Welcome to Yoga Nidra,
An opportunity for you to lay your body down and completely rest so that your whole entire physical structure,
Mind and emotions can take a break.
Giving yourself time to set up the space that you're in,
If your lower back's a bit tender,
Perhaps placing some cushions or a bolster underneath the backs of the knees.
If you're in a cool environment,
Making sure that you stay warm as the body temperature will drop.
Once you're laying down on the back,
Feet hip-width apart,
Hands down by the side,
Palms facing up,
Gently close the eyes,
Unclench the lower jaw,
Nestle the chin slightly down to allow length in the back of the neck.
You might like to set an intention for this practice,
Otherwise known as a sankalpa.
Asking yourself,
What is it that I need?
What is my heart's desire?
If an intention arises,
Repeat it gently,
Silently to the self three times.
Yoga Nidra practice is equivalent to two hours deep healing sleep while you stay consciously awake.
To get the benefit of this practice,
Simply follow my voice to the particular body parts called out,
Allowing them to rest.
As an example,
I'll call out right calf.
Simply take your awareness to the right calf,
Let it soften and in silence,
Repeat right calf and we'll move through the different body parts to let the whole body rest.
The practice will now begin,
Taking your awareness to the right thumb,
Right index finger,
Right elbow,
Right shoulder,
Right side of the torso,
Right hip,
Right heel,
Softening sole of the foot,
Top of the foot,
Right big toe,
Right second toe.
Taking your awareness now to the left side,
Index finger,
Left middle finger,
Left ring finger,
Left little finger,
Softening palm of the hand,
Left wrist,
Left forearm,
Left elbow,
Left shoulder,
Left side of the torso,
Left hip,
Left knee,
Left calf,
Left ankle,
Softening sole of the foot,
Top of the foot,
Left big toe,
Left second toe,
Left third toe,
Left little toe,
Softening left side of the body.
Taking your awareness now to the back body,
Right buttock,
Left buttock,
Softening back right shoulder,
Left shoulder,
Scalp,
Forehead,
Left eyebrow,
Centre of the eyebrows,
Right eye,
Right ear,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Softening upper lip,
Lower lip,
Resting the whole body,
The whole body.
Continue to allow your body to be here,
Resting.
Some of you might like to stay here till the end of the track,
With the gentle music playing in the background for a few minutes.
Others might be ready to move the body and slowly come up.
Thank you for taking the time to take care of your needs.
I wish you well.
