Welcome to Yoga Nidra to connect body and mind.
Take a few deep breaths,
Breathe in slowly and out even slower.
Again,
And this time hold your breath for 2 to 5 seconds.
And breathe out deeper and deeper each time.
One last time,
Breathe in,
Hold.
And out very slowly.
You are now in a relaxed state.
This meditation is inspired by Yoga Nidra,
The yoga for deep sleep.
This type of yoga is made of various exercises and the following is one of them.
I will ask you to focus your attention on various parts of your body.
Starting with the right side,
Then the left,
Then the back,
Then the whole body.
Take a full deep breath in and out.
Close your eyes and listen.
Focus your attention on the parts of the body that I'm naming now.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Right elbow,
Upper arm,
Shoulder,
Armpits,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right 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,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpits,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now put your attention on the back of the body.
Right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Right buttocks,
Left buttocks,
Lower back,
Middle back,
Upper back,
The entire spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
Middle of the eyebrows,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both lip together,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Navel,
Lower abdomen,
Right groin,
Left groin,
The pelvic floor,
The whole right leg,
Whole left leg,
Whole right arm,
Whole left arm,
The whole face,
The whole head,
The whole torso,
The whole body,
The entire body,
All of your body.
How do you feel in your whole body?
What do you feel in each part of your body?
Feel these parts and numb them silently without moving.
Your feet and ankles.
I relax my feet and ankles.
My feet and ankles are loose and heavy.
Your legs.
Feel this part,
Numb it.
I relax my legs.
My legs are loose and heavy.
Your front and back.
Feel them.
I relax my front and back.
My front and back are loose and heavy.
Your abdomen and your chest and numb them.
I relax my abdomen and my chest.
My abdomen and my chest are loose and heavy.
Your hands and wrists.
Feel them.
I relax my hands and wrists.
My hands and wrists are loose and heavy.
I relax my hands and wrists.
Your arms now.
I relax my arms.
My arms are loose and heavy.
Your shoulders and back of the neck.
I relax my shoulders and back of the neck.
My shoulders and back of the neck are loose and heavy.
Your neck,
Throat and tongue and toes.
I relax neck,
Throat,
Tongue and jaws.
My neck,
Throat,
Tongue and jaws are loose and heavy.
Your face.
I relax my face.
My face is loose and heavy.
Very very heavy now.
I relax my whole body.
My entire body is loose.
All of my body is so heavy.
It is heavy now.
Please continue with your meditation.
Namaste.
