Hi,
I'm Fiona from Blue Run Yoga and I'll be guiding you through a beautiful yoga nidra to allow your body to be fully relaxed and the mind to find some peace and calm.
So firstly finding a comfortable position,
Laying on the floor,
On the mat,
On a blanket,
Feeling that you're relaxed,
You're comfortable,
You're warm.
You can use an eye pillow to block out some of the light.
Bring your feet slightly wider than your hips.
Your feet are relaxed and falling outward.
The back of the hips soft and relaxed into the floor.
Shoulder blades pressed upward slightly into the back.
The back of your shoulders downward to the floor.
Chins guided down towards your chest.
If you have any lower back pain,
Hip or knee pain,
Bring a rolled blanket or a bolster or a cushion,
Just something up and underneath your knees just to take a little bit of that pressure off your lower back.
One of the essential elements of this practice of yoga nidra is to bring awareness to parts of your body as you feel yourself come into that deep relaxation.
So gently bringing your attention to your body,
Ready to release and relax.
As much as possible,
Allow your hearing to remain connected with the guidance.
The body will gradually relax,
Become still,
Produce less thought and find some peace and calm.
Allow your back of the body to rest into the floor,
Feeling the support of the ground underneath you.
Release the feeling of holding,
Of muscles gripping.
Allow the bones to feel heavy and sink.
Place your awareness into your breath.
Just observe the natural rise and fall,
Allowing your breath to feel deep,
Slow and silent.
Now we will rotate awareness throughout the body to assist the body to release more deeply.
There's nothing else to do.
There's nowhere else to be.
Just gently bringing some relaxation,
Some peace and calm into your day.
Starting with the right side of the body,
Bring your awareness to the right side of the body.
Bring your awareness to your right thumb,
Your second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Your wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Right armpit,
Right side waist,
Your right hip,
Thigh,
Knee,
Calf,
Ankle and your heel,
Sole of the right foot,
Top of the foot,
Your big toe,
Second toe,
Third toe,
Fourth toe,
Your fifth toe.
Bring your awareness to the whole right side of body and breathe here.
Bring your awareness to the left side of the body.
Bring awareness to your left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Your wrist,
Lower arm,
Elbow,
Upper arm,
Your left shoulder,
Left armpit,
Your left waist,
Your left hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Your left big toe,
Second toe,
Third toe,
Fourth toe and your fifth toe.
Bring awareness to the whole left side of your body and breathe here.
Bring your awareness to the back of your body,
Back of the legs,
Back of the hips,
Whole spine,
Shoulder blades,
Back of shoulders,
Back of the neck,
Back of the head,
Back of the arms,
Whole of the back body,
Completely relaxed,
Feeling grounded and supported.
Breathe whole back body.
Bring your awareness to your head,
Back of the head,
Crown of the head,
Forehead,
Eyebrows,
Space between the eyebrows,
Eyes,
Eyelids,
Temples,
Your ears,
Your cheeks and your nose,
Your lips,
Teeth,
Releasing your jaw,
Feeling the whole head,
All the small muscles of the face,
Completely relaxed.
Bring your breath into your head.
Bring awareness into the front body,
Your throat,
Your chest,
Heart,
Your stomach,
Front of your front of your legs,
Front of the arms,
Whole front body,
Completely relaxed.
Breathe front body.
The whole of the right side of the body is relaxed.
The whole of the left side of the body is relaxed.
Your whole body is completely and deeply relaxed.
Your whole body is still.
Bring your awareness back to your breath.
Bring it back to the sound of the breath.
Hamsa,
Hamsa.
We'll stay here for a minute in silence.
If your mind wanders,
Bring it back to your breath.
Slowly and gently bring your awareness back to your breath.
Let your breath guide your awareness down through your legs to your feet,
Down through your arms to your hands and your fingers.
Slowly returning movement to your fingers and your toes.
Just allowing that movement to be slow and gentle.
When you're ready,
Rolling over to the right and gently sitting up.
Hands come together in prayer.
Kind thoughts,
Kind words,
Kind heart.
Namaste.
