Welcome in this daily Yoga Nidra meditation.
This is a shorter version of our traditional
Yoga Nidra practice and I hope you can use this meditation as your daily practice,
As
your daily space of connection with yourself,
Daily space of rest and rejuvenation.
So make
yourself comfortable for this practice,
Lie down on your back with the arms alongside
your body.
And of course you can use any props you need,
Underneath your knees,
Underneath
your head.
If it's more comfortable for you,
You can do it half seated as well.
Just make
sure you don't have any distractions for the next few minutes of this practice.
Close your
eyes and start connecting with your breath.
Noticing the flow of your breath.
Noticing
the presence of the life force within you.
Relaxing through your lower body,
Through
your legs.
Relaxing your back.
Relaxing your front.
Relaxing your face and your head.
Feeling
the surface underneath you.
Just being aware of your body in this present moment.
Let's
connect with our Sankalpa for this practice,
The intention.
Sankalpa is an intention that
we bring to any yoga nidra practice until it comes to fruition.
So maybe your intention
is simply I am relaxing and resting here and now.
Or maybe your intention is on healing
your body,
On attracting something into your life.
Make a statement in the present form,
Three times repeating it in your mind.
And with the next breath just let go of your intention
and let the universe handle it for you.
Keep connecting to your body.
Observing your body
with awareness.
Feeling your right hand and every finger of your right hand.
Then your right wrist
the forearm,
The elbow,
The upper arm and then the whole right arm all together.
Feel your left
hand and every finger on the left hand.
Then your left wrist,
Forearm,
The elbow,
Upper arm,
Then the whole left arm together.
Bring your attention to the front of your body now.
Feel
your right and your left shoulder.
The right and left side of your chest.
The middle of your chest.
The right and left side of your ribs.
All ribs together.
Your stomach,
Upper and lower part.
Your waist on the right and the left.
Then the whole torso all together.
Feel your back now.
Right and the left shoulder from the back.
Upper back,
Middle back and lower back.
The whole back
all together.
Feeling every vertebrae of your spine relaxing.
Then feel your right and your
left glute softening down to the earth.
The back of your right leg.
Through your hamstring,
Back of
the knee and your calf.
The right foot and every toe of your right foot.
Then the left leg,
The
left back of your thigh,
Under the knee,
Your left calf.
The whole left foot with every toe relaxing.
Then the whole front of your right leg.
Through your shinbone,
The right knee,
The right thigh,
The right hip.
All relaxing.
The left shinbone,
The left knee,
The left quadricep,
The left hip.
All relaxing.
Now the whole right leg and the whole left leg.
Both resting and relaxing deeper
and deeper.
Bring your attention back now to your face,
Your facial muscles.
Let go
of the tension in your forehead,
Between your eyes,
Behind your right eye,
Behind your left
eye.
The space around your nose.
Your jaw muscles on the right and left side softening.
Your right and left ear.
Your whole head all together.
Your head and face all relaxing.
Your whole body all together.
The whole body together.
The whole body together.
Come back now to your breath again.
Breathing with awareness.
You're going to count your
breaths from 11 back to 1.
Inhale 11.
Exhale 11.
Inhale 10.
Exhale 10.
Keep going like
that.
Just counting your breaths.
Let go now of the count.
Just staying in the space
of awareness.
Now I'm going to go through different colours.
When you hear the name
of the colour just focus on what comes up in your mind.
The first thing that comes up
in your mind.
Yellow.
Yellow.
Red.
Red.
Orange.
Orange.
Green.
Green.
Green.
Red.
Red.
Red.
Green.
Green.
Blue.
Blue.
Purple.
Purple.
White.
White.
Beautiful.
Beautiful.
Beautiful.
Now let go of the images.
Let go of the colours.
Stay there in the space of pure awareness
and relaxation.
Slowly start coming back to your breath.
Deepening your breath.
Coming
back with awareness to your body.
Coming back with awareness of your room and your environment
without opening your eyes yet.
Connecting back with your intention,
With your sankalpa.
And just saying it quietly in your mind 3 times again.
Stay in the space of peace.
In
the space of inner connection for the rest of your day.
May this practice nourish you
and keep coming back to it every day to see more and more of the powerful benefits of
Yoga Nidra.
Thank you so much for listening.
Namaste.
