Hello and welcome to your yoga nidra practice.
This track was recorded with the intention of you staying seated instead of traditionally being lied down.
And you'll also notice there is no music with this track.
And I would encourage you,
As we go about our practice,
To stay attuned to what is happening in your natural environment.
Whether that be sounds in the room or the house.
Or even going on outside.
When we go to yoga nidra as a practice to relax,
The goal is to stay aware.
And so for anyone who hasn't done yoga nidra before,
The instructions are unbelievably simple.
I'm simply going to name a body part and all you need to do is place your awareness or your attention on that body part.
You don't need to move it.
You don't need to do anything special.
But when I say right thumb,
Just sense your own right thumb.
It's as simple as that.
And wherever you're at,
Before we formally begin,
Let's take three clearing breaths,
Breathing in through the nose.
Exhaling out the mouth.
Inhale.
Exhale with a little sigh.
Inhale again,
Last one.
Exhale,
Big sigh.
Now just breathing in and out through your nose,
Feeling the air come in and come out.
Closing your eyes or keeping them at a soft gaze.
And placing your attention and awareness to the right side of your head and your face.
Noticing your right cheek.
Right eye.
Eyebrow.
Right side of the forehead.
Right side of the skull.
Right ear right side of the neck.
A space between the neck and the right shoulder.
Right bicep.
Right tricep.
Armpit.
Elbow.
Forearm.
Rest.
Top of the right hand.
Palm.
Right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Feeling your whole right hand,
Arm,
Neck,
And head.
And shifting your awareness to the left hemisphere of the head.
Left cheek.
Left eye.
Left eyebrow.
Left side of the forehead.
And left hemisphere of the skull.
Ear.
Side of the neck.
Space between neck and the shoulder.
Left bicep.
Tricep.
Armpit.
Left elbow.
Forearm.
Rest.
Top of the hand.
Left palm.
Left thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Feeling both arms.
And the hemispheres of the shoulders,
Neck and head coming together.
And moving down the body,
Placing your awareness at your throat.
Your collarbone.
Sternum.
Diaphragm.
Navel and hips.
Right thigh.
Nee.
Back of the knee.
Right shin.
Right calf.
Ankle.
Top of the foot.
Soul of the foot.
Heal.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Your whole right leg.
Left big toe.
Second toe.
Third toe.
Forth.
And little toe.
Sole of the foot.
Left heel.
Top of the foot.
Ankle.
Shen.
Half.
Left knee.
Back of the knee.
Left thigh.
Your whole left leg.
Both of the legs.
Set bones.
Lower back.
Middle back.
Shoulder blades.
The spine.
And where the spine meets the head.
Your whole body.
Your whole body.
Noticing anything and everything.
That is happening inside.
Your mind.
And your body.
Whilst remaining completely still.
Taking note of all the energy and vitality.
That exists within you.
That's not seen from the outside.
Feeling the breath come in.
Drawing in life which expands your body.
And exhaling,
Which contracts the body.
But expands your life.
Inhaling and exhaling to feel the give and take.
Of life itself.
Moving through you.
This recording will come to an end.
But by all means,
If you have the time and space to enjoy this stillness.
I encourage you to do so.
Thank you for practicing with me today.
