Welcome to this yoga nidra meditation.
Please take some time to make yourself comfortable,
Either lying down or in a seat,
Maybe enjoying a nice blanket on top of you,
Pillow underneath the head,
And maybe even a bolster underneath your knees for support.
Let's begin with a cleansing breath in and a cleansing breath out.
Now just settle in,
Allowing the breath to return to normal,
Allowing the breath to return to its rhythmic pace.
Breaths softly flow in and out,
And as you begin to relax,
Move your focus to the toes of the right foot.
You don't need to wiggle them,
But you can if you like.
Just bring your awareness to those five toes,
Noticing any sensations in the toes of the right foot,
And just concentrating your awareness there.
Now move that focus,
That awareness,
To the sole of the right foot,
The top of the foot,
The right ankle,
Noticing the right shin,
The right calf,
The right knee,
Back of the knee,
Moving the awareness to the right thigh,
The right hip,
And the entire right leg.
Noticing sensation around the entire right leg,
Allowing that leg to feel weightless,
Floating.
Now bring that awareness to the toes of the left foot,
Just noticing,
Observing.
Now notice the sole of the left foot,
The top of the left foot,
Left shin,
Left calf,
Left knee,
Back of the knee,
The left thigh,
And the left hip.
Aware of all sensation in the entire left leg.
You are the observer,
Feeling the energy circulate through the left leg,
Inviting relaxation into both legs.
Breath continues to flow in and out,
Relaxed,
Unrestricted.
Move your awareness to the pelvis,
Releasing any tension held in the hip flexors.
Notice the glutes,
Moving your awareness to the abdomen,
Home of the sacral chakra.
Noticing the diaphragm,
Assisting you to breathe,
As well as the chest,
Belly,
Rising and falling with each breath.
Move your awareness to the low back,
The mid back,
And the upper back.
Becoming aware of the entire torso as a whole,
Inviting release of tension,
Relaxation,
Feeling and experiencing the breath flowing in and out.
And now moving awareness to the right hand and all the fingers of the right hand.
Moving that awareness to the palm of the right hand,
The top of the right hand,
The right forearm,
Elbow,
And upper arm.
Moving to the right shoulder,
Releasing tension from the entire right arm.
Move that awareness across the collar bones,
Down the left arm,
To the fingers of the left hand.
Being aware of each finger,
Releasing any tension held in the left hand.
Noticing the palm of the hand,
The top of the left hand,
The left forearm,
Upper arm,
And left shoulder.
Being aware of the entire left arm,
Noticing all sensation in both arms.
Allow thoughts to pass in and out of the mind as the breath continues to gently flow in and out.
Moving that awareness into the throat,
Noticing sensation there,
Experiencing your truth through the throat chakra.
Releasing tension,
Inviting prana to circulate.
Allow that attention,
That focus to move to the face,
Allowing all the muscles of the face to relax.
Noticing the jaw release.
Let go of anything you're holding on to in that space between the brows,
A place that often holds tension,
Your third eye.
Let the eyes sit heavy in their sockets,
Moving that attention to the top of the head,
The crown of the head.
Letting all energy that no longer serves you just pour out of the top of the head so that the rest of your body can just float in peaceful stillness,
Free of any tension,
Fully relaxed.
The mind aware of all bodily sensation and the ever-present breath,
Gently and softly flowing in and out.
Body and mind clear,
Body and mind renewed,
Reborn.
Breath in rhythm with the earth,
Attuned to the earth,
Attuned to the universe.
Namaste.
