Hello and welcome to your yoga nidra practice.
We'll get set up today.
For yoga nidra you can choose to either take a seat or lie down and I encourage you to use as many props as you'd like to make your body feel comfortable.
So if you're seated maybe you sit at a wall and slide something underneath your hips.
If you're lying down maybe you coat yourself in a blanket,
Slide a cushion below your knees.
Take a moment to get set up and settled.
To arrive into your practice begin to take slow and deep breaths through your nose.
Feel the journey of your breath as it travels from your nose into your body and back out of your nose.
Welcome in a sense of groundedness as you allow your entire body to sink into the earth below you.
Sense a smooth texture to your breath like soft velvet.
Feel into the slow rise and fall of your body with each breath you take.
Become aware of sensations in your jaw,
Your mouth,
And your tongue.
Notice how as one layer of sensation is experienced it naturally dissolves and the next layer is revealed.
As you welcome sensation feel the relaxation response that deepens over time and migrates to other parts of your body.
Sense your right ear,
Right eye,
Right cheek.
Sense your nose.
Sense your left ear,
Left eye,
Left cheek.
Feel your forehead cool and soft.
Your scalp,
The back of your head,
Your neck.
Sense your shoulders,
Your arms,
Your hands,
And all ten fingers.
Welcome both of your arms and both of your hands simultaneously as pure sensation.
Bring attention to your upper chest and upper back,
Your middle chest and your middle back.
Bring attention to your abdomen and your lower back.
Feel your entire torso front and back as pure sensation.
Feel your torso heavy and at ease.
Sense your pelvis,
Your glutes,
Your hips,
Your thighs,
Knees,
Lower legs,
Both of your feet,
And all ten of your toes.
Welcome the feeling of both of your legs and both of your feet as pure sensation.
Feel both of your legs heavy and at ease.
Sense the entire front of your body.
Sense the entire back of your body.
Sense the left side of your body and the right side of your body.
Feel sensation inside of your body and on the surface.
Feel yourself as spacious,
Open,
And aware.
Focus on feeling the sensations throughout your entire body while welcoming feelings of security,
Groundedness,
Peace,
And well-being.
When you're ready,
Gently deepen your breath.
Without opening your eyes just yet,
Sense your body in the room.
Feel the textures of the surfaces touching your skin.
With ease,
Invite movement back into your body,
Rolling your ankles and wrists.
Allow the movement to gradually grow until you feel ready to lift yourself into a seat.
Take your time.
Once seated,
To close your practice,
Sip in a sweet breath and let it go.
