Welcome.
This is a short Yoga Nidra 10 minute reset.
Get comfortable in the space that you're in,
Lying down,
Maybe something under your knees,
Something over your eyes.
Closing your eyes,
Take a deep inhale and exhale through your mouth with a sigh.
Inhale through your nose,
Exhale sigh.
Third and final time,
Inhale through your nose and exhale out through your mouth.
Bring your awareness to your chest now and notice how on your inhale your chest rises and on your exhale it falls.
On your inhale it rises and on your exhale can you let your shoulders sink deeper into the ground,
Just letting go.
Inhale notice your chest rise and exhale just relax your shoulders.
Now lower your attention down to your stomach.
On your inhale notice how your stomach rises and on your exhale it lowers.
Inhaling through your nose your stomach rises and on your exhale just completely relax your stomach and your back.
Just let it go.
Now it's time to cultivate your sankalpa,
Your intention,
A brief positive statement.
If you don't have one you're currently working with I will offer you one here.
To repeat in your mind three times.
My body is completely relaxed,
My mind is at peace.
My body is completely relaxed,
My mind is at peace.
We now begin the rotation of awareness,
Taking a trip through the different body parts.
Simply become aware of that part of your body and relax it.
Become aware of the top of your head,
The top of your head,
The sides of your head,
Your whole head.
Become aware of your chest,
The center of your chest,
Your stomach,
Your whole stomach,
Your hips,
Your whole pelvic bowl between your hips.
Become aware of your right hand,
Your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Lower arm,
Upper arm,
Shoulder,
Right side of your waist,
The right hip,
The right thigh,
The calf muscle,
The ankle,
The heel,
The sole of the right foot,
The top of the right foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Allow time for your awareness to move up to your left hand.
Become aware of the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The lower arm,
The upper arm,
The shoulder,
The left side of your waist,
The left hip,
The left thigh,
The calf muscle,
The ankle,
The heel,
The sole of the left foot,
The top of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Allow time for your awareness to move up to the centre of your chest,
The centre of your chest.
Visualise now a golden light like the sun in the centre of your chest.
Can you feel the warmth from this golden ball emanating from the centre of your chest?
And as you inhale you notice that this ball expands and gets bigger and you feel the gentle warmth spreading through your body and you know that this light represents all that your body needs to be healthy and relaxed.
And on your inhale you feel the golden warmth spread more through your body and it feels warm and beautiful.
Now it's time to repeat your sankalpa.
I know that it is certainly coming true.
My body is completely relaxed,
My mind is at peace.
When you're ready you can open your eyes.
Namaste.
