This Yoga Nidra practice is meant to reset your nervous system,
Bringing it to a more coherent state.
Lie down with your eyes closed,
Feet relaxed,
Palms facing up,
And feel free to make any little adjustment that will help you to feel at ease and nestle in.
During the practice,
The body releases all the tensions,
The mind is relaxed and follows my voice.
Become aware of the breath and follow the natural rhythm.
Notice the sounds in the space outside your room,
Then notice the sounds inside the room you are in,
And then the sounds around your face,
Until only the sound of your breath remains with its deep inhalation and exhalation.
During the practice of Yoga Nidra,
Welcome every experience as a messenger that is inviting you to explore particular sensations,
Emotions and thoughts,
Welcoming them with openness and curiosity.
Let's recall an intention for today's practice,
Perhaps just to remain aware and present,
Or to inquire into a particular sensation,
Emotion,
Memory or belief that you wish to work on with today.
This intention or resolve helps us cultivate our change,
An evolution of our personality,
And it is the heart of all the Yoga Nidra practice.
This is what it is,
An evolution of the personality,
And becomes like a seed for a change that can be born and grow.
So let's create a short,
Affirmative sentence,
Your intention,
Something that represents a quality,
Something that you would like to achieve in your life,
Something that you would like to improve in your life,
And it has to be a short,
Affirmative sentence that it is easily understood,
And feel the emotions connected,
As if it was already happening now.
Then repeat your affirmation at least three times,
Silently to yourself.
Then let go.
Now begin to turn your attention to your body,
As if you were travelling inside of it.
You will simply have to visualize the part of the body that I will mention you,
Without making any movements or action.
Start with the right hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The whole right hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side of the chest,
Right side of the waist,
Right thigh,
Knee,
Shin,
Ankle,
Foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The whole right side of the body,
The whole right side.
Now move to the left hand,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The whole left hand,
Wrist,
Forearm,
Elbow,
Upper arm,
The whole left hand,
Left side of the chest,
Left side of the waist,
Left thigh,
Knee,
Shin,
Ankle,
Foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The whole left side of the body,
The whole left side,
The back of the right leg,
Right heel,
Right calf,
Knee,
Back of the thigh,
Buttock,
The back of the left leg,
Left heel,
Left calf,
Knee,
Thigh,
Back of the thigh,
Buttock,
Lower back,
Middle back,
Upper back,
The right shoulder blade,
The left shoulder blade,
Back of the neck,
Back of the head,
Crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The point between the two eyebrows,
Right eye,
Left eye,
Bridge of the nose,
Tip of the nose,
Right cheek,
Left cheek,
Right ear,
Left ear,
Upper lip,
Lower lip,
The meeting point between the two lips,
The chin,
Throat,
Right side of the chest,
Left side of the chest,
Right side of the ribs,
Left side of the ribs,
Upper abdomen,
Navel,
Lower abdomen,
Complete attention to the whole right leg,
To the entire left leg,
Both legs together,
The whole trunk,
Right arm,
Left arm,
Both arms together,
The whole front part of the body,
The whole back part of the body,
The whole body together,
The whole body together.
Now move your attention back to the breath and in particular to the navel,
Observing the rise and fall of the navel without effort,
Simply the rise and fall for each breath,
Slowly,
Slowly,
Stay awake and aware.
Now let's move the awareness to the nostrils,
Observing the exact moment when the air inhaling touches the nostrils and when exhaling touches these parts again.
Breathe in,
The air gently enters the nostrils,
Breathe out,
The air gently leaves the nostrils.
And feel exactly the moment of this touch,
Stay awake and aware.
The attention is at the small area where the nostrils are,
At the exact moment when the fresh air touches the nostrils while inhaling,
And the exact moment when the air,
Warmer,
Retouches them while exhaling.
Observe the breath always at the level of the nostrils and while inhaling try to breathe from the right nostril,
Bringing the air inside from the right nostril and exhale let the air out from the left nostril.
The air enters gently as if you were smelling the scent of a delicate flower.
Inhale from the right nostril,
Exhale and let go from the left one.
Now let go and come back to a normal breath from both nostrils at the same time.
Notice any difference,
Any sensation.
And now let's do the opposite.
Inhale from the left nostril,
Exhale from the right one,
Gently,
Feeling the passage of air inside the nose.
The air slowly enters to the left and slowly comes out from the right.
Now come back again to a normal breath,
A calm and regular breath.
Feel the air coming in from the nose to the lungs and gently exhale.
And while you exhale imagine the air like a wave that washes away all the tensions.
When you breathe in,
The new air in the body provides a sense of peace and ease.
And when you breathe out,
Let go of all your fears,
Worries,
Pain.
Breathe in a sense of security and well-being and breathe out whatever is not serving you anymore.
The air is like a wave that washes away all the tensions.
A beautiful long wave.
Now bring back to your mind the intention you gave to your practice and repeat the sentence three times in the mind with awareness.
Feeling the emotions connected,
Feeling as if it was already happening now.
And then bring your awareness back to the whole body,
To the space the body occupies in the room.
Notice the temperature of the air,
The softness of your clothes or blanket,
The distance between your body and the ceiling,
And the distance between your body and the walls around you.
And notice sounds inside the room you are in and outside.
Slowly start moving your head sideways and those little movements in your hands and feet,
Moving fingers and toes as if to reawaken the body back again.
You can bend your knees,
Move side to side,
Stretch,
Then you can slowly move to the right side of the body.
And whenever you are ready you can start to sit,
Keeping your back erect.
And you can place your hands together on your heart,
Feeling a sense of gratitude,
A sense of peace,
Well-being and relief.
And when you are ready you can open your eyes.
