Welcome to this 10 minute yoga nidra practice for providing pause in your day to bring in your inner peace,
Or to start your day off aligned and centred.
At the end of this practice,
Once it is complete,
I will offer you a prompt to journal on or to simply contemplate.
For a short time after a yoga nidra practice,
You will still have access to the subconscious mind and awareness,
So it is the perfect time to journal or contemplate in alignment with your true nature.
Before we start,
I'd like to invite you to subscribe so that you get early access to my new yoga nidra practices.
Make yourself completely comfortable and take a few moments to relax.
Close down the eyes and drift your attention and the busy,
Thinking mind into a state of awareness,
Simply listening and observing the experience of your body and your mind.
Notice the position of your tongue and relax it down.
Relax down the jaw so that your teeth are apart and place your attention onto your breath.
Without changing anything,
Simply observe the feel of your breath moving in and out of both of your nostrils in whatever shape or rhythm is being offered to you.
Feel the breath moving through your right nostril only,
Just imagining.
Now drift your attention onto your left nostril,
Feeling the breath flowing in and out of your left nostril only.
Now feel the breath going in through your left nostril and out through your right nostril,
Just imagining.
Feel the breath moving in through your right nostril now and out through your left nostril.
Release that.
We are going to set a sankalpa or an intention for this practice,
So feel into your heart space and wonder what brought you here today.
This is your sankalpa,
You can translate it into a supportive I or I am statement.
Here is a sankalpa that might resonate with you today.
I create space for stillness and presence in my life.
Whisper your sankalpa in your mind one more time.
Now we're going to do a rotation of consciousness.
As I name each body part,
Place a warm supportive light on each part,
Simply watching the sensations with a sense of curiosity and openness to the experience each part is offering you in this moment.
Place your attention on the crown of the head,
Third eye centre,
The nose,
Inside the mouth,
Bottom teeth,
Top teeth,
Inside of both cheeks,
The tongue,
Middle of the throat,
Pit of the throat,
Your heart centre in the middle of the chest,
Your right shoulder,
Your right upper arm,
Elbow,
Wrist,
Hand.
Drift your attention now over to your navel and imagine that you could breathe in and out of your navel centre.
Just imagining the breath moving in and out of your navel centre.
Move your attention and your warm supportive light now to the pelvic pole,
The right thigh,
Right knee,
Right ankle,
Right foot,
Right ankle,
Knee,
Thigh,
Pelvic pole,
Your navel centre,
Imagining one breath flowing in and out of your navel centre,
Your right hand,
Right wrist,
Right elbow,
Upper arm,
Right shoulder,
Middle of the chest,
Your heart centre,
Left shoulder,
Left upper arm,
Your left elbow,
Wrist,
Hand,
Navel centre,
Imagining the breath moving in and out through your navel centre.
Drift your attention now to your pelvic pole,
Your left thigh,
Left knee,
Ankle,
Foot,
Ankle,
Left knee,
Thigh,
Pelvic pole,
Navel centre,
Imagining one breath in and out of your navel centre,
Your right hand,
Right wrist,
Left elbow,
Upper arm,
Left shoulder,
Left collarbone,
Middle of the chest,
Pit of the throat,
Middle of the throat,
Tongue,
Inside of both cheeks,
Inside the mouth,
Both sets of teeth,
The nose,
Third eye centre and the crown of your head.
Now with your attention resting on the crown of your head and without changing the breath,
Just imagine you could breathe in and out of the crown of your head.
Now bring back your sankalpa and whisper it in your mind 3 times,
I create space for stillness and presence in my life.
Sense back into the support beneath you and your surroundings,
Begin to tune in to the sounds around you and my voice,
Gently move in whatever way feels wakeful to you slowly with lightness and ease.
And whenever you're ready,
Open your eyes and simply pause for a moment or two more allowing your eyes to adjust back into your surroundings.
If it feels supportive and you'd like to extend your practice to extract some deep insights from your subconscious whilst your mind is still receptive,
Use this prompt for journaling or contemplation.
What was the reason I chose my sankalpa today?
Is there something about your sankalpa that particularly drew you in at this moment in your life?
Is it drawing you or guiding you in a particular direction?
If you'd like to share your experience of this yoga nidra practice today and the journal prompt,
Feel free to leave a comment below.
Thank you so much for joining today and follow along for more guided meditations on the wellness words.
