Arrive in a comfortable position for the practice of yoga nidra.
This 10-minute body scan will help reset your nervous system to feelings of peace and harmony.
Ensure you're warm and fully comfortable so you may rest in stillness without movement.
Gently close your eyes,
Allowing the eyes and eyebrows to relax.
Breathe in fully through the nose,
Then exhale slowly through the mouth,
Feeling your body giving in to gravity.
Complete two more full rounds of breath in the nose and out the mouth,
Allowing yourself to become more and more relaxed.
Let your breath return to a natural pace,
Breathing in and out of the nose.
Invite a willingness to experience peace and calm,
Knowing there's nothing that you need to do or control to make this happen.
During yoga nidra,
Remain awake and aware of the sound of my voice.
This is a time to experience whatever you need to experience.
All is welcome and there is no way you can do this wrong.
Begin to rotate your attention through the different parts of the body as they are named.
Remaining still,
Mentally bring yourself to each body part and relax it before moving on to the next.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right armpit,
Right ribs,
Right hip,
Right thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Left armpit,
Left ribs,
Left hip,
Left thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Become aware of the top of the head,
Forehead,
Eyebrow center,
Right eye,
Left eye,
Nose,
Right ear,
Left ear,
Upper lip,
Lower lip,
Tongue,
Chin,
Jaw,
Throat,
Feel the whole head and face all at once,
Sense the whole right side of the body from crown to toes,
The whole left side of the body,
Crown to toes,
Sense both sides of the body together,
The whole body together,
The whole body deeply relaxed,
Bring attention to the breath at the nostrils,
Sensing the in-going and out-going breath,
Become aware of your arms and legs and your whole body's posture,
Start to move your body and stretch yourself,
Take your time,
When you're sure that you are alert,
Sit up slowly if you aren't already and open your eyes,
Allow this peaceful sensation to continue as you end the practice of yoga nidra meditation for now,
Return to this meditation anytime you need to reset your nervous system to a calm state.
