Maybe you're having one of those days where you're dead tired.
Well you're in the right place.
Grab your yoga mat and a blanket,
Lay down and have a little rest with me for the next 15 minutes or so.
This yoga nidra is designed to help you relax,
Soothe your nervous system and emerge from this feeling a little more recharged.
So let's take a few moments to settle into this space,
Making yourself as comfortable as you can.
Let's set the intention today to stay awake and conscious,
To follow my voice as best as you can.
And of course,
Because you're exhausted,
You might drift in and out of consciousness or even not off to sleep.
And if that happens,
This is totally okay.
Resolve to be as kind to yourself as well,
Allowing your mind and body to take you where it wants you to go today.
So as much as you're setting your intention right now to stay awake and conscious,
Also resolve to be kind to yourself if your attention wanders.
Now bringing attention to your heart space,
Feeling into your heartfelt desire.
Perhaps it's giving yourself this time and space to simply be and to see what arises from this place of being.
Could you allow your body to relax just a little bit more and allow a sense of ease and wellbeing to settle within you?
Can you sensing into this ease and wellbeing in the mouth,
Relaxing the jaw,
Relaxing the cheeks,
Traveling this ease and wellbeing up into the temples,
All the way up and across the forehead,
Meeting at the point between the eyebrows?
Can you soften into this space between the eyebrows?
And as you melt into this ease and wellbeing between the eyebrows,
Feeling this ease travel from between the eyebrows into both eyes,
Softening the eyes,
Traveling this ease and wellbeing behind the eyes and into the brain,
Down the throat.
This ease and wellbeing traveling down the top of the left shoulder,
Down the left arm,
Elbow,
Forearm,
Left wrist,
Palm,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Back of the left hand,
Your entire left hand bathed in the sensation of ease and wellbeing.
Feeling sensation of ease and wellbeing back up the left forearm,
Elbow,
Upper arm.
This ease and wellbeing traveling across the top of the left shoulder over to the top of the right shoulder,
Melting its way down the right arm,
Right elbow,
Forearm,
Right wrist,
Palm,
Right thumb,
Index finger,
Middle finger,
Fourth finger,
Pinky finger,
Back of the right hand,
The entire right hand bathed in the sensation of ease and wellbeing.
Now traveling the sensation of ease and wellbeing slowly back up the right forearm,
Elbow,
Upper arm,
Across the top of the right shoulder to the base of the throat.
Deep inhale here and as you exhale,
Melt with the out-breath down through the chest,
Rib cage,
Belly button.
Inhale slowly,
Deeply from the belly button,
This ease and wellbeing through the rib cage all the way up again into the base of the throat.
As you exhale,
Again melt with the out-breath down through the chest,
Rib cage,
Belly button.
Inhale slowly,
Deeply from the belly button once again,
This ease and wellbeing through the rib cage all the way up again to the base of the throat.
One more time on the next exhale,
Melt with the out-breath,
This ease and wellbeing down through the chest,
Rib cage,
Belly button.
Now on the next inhale,
Stay here and focus attention on the belly button,
Going for a few rounds in your own time,
Deep inhale,
Belly rising,
Deep exhale,
Belly falling,
With each exhale letting go a little deeper,
Open into a deeper sense of ease and wellbeing.
One more round here.
Now bringing this deep ease and wellbeing down the left thigh,
Knee,
Shin,
Left ankle,
Sole of the left foot,
Big toe,
Second toe,
Middle toe,
Fourth toe,
Little toe,
The entire left foot bathed in this ease and wellbeing.
Travelling the sense of ease and wellbeing up the left shin,
Knee,
Thigh,
Up into the left hip,
Travelling across the pelvis into the right hip.
Now bringing this deep ease and wellbeing down the right thigh,
Knee,
Shin,
Right ankle,
The sole of the right foot,
Big toe,
Second toe,
Middle toe,
Fourth toe,
Little toe,
The entire right foot bathed in this ease and wellbeing.
Travelling the sense of ease and wellbeing up the right shin,
Knee,
Thigh,
Up into the right hip,
Across the pelvis,
Up into the belly button.
This deep ease and wellbeing from the belly button radiating out through the entire body.
A few deep belly breaths here as you continue to bask in this ease and wellbeing radiating from the belly button out through the entire body.
Sensing and feeling into the physical sensations,
Is there an openness?
Perhaps a radiance shining and bathing through your entire body and being.
Noticing if there are any emotions also present.
Perhaps a sense of joy radiating through the body.
Noticing if there are any thoughts present right now.
There's no need to fix or change anything,
Allowing everything to be exactly as it is.
Giving yourself this time and space to simply be.
Feeling into this awareness that is always here.
Letting go of this great sense of happiness and happiness.
The the the the the the the From this space of ease,
Well-being and being,
Watching the thoughts or emotions that are also present,
Notice the physical sensations that may also be present.
Now taking a moment of gratitude for giving yourself this time and space to simply be.
Touching back into your heartfelt desire.
Feeling renewed,
Recharged and taking the sense of ease and well-being with you back into the world again.
Thank you for practicing with me.
I'd love to hear your thoughts or reflections on this practice,
So do let me know in the comments below.
I'm Jamie Tan,
At Linespoon,
And on this channel I've got lots of yoga,
Meditation and all the personal rituals to help you stress less yet accomplish more.
So do hit like and subscribe for more,
And I hope to see you in the next one.
