Hello and welcome to your yoga nidra meditation.
This is Bec.
Yoga nidra is such a beautiful practice for us to rest,
Restore and rejuvenate.
Find yourself a comfortable position where you can lay down flat on your back,
Somewhere on the floor,
Perhaps in your bed.
And take the time to get yourself really comfortable,
Placing a pillow behind your head,
Maybe bolstering up the knees,
Whatever feels comfortable for you.
You might choose to place a blanket over your body,
Some socks over your feet and an eye pillow to shut out the light.
Once you've found your comfortable position,
Allow yourself to come into complete stillness.
Allow the back of the body to begin to melt down towards the earth.
Just do a quick little scan through your body from head to toe,
Noticing if you're holding on to any tension now.
And if you find that you are,
Can you allow this tension to begin to dissolve?
Start to connect now to the breath.
Feel the breath as it begins to glide in and out of the nostrils.
Feel the rise and fall of your chest and your belly with the breath,
Maintaining this soft,
Gentle,
Full breath throughout the entire practice today.
This practice of yoga nidra invites you to relax different parts of your body under my guidance,
Not moving the body but rather just allowing the tension to dissolve from this space.
We'll begin at the right big toe,
Bringing your awareness to the right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel the sole of your right foot.
Feel the top of the foot.
Notice the right ankle,
The shin,
Calf muscle.
Bring your awareness to your right knee and the upper leg.
Allow your entire right leg to fully relax.
Bring your awareness now to the left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Sixth toe.
Feel the sole of the left foot.
Feel the top of the foot,
The ankle,
The left shin and calf muscle.
Notice the left knee and the upper left leg.
Allow your entire left leg to become heavy.
Bring your awareness to the left hip and over to your right hip and just allow this entire pelvic bowl area to soften and relax.
Bring your awareness to your stomach and feel the belly rising and falling with the breath.
Allow the belly to soften.
Notice your ribcage expanding and contracting with the breath and allow the ribcage now to soften.
Bring your awareness to your heart center and feel the energy at the heart.
Bring your awareness now to the right thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Feel the palm of your hand,
The back of the hand.
Notice your right wrist,
Forearm,
Elbow,
Upper arm.
Allow the entire right arm to fully relax.
Bring your awareness now to the left thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Feel the palm of your left hand.
Allow the back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm.
Allow the entire left arm to fully relax.
Bring your awareness to the left shoulder,
Left collar bone,
Left shoulder blade,
Right shoulder blade,
Right collar bone and right shoulder.
Allowing the entire upper body to fully relax.
Bring your awareness to your throat and feel the energy here at the throat center.
Bring your awareness to your neck and allow all of the intricate muscles of the neck to fully relax.
Bring your awareness to your jaw.
Allow the jaw to soften,
Your teeth to gently part and the tongue to relax.
Soften the lips.
Relax your nose.
Feel the air as it glides in and out of the nostrils.
Bring your awareness to your left eye and the right eye and both eyes together.
Allow all of the intricate muscles in and around the eyes to soften.
Soften your forehead and allow the back of the head to fully release down towards the earth.
Now feel your entire body,
Your entire being as a whole.
Allow the entire body to relax.
Allow the entire body to sink down towards the earth.
Feel your entire body vibrating with prana,
Life force energy.
Stay here for a few more moments,
A few soft breaths.
Feel your entire body,
Your entire being,
Being restored by this practice.
Very,
Very slowly now we'll start to draw our awareness back,
Starting to bring your awareness gently back into this space,
Back into your body.
If you would like to stay here for a little longer I highly encourage you to do so.
If you are ready to come back from your practice you can start to deepen the breath a little bit here.
Starting to bring some gentle,
Gentle movement back into the body.
Inviting a nice deep breath into the body,
Stretching out through arms and legs.
Moving your knees gently roll out to the right hand side and pause here for a moment.
Only once you feel ready you can slowly bring yourself up into a comfortable seated position,
Keeping the eyes closed just for a moment longer.
When you feel ready to come back into the space you can gently blink open the eyes,
Coming back into the space and back into the rest of your day.
