Thank you for joining me in today's yoga nidra practice.
The idea of this practice is to experience full body relaxation,
But to stay awake so that you can experience these benefits throughout the day.
Let's begin.
We're ready to breathe.
Laying comfortably on your back,
With your head looking straight up and your arms by your side,
Palms facing up.
Your legs should be close together but not touching.
Just let your feet fall gently out to the side.
If you're unable to lay,
Sitting in a chair that supports your back,
Such as a dining room chair,
Will work fine for this practice as well.
If you're sitting,
Just rest your hands gently on the thighs,
With your palms facing up.
To prevent yourself from falling asleep during this yoga nidra practice,
You need to take a resolution in your mind before you start.
So we're just going to repeat this mantra three times.
I am doing yoga nidra.
I am fully awake.
I am doing yoga nidra.
I am fully awake.
I am doing yoga nidra.
I am fully awake.
Feel and become aware of your body as it's laying on the floor or seated in your chair.
Feel the areas of your body that are making contact with the surface.
Pay attention to your shoulders,
The back of your head,
The back of your arms,
Buttocks,
Upper and lower legs,
The heels of your feet,
The soles of your feet.
Where can you feel sensations now?
Just bring your awareness to your breathing.
You're now going to imagine yourself breathing in and out of various parts of the body.
Just one in breath and one out breath,
Pair body part,
Moving steadily through the whole body.
Let's begin.
In and out through the thumb of the right hand.
Forefinger.
Middle finger.
Ring finger.
Middle finger.
Right hand.
Right forearm.
Right elbow.
Right upper arm.
Right shoulder.
Right side of the chest.
Right side of the abdomen.
Right side of the hips.
Right upper leg.
Right knee.
Right lower leg.
Right big toe.
Right second toe.
Right third toe.
Fourth toe.
Fifth toe.
Right foot.
Thumb of the left hand.
Left forefinger.
Left middle finger.
Ring finger.
Little finger.
Left hand.
Left forearm.
Left elbow.
Left upper arm.
Left shoulder.
Left side of the chest.
Left side of the abdomen.
Left side of the hips.
Left upper leg.
Left knee.
Left lower leg.
Left big toe.
Left second toe.
Third toe.
Fourth toe.
Fifth toe.
Left foot.
Your lower spine.
Mid spine.
Upper spine.
Right nostril.
Left nostril.
Right ear.
Left ear.
Right eye.
Left eye.
Crown of the head.
Right hand.
I am doing yoga nidra.
I am fully awake.
I am doing yoga nidra.
I am fully awake.
I am doing yoga nidra.
I am fully awake.
Experience a feeling of heaviness in the body.
Experience a feeling of lightness in the body.
Experience a feeling of heat in the body.
Experience a feeling of cold in the body.
Experience a feeling of pain in the body.
Experience a feeling of pleasure in the body.
To finish this yoga nidra practice,
Bring your right leg up towards your chest and back down.
Bring your left leg up towards your chest and back down.
Bring your right arm towards your left shoulder and back down.
Bring your left arm towards your right shoulder and down.
Turn the whole body towards the right and then back to flat.
Turn your whole body towards the left and back to flat.
Turn the whole body to the right side.
And if you are laying down,
Come to a sitting position now.
