Hi everyone and welcome to this yoga nidra to recharge.
So just before you start your practice make sure that you are laying down on the floor or on your bed but I would recommend on the floor so you don't associate sleeping completely which you can do when you are in your bed.
So again place yourself in a comfortable position in a Shavasana putting as many blankets as you want over yourself so you're not feeling cold.
Maybe placing a pillow under your head and something under your knees so you're not feeling them you're not feeling your joints while we will go through this yoga nidra together.
Make sure also you are turning the lights off or that you don't have any light directly in your eyes and that you will be able to stay there in a calm and safe environment for the 30 minutes that are coming.
So maybe pose the audio to make sure everything is set and we'll slowly start.
Your eyes are closed you are laying down on the floor you will repeat after me three times.
I will remain alert during the instructions.
I will remain alert during the instructions.
I will remain alert during the instructions.
Now move your attention to your left thumb putting all your focus there.
There is nothing else than your left thumb feeling it vibrating tingling feeling the blood rush and move this energy to your second left finger to your third finger to your next finger into your little finger.
Now soften the palm in the back of your left hand moving to your left wrist and feeling the energy one inch at the time in your forearm moving up now relaxing your left elbow your upper arm your left shoulder let your left shoulder sink down move to your armpit going down the left side of your body and relaxing the left hip and glute feeling all the energy around focus on your left thigh feeling your flesh detaching from your bone smoothen your left knee and your left lower leg relax your left ankle heel sole and back of your left foot bring your warmness to your left big toe to your second toe to your third toe to the next toe into your little pinky toe now move your attention to your right thumb only your right thumb is existing right now you can feel it vibrating tingling feeling the blood rush through it move this focus to your second finger feel the vibrations move to your third finger to the next finger and to your little finger soften the palm in the back of your right hand move your attention to your right wrist move this energy in your forearm one inch at a time and relax your right elbow your right upper arm your right shoulder let it sink down bring your attention to your right armpit moving it to the right side of your body down to your hips relax your right hip and your right glute putting all the energy around bring your focus to your right thigh feeling the flesh detach from the bone relax your right knee your right lower leg ankle heel toe and back of your right foot focus on your right big toe on your second toe on your third toe on your next toe and on your little pinky toe your arms and legs are now completely relaxed and remain still dead like let them be feel your abdomen and chest getting heavier and heavier on the ground but your heart remains light now move your attention to your lower back and back upper back the back of your neck from your neck to your toes everything is now completely still and remain dead like now relax the back of your head focus on the crown of your head forehead relax the space in between your eyebrows relax your left cheek relax your right cheek focus on your nose upper lip relax your jaws let your thumb fall in your mouth your entire body is now completely relaxed and remains still you will now relax the internal organs starting by the heart lungs liver stomach intestines kidneys bladder and your sexual organs now quickly imagine your body getting heavier and heavier and heavier and heavier you are in a dark room where there is no light it's impossible to see anything the shadow is slowly coming out of your being as you feel now lighter and lighter and lighter and lighter the shadow in front of you is disappearing as a bright light is coming out of your heart and the room is now full of light sparkling filled with energy and now you are on the earth and the earth is frozen you can feel the cold on your skin and it's getting colder and colder and colder and colder changing his own powers right now and spring is slowly coming as your body is getting warmer and warmer and warmer and warmer the earth is nourishing everything around and you the grass is growing and touching your skin the Sun is hot outside the temperature is now perfect it's not too cold not too hot you are being filled by the energy of the earth vibrating with nature being one with it you are everything at the same time you are one with the energy of the world and now repeat after me three times I am this that I am I am this that I am I am this that I am rest your mind in the temple of your heart the size of a thumb on the right side of your heart stay here still you you you you you you bring back your awareness to your breath breathing deeply and imagine that your body is like a house and all the lights are turning down right now you're gonna turn them on lightning your body one room at the time your time with attention start moving your body very slowly and mindfully you can turn on one side or the other and whenever you feel ready make your way up into a sitting position so we can finish together this yoga nidra keep your eyes closed while you are transitioning no rush and take both of your hands in front of you start rubbing them together creating heat and more heat and place this energy your hands filled with energy or the place you would like to heal on your body feeling that you are your own healer you can take care of yourself you have enough energy and enough light within you you can undo your hands now put them on your eyes feeling the energy the prana on your eyes going within and gently open your eyes with your hands over it start feeling the light coming in your eyes the light of the real world the outside world and undo your hands stay there present making contact with your environment and from there take all the time you need to get up and live your journey I hope this was helpful namaste I honor you and I honor the light that is within you and thank yourself for being here and taking a moment for yourself namaste thank you
