bridge of your nose,
The air flowing through your nostrils,
The roof of your mouth,
Your tongue,
Your teeth,
Lower lip,
Upper lip,
Your chin,
The palms of both hands,
All ten fingertips,
Both wrists,
Your inner elbows,
Your shoulders,
Your chest,
Upper back,
Lower back,
Navel,
Both hips,
The fronts of both thighs,
The backs of both thighs,
Your knees,
Your ankles,
The soles of your feet,
All ten toes.
Feeling the sensations in your entire body,
And marinating in that sense of aliveness.
On your next inhale,
Focus your breath in through your left nostril,
And exhale through your right nostril.
Then breathing in through your right nostril,
And out through your left nostril.
Repeating this a few times,
Alternating with each breath.
On your next inhale,
Breathe in through your left foot,
Following your breath up the left side of your body,
All the way up to your head,
And crossing over.
Breathing down the right side of your body,
And out through your right foot.
And breathe in through your right foot,
Tracing your breath up to your head,
Crossing over,
And breathing down the left side of your body,
And out the left foot.
And continue with that for a few breaths,
Following your breath through your body as you alternate each breath.
Imagine you're on a swing,
And as you inhale,
You swing forward.
And as you exhale,
You swing back.
Inhale,
Swinging forward,
And exhale,
Swinging back.
Going as high or staying as low as you like.
As you drift forward and back on the swing,
You might see the blue sky above you,
A family of ducks on a calm lake,
Flowers dancing in the light wind,
A deer meandering slowly through a meadow,
A magnificent mountain with a snow topped peak,
A lush forest with infinite shades of green,
And sunlight filtering down through the trees.
Allowing the swing to drift lower and lower with each pass,
Going slower and slower,
Until it reaches a place of stillness.
And take a deep breath into your belly,
And expand your entire chest,
And exhale as though blowing through a straw,
Noticing the outline of your body,
Bringing your thumbs to your index fingers,
And making small circles,
And repeating with each finger.
As you slowly return to your regular awareness,
I hope you enjoyed this practice.
I'd love it if you would leave a comment and let me know whether you'd prefer more short practices like this one or longer ones.
Thank you so much,
And have a great day.
