Welcome to this Yoga Nidra session.
Please lay down comfortably on your back finding the Shavasana,
Your most comfortable Shavasana of all.
Allow the legs to fall out naturally and your arms to rest down by your sides.
Palms facing up.
Close your eyes and take a few nice deep breaths.
Inhaling deeply through your nose and exhaling deeply through your mouth.
Feel the weight of your body sinking into the surface beneath you.
Make any final adjustments to ensure you're completely comfortable and ready to remain still for the duration of this practice.
Now bring the mind to an intention,
A resolve for this practice.
It can be a simple positive statement such as I am at peace or I am healthy and whole.
Repeat this intention silently to yourself three times with full awareness.
We'll now begin a journey through the body.
As I name each part of the body bring your attention to it and relax it completely.
Start by bringing your awareness to your right hand thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Feel each finger fully.
Begin to move your awareness to the palm of your right hand,
The back of your hand,
On up to the wrist,
The forearm,
Elbow,
Upper arm,
Shoulder.
Notice your armpit,
Right side of the chest,
Waist,
Hip,
Thigh,
On down to your knee,
Your calf,
Your ankle,
Heel,
Sole of the foot and top of your right foot.
Feel each of your toes one by one.
Now shifting your focus to your left hand thumb,
Your index finger,
Middle finger,
Ring finger and the little finger.
Continue to move your awareness your left hand,
Arm,
Shoulder,
Left side of the chest,
Your waist,
Hip,
Thigh,
On down to your knee,
Your calf,
Your ankle,
Heel,
Sole of the left foot,
Top of your left foot and each toe of your left foot.
Now bring your attention to the back side of your body.
Feel the back of your head,
Your neck and shoulders,
Spine,
Upper back,
Mid back,
Your lower back and buttocks.
Notice the back of your thighs,
The back of your knees,
Your calves and heels.
Begin to shift your focus to the front side of your body.
Feel your forehead,
Temples,
Eyes,
Ears,
Cheeks,
Nose,
Your mouth and chin.
Bring your awareness to your throat,
Chest,
Belly,
Pelvis and both legs together.
Feel the whole body lying on the floor.
Now bring your attention to your breath.
Notice the natural rhythm of your breathing without trying to change it.
Feel the cool air as you inhale and the warm air as you exhale.
Observe the rise and the fall of the belly with each breath.
Allow your breath to become steady and relaxed.
Now envision yourself in a peaceful garden with vibrant colors of flowers and lush green grass,
Tall majestic trees.
You hear the gentle rustling of the leaves and the breeze and the soft chirping of birds.
Feel the warmth of the sun on your skin and the coolness of the earth below you.
Take a moment to fully immerse yourself in the serene environment,
Feeling completely at peace and relaxed.
It's time to slowly return to full awareness.
Begin by deepening your breath.
Wiggle your fingers and toes.
Gently stretch your arms and legs out long.
When you're ready,
Slowly roll onto your side and pause here,
Taking a few moments in this pose of the sleeping child.
When you feel ready,
Use your hands to press yourself back up to a comfortable seated position,
Keeping the eyes closed or taking a nice soft gaze.
Take a moment to notice how you feel.
Remember your intention and carry it with you as you move throughout your day.
When you're ready,
You can just slowly flutter the eyes back open.
I hope you enjoyed this yoga nidra session.
May you be at peace.
Namaste.
