Hello and welcome to your yoga nidra practice today.
We'll just begin by finding a comfortable seat,
Whether that's cross-legged or on the knees,
Bringing any props you'd like underneath the hips for support,
And just arriving into your breath and into your space.
Slowing and deepening your breath without any force,
Just allow it to naturally deepen and lengthen,
Softening the jaw,
The shoulders,
Just allowing every muscle in the body to sink downwards to release tension or tightness.
We'll take three deep sighs out of the mouth,
Just releasing any leftover tension or tightness on those breaths out.
So we'll inhale through the nose,
Filling the belly,
Just sigh out the mouth,
Deep inhale,
Letting it go,
One more breath in,
Sighing it out,
Returning to your natural breath,
Finding a comfortable spot,
Laying down on your back now,
Using as many props as you'd like to get as comfortable as you can.
So that might mean a bolster or pillows underneath the knees,
A cushion underneath the head,
Maybe a blanket over the body,
And if you find yourself getting a little sleepy or you tend to fall asleep in yoga nidras,
You may like to place a bolster or a cushion underneath the back so you're more in a supported position,
So you're not completely flat.
That can help as well to stay alert and aware on this meditation.
And taking any last adjustments before settling into your space,
Into your body.
We'll begin with a rotation of consciousness,
Of awareness throughout the entire body.
Just keeping your awareness on your breath and my voice,
Just following my voice throughout the meditation.
So placing your awareness on your thumb,
Your right thumb,
And first finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
The wrist,
The forearm,
The elbow,
The upper arm,
The right shoulder,
The chest of the right side,
The right rib cage,
The right hip,
The right thigh,
Knee,
Shin,
Ankle,
The top of your right foot,
Your big toe,
The next toe,
And the next toe,
Fourth toe,
Your fifth toe,
The sole of the foot,
The heel,
The calf,
Back of the right knee,
Back of the thigh,
The right glute,
The right lower back,
Mid back,
Upper back,
The right side of the neck,
Bringing your awareness to your left thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the left hand,
Back of the hand,
The wrist,
The forearm,
The elbow,
The upper arm,
The left shoulder,
The left side of the chest,
The left rib cage,
The left hip,
The thigh,
Knee,
Shin,
Ankle,
Top of the left foot,
Big toe,
The next toe,
The next,
The next toe,
The little toe,
Sole of the foot,
Heel,
Calf,
Back of the knee,
Back of the thigh,
Left glute,
Left lower back,
Mid back,
Upper back,
The left side of the neck,
The neck,
Back of the head,
Top of the head,
Forehead,
Temples,
Both ears,
Cheeks,
Nose,
Both nostrils,
The jaw,
The mouth,
Upper and lower teeth,
The tongue,
Upper and lower lips,
The chin,
Front of the neck,
The heart,
Bringing your awareness to the entire body,
The entire body,
Front and back,
Right and left,
And gently letting that go and placing your awareness on your breath,
Feeling a gentle rise and fall of your breath,
Just following my voice through the visualization.
Imagine that you're walking through a beautiful lush forest,
You can hear the birds singing and you see them fluttering from tree to tree.
As you walk in this forest,
You feel the earth beneath your feet and the leaf litter gently giving way to you,
Allowing you to see a path forward.
The forest feels so full of life and you feel the trees,
The birds and all of the other life forms in the forest filling you up with love.
As you walk forward in the forest,
Filled with love,
You find a warm spot in amongst the trees and you go to that spot.
When you arrive in that warm area of the forest,
You notice the sun is shining brightly here,
Warming your skin,
And you decide to lie down.
You feel the leaves on the earth hugging you close,
The earth supporting your entire body,
So you close your eyes and you just listen to the sounds of the forest.
You feel the sun bathing your skin with its golden glow,
Filling you up with warmth that renews and rejuvenates you.
As you lie in the sun,
Receiving its healing energy,
You again feel the forest pouring love into you,
Which you accept with gratitude,
Allowing the visualization to dissolve,
Returning your awareness back onto your body.
You feel in your body a deep well of love for yourself that warms your entire body from head to toe.
Gently find a few minutes of relaxation here,
Beginning to gently deepen your breath,
Taking as much time as you need to gently come out of your relaxation,
Moving the body little by little,
Very slowly,
Continuing to deepen your breath.
I'll leave you here to continue your way out of your practice.
I'll see you again soon.
Thank you.
