Hi,
Thanks for meditating with me today.
Take a comfortable seat or lie down on your yoga mat,
Or perhaps today you wanna lie on your bed or any other place where you can relax undisturbed for the next 20 minutes.
Maybe a light blanket can lay on your body to keep you warm.
Be as comfortable as possible,
Lengthen your spine,
Tuck your chin in slightly and just relax.
During yoga nidra you will relax completely,
But it's important to get all the benefits that you stay awake.
Your body will sleep,
But your mind will be as present as possible.
Of course,
If you fall asleep,
That's okay too.
Let's begin by taking three deep inhales and exhales.
Inhale through your nose and exhale through your mouth.
Inhale and exhale.
One more time,
Inhale.
With each exhale,
Release any tension.
Be mindful of your breath and slowly begin to become aware of your surroundings.
Feel the space around you.
Listen to the sounds outside the room and listen to the sounds inside the room.
Allow yourself to recognize every sensation around you.
Be aware of the temperature of your room.
Visualize your body resting on the surface that supports you.
Become aware of your own physical presence in the space.
Now,
I invite you to define your sankalpa,
Your intention for this practice.
This intention must be very simple.
Try to discover it naturally.
It should be short and in a simple language.
Take your time to find it and when you've found it,
Repeat it three times with awareness,
With the associated feelings and with presence.
Now,
Bring your attention back to your body.
You are lying down.
Stay as still as possible.
Do not accumulate any tension in your body and start noticing each part of your body as it is mentioned.
We will now begin the rotation of consciousness.
As quickly as possible,
Your attention will wander through your body.
Mentally,
I want you to picture that part of your body that I am going to name and at the same time become aware of this part.
Be awake but without being too much concentrated.
Become aware of your right hand,
Right wrist,
Right upper arm,
Right shoulder,
The sole of the foot,
Your toes,
And the top of the right foot.
Let your presence now travel to your left hand,
Left wrist,
Forearm,
Left upper arm,
Left shoulder,
Left hip,
Left knee,
Your calf,
Left ankle,
Your heel,
The sole of the foot,
And the top of the foot.
Now become aware of your back,
The right shoulder blade,
The left shoulder blade,
The length of the spine,
Your lower back,
The left buttock.
Bring your attention to the top of your head,
Your forehead,
The right side of your head,
The left side,
The eyebrows,
The eyes,
Your nose,
Your lips,
Your tongue,
The jaws,
The right chest,
The left chest,
The center of the chest,
The navel.
Now let your attention travel into the tip of your feet.
Become aware of your two feet,
Your two legs,
Your entire back,
Your both arms,
Your hands,
Your belly,
Your chest,
Your face,
And your head.
Become aware of the whole back of the body.
Become aware of the entire front of the body.
Become aware of your whole body,
Completely relaxed here and now.
Right now you are in a deep relaxation,
In a calm,
Quiet and pleasant state.
I'm going to count down from 10 to 1.
And with each count,
You'll let the relaxation sink deeper and deeper.
With each count,
You dive deeper into that state of total peace.
Release even more.
7 Let this relaxation anchor itself perfectly in you.
Let your consciousness slowly dive into a deep restorative sleep.
I will let the music play for a few more moments before it fades away.
Thank you for meditating with me today.
I wish you a lovely night.
