Hi,
This is Helene.
I will be guiding you through a short 5 minute yoga nidra for the middle of your day.
Think of it as a reset button.
It's a brief visit to stillness so you can move through the rest of your day from a different place.
Whether you're lying down on a couch,
In bed,
On the ground or sitting on a chair.
Find a position where your body can be completely still.
Let your feet and legs totally relax.
If you're lying down,
Your feet fall open.
And let your hands rest with the palms facing up or wherever they naturally land.
Close your eyes and take one long inhale through the nose and let it out slowly through the mouth.
Releasing all tension.
Feel the weight of your body being held.
Your back against the surface.
Your legs are heavy.
Your head is heavy.
Bring awareness to the soles of your feet.
Both feet at once.
Now your calves.
Your thighs.
Your pelvis.
Your pelvis.
Your belly soft.
Your chest open.
Your shoulders drop back and down.
Feel both arms at once.
Both hands at once.
The back of your head heavy.
And your face completely released.
Now feel these opposites in your body.
Just notice.
No effort needed.
Heaviness.
Your butt.
And lightness.
Light as a feather.
Warmth.
Feel the heat in your body.
Feel the cold in your body.
Contraction.
Effort.
Effort.
Effortlessness.
Doing.
And let all of them dissolve again.
You don't need to hold on to it.
And rest now in this in-between space.
Not asleep.
Not thinking.
Just aware.
If thoughts come,
Just let them pass like clouds.
You're not attached to the sky.
You are the sky.
Completely still.
Floating and grounded.
Now become aware of your breath again.
Notice the air moving in and out without changing it.
And let a gentle movement return.
Maybe the fingers.
And the toes.
A slow stretch.
As if you're just waking up.
Take one full breath in.
Hold it for just a moment.
And let it go completely.
When you're ready,
Open your eyes slowly.
You've turned inwards.
Now you're turning back outwards.
But take that feeling with you throughout the day.
Being connected with yourself and stillness.
Have a great day.
