Hello and welcome to a short yoga nidra practice.
We will start in shavasana.
You can lie down on your back.
You can cover yourself with a blanket.
Feet are separated,
Dropping freely on the sides.
Arms are away from the body and put your lower back as close as you can to the floor.
Make yourself comfortable and try not to move during the yoga nidra practice.
Now start to be aware of your breathing.
Be aware of every inhale and every exhale.
With every inhale your whole body is expanding and with every exhale all the body is contracting.
Inhale peace and exhale all the tensions away from your body.
Inhale fresh energy.
Exhale all the stress through the floor.
Long energizing inhale and a long calming exhale.
Don't force your breath,
Just be aware of it.
Be aware of your body.
We set aside everything that happened before and what will happen after this practice.
Feel how your body is becoming still like a calm ocean.
With every inhale allow yourself to go into the stillness even more.
Allow yourself to feel the peace.
Don't force anything.
Don't concentrate too much.
Just follow the sound of my voice.
Slowly move your attention to the right side of the body.
Feel your right thumb,
Index finger,
Middle finger,
Ring finger and a little finger.
Feel your palm,
Your wrist,
Your forearm,
Your elbow,
Upper arm,
Shoulder,
Right side of the chest,
Thigh,
Knee,
Shin,
Ankle,
Heel and top of the foot.
First toe,
Second toe,
Third toe,
Fourth toe and a fifth toe.
Relax all the right side of the body.
Your whole right side of the body is now completely relaxed.
Now slowly move your attention to the left side of the body.
Feel your left thumb,
Index finger,
Middle finger,
Ring finger and a little finger.
Feel your palm,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side of the chest,
Thigh,
Knee,
Shin,
Ankle,
Heel,
Foot and top of the left foot.
First toe,
Second toe,
Third toe,
Fourth toe and a fifth toe.
Relax all the left side of your body.
Your whole left side of the body is now completely relaxed.
Feel your back side of the body,
Your right heel,
Calf,
Back side of the knee,
Back side of the thigh and your right buttock.
Now feel your left heel,
Calf,
Back side of the left knee,
Back side of the thigh and your left buttock.
Feel your lower back,
The whole spine,
Whole back side of the head,
The top of the head,
The forehead.
Feel the right eyebrow,
The left eyebrow and the center between the eyebrows.
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Tip of the nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
The tongue,
The jaws,
The throat,
Right side of the chest,
Left side of the chest.
Feel your whole chest,
Stomach,
Lower abdomen,
Right groin,
Left groin,
The whole right leg,
The whole left leg,
Whole right side of the body,
Whole left side of the body.
The whole body is now completely relaxed.
Your body is peacefully resting on the floor beneath you.
Slowly start to be aware of the room you are now.
Start to turn your attention to the sounds that you hear.
Gently and slowly start to move your fingers,
Your toes,
Your arms and legs.
Allow yourself to feel the lightness in your whole body.
Whenever you feel ready,
Slowly turn to the right side and then gently pull yourself up to the sitting position.
Stay here for a few long and calming breaths with your eyes closed.
When you feel ready,
Slowly open your eyes and bring the peace and calm into your day ahead.
Thank you very much for practicing with me today.
