Hey everybody,
I'm really excited to bring you a different sort of media.
My name is Nicol Schiltknecht and I'm going to be taking you through something we like to call Yogic Sleep.
It's officially called Yoga Nidra and what's so exciting about it is that Experiencing yoga nidra for about an hour would give you in relation about four hours of normal sleep.
So as you can see,
It's a really powerful way to recuperate the energy that you expend during the day and night.
And it's a really nice way to energize yourself and get a little bit of rest because we have lead such busy lives at the moment and any available source or way that we can recuperate that energy that we expand,
We have to use right?
But let me say no more.
Make yourself as comfortable as possible.
I suggest lying down Having a pillow and allowing the feet to just flop open,
Legs spread a little,
Arms at your side.
This is my preferred position.
If you choose to sit in a chair and follow my voice in that posture,
That's totally up to you.
However,
I'd like you to be as relaxed as possible.
Make sure you don't get any interruptions for the next 20 minutes or so.
And let's start.
Invitation to shut down the eyes.
Let's take a deep breath in through the nose.
And a long exhale through the mouth.
Let's do that twice more.
Breath in.
And out.
And one more breath in.
And out.
Now,
Just before I start,
The instructions I'm going to give you are for a visual purpose.
So I'd like you to imagine as I draw your attention to different parts of the body,
To imagine yourself touching on those different parts of the body or just focusing on them.
You don't have to do anything.
You don't have to speak,
Breathe in a different way or anything.
You just lie there relaxed and listen to my voice and follow my guidance as I move you through different parts of the body.
And what's going to happen is as you move through different parts,
You're going to find that your body may relax a little bit more those body parts and hopefully get you into a nice deep but aware state.
So let's start.
Focus on the top of your head.
Slowly move down the forehead.
Notice the feeling in the eyeballs,
Eyelids.
Down the center of the face to the nose.
The mouth,
Any tension in the cheekbones?
Down to the chin.
Moving down through the front of the neck.
Down towards the top of the chest,
Collarbones.
Let's move to the right shoulder.
Down the right arm,
Passing through the right elbow.
Moving down the right forearm to the right wrist.
Into the right hand,
Starting with the thumb.
Moving to the first finger.
The second finger.
The ring finger.
And the pinky.
As you move back through the fingers,
Finishing off with the thumb,
Move back up to the right wrist.
The right forearm.
Passing through the elbow.
Up towards the right shoulder.
Move to the center of the chest And let's do the other side.
Taking your focus and attention to the left shoulder.
Passing through the left elbow.
Down through the left forearm.
The left wrist.
And as you move into the left hand,
Starting with the thumb.
Move your focus to the first finger.
And the second.
The third.
And the pinky.
As you slowly move back through the fingers passing through the thumb.
Note the wrist.
The left forearm.
Pass through the left elbow up to the left shoulder.
Come back to center.
And then down to the sternum.
The right side of the chest.
Come back to center and the left side of the chest.
Come back to center and move further down to the core.
The belly button.
Feeling the right side of the stomach.
Come back to center and the left side.
Come back to center and we'll move further down the body,
Coming to the hips.
Going to the right hip.
Moving down the right side of the body through the right thigh.
The right knee.
Your calf muscles and shins.
Down to the right ankle.
Down into the right foot,
Starting with the big toe.
The second toe.
Third,
Forth.
And tiniest of the little toes.
Move back through the toes,
Passing through the big one.
Up through the right ankle.
The right calf or shin.
The right knee.
The right thigh.
And eventually the right hip.
Come back to center.
And move over to the left side.
Focus on the left hip.
The left thigh.
The left knee.
Moving through the left shin or calf.
Down to the left ankle.
Passing through the left foot,
Starting with the big toe.
And the second The third.
The fourth.
And the smallest toe on the left side.
Move back through the toes,
Passing through the big toe.
As you move up the foot,
Come to the left ankle.
The left calf or shin.
Move through the left knee.
The left thigh,
Up to the left hip.
As we move back to center.
Move back up through the body to the left side of the stomach.
Back to center.
And the right side.
Come back to center.
Move up to the sternum.
Come up all the way up to the collarbones,
The left side of the chest.
The right.
As you move back to center,
Come up to the neck.
Passing through the neck to the chin.
Going up the chin,
Passing the mouth.
Top of the mouth.
The nose,
Focus just briefly on the left side of the cheek.
Back to center and the right side.
Moving back through the eyes and the eyelids,
Feeling they're heavy.
Up to the forehead.
Let's scoop our way around the forehead to the right ear.
Come back to center.
And we'll touch on the left ear.
As you come back to center,
We're gonna finalize the top of the head.
As we come to the top of the head,
Completing the body.
Note how you feel.
What has changed?
Before we open our eyes and complete the practice.
Can we spend a few moments here noting how the breath is moving through the body?
How relaxed the body is.
And then taking a deep breath in through the nose.
A long breath out through the mouth.
Blinking open the eyes.
Completing your yoga nidra.
My name's Nicole Schulknecht.
Thank you for practicing with me.
