Hi friend,
Welcome to Yoga Nidra,
A yogic practice that will help you rest deeply or ease your way into a peaceful sleep.
Begin by getting comfortable and making sure that you are feeling supported on whatever surface you are on.
Close your eyes if you haven't done so already.
Take a deep inhale and slowly let it out.
Start by establishing a short resolution.
This resolution can be something that you are currently working on within yourself or a situation that you would like to manifest.
Start it in the present tense and try not to make it a negative statement.
Repeat your resolution to yourself three times.
Next,
I will guide your awareness through the body.
All you have to do is feel and listen.
No concentration or touch is required.
Begin with your right side.
Right thumb.
First finger.
Second finger.
Third finger.
Small finger.
Palm of hand.
Back of hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side of chest.
Side of waist.
Big joint.
Upper leg.
Knee.
Lower leg.
Ankle.
Top of foot.
Sole of foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Small toe.
Now move on to your left side.
Left thumb.
First finger.
Second finger.
Third finger.
Small finger.
Palm of hand.
Back of hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side of chest.
Side of waist.
Hip joint.
Upper leg.
Knee.
Lower leg.
Ankle.
Top of foot.
Sole of foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Small toe.
Transition to your upper body.
Right side of face.
Left side of face.
Right side of head.
Left side of head.
Whole head.
Right neck.
Neck.
Entire neck.
Right shoulder blade.
Left shoulder blade.
Right upper back.
Left upper back.
Whole right arm.
Whole left arm.
Right back waist.
Left back waist.
Right hip.
Left hip.
Whole right leg.
Whole left leg.
Whole right side of body.
Whole left side of body.
Entire front body.
Entire back body.
Entire body.
Now visualize the following images from nature.
An ocean wave.
A babbling brook.
A calm lake.
A beautiful meadow.
A dense forest.
A field of sunflowers.
A calm lake.
Snow capped mountains.
A vast desert.
Lastly,
Circle back to your initial resolution.
Repeat it to yourself three more times.
Begin to bring your awareness back to the sounds inside and then outside the room.
Bring some extra awareness back to the subtle sensations of your body as you reintroduce some small movements.
Allow these movements to become a little bigger and maybe roll over to one side.
Blink open your eyes.
This concludes Yoga Nidra.
Thank you so much for listening.
Namaste.
