Namaste.
My name is Liana and welcome to your Yoga Nidra.
Yoga Nidra is a practice in the yoga tradition,
Can be translated into English as the yogic sleep.
For this practice the best position is lying down and the best time to practice is when it's time to go to bed.
Find yourself a comfortable lying position.
Take your feet wider than your hips.
Turn your feet out to the sides.
If you can,
Relax your arms alongside your body with the palms facing up.
Make sure you have a support for your head.
A low pillow or a folded blanket under your head will support your neck.
When you're ready,
Close your eyes.
As you close your eyes,
Take a moment to take three deep breaths.
Breathing in through your nose,
Filling up the whole lungs,
Belly,
Chest.
As you exhale,
Open gently your mouth and allow the exhalation to produce a small sound.
Do that two more times,
Inhaling through your nose and letting out through your mouth.
And one more time,
Inhaling through your nose and exhaling through your mouth.
So now you are here at this moment.
So stay present with your body,
With your breathing.
And surrender,
Let go of anything that is not here,
It's not happening in the moment.
So allow your breathing to become slow and deep into the belly.
Allow the exhalation to get a little longer than your inhalation.
So this way you are preparing your body and your mind to this deep relaxation.
Now bring your attention to your feet and toes.
And intentionally relax completely the soles of the feet,
The top of the feet and all the ten toes.
Allow your awareness to move to your ankles and relax,
Soften,
Surrender.
Move your attention to your lower legs and relax the shin bones,
Calf muscles.
Relax your knees,
The kneecap,
The whole knee joint.
Now bring your attention to your thighs and relax the big muscles,
The hamstrings and the front of the thighs.
Relax your inner thighs,
The groin,
The hips.
Relax the muscles around the pelvis,
The pelvic floor.
And relax the sexual organs,
Relax your internal organs,
Relax the belly.
Allow the breath to expand and to relax with each inhalation and exhalation.
Allow your awareness to move to your spine,
From the base of the spine relaxing the vertebrae and the muscles that sustain your spine.
Your lower back,
Your middle back,
Your upper back.
Feel the whole back supported.
Relax the shoulder blades,
Soften your shoulders.
Relax your chest,
Soften your heart.
Relax the lungs and take your attention to your arms.
And relax deeply your upper arms,
Your elbows,
Your forearms,
Your wrists,
Your hands,
And your ten fingers.
Take a deep breath in.
And as you breathe out,
Relax completely the whole arms,
Shoulders.
Relax your neck,
Your throat.
Soften the jaw,
Relax the lips,
Relax the tongue.
Soften the cheekbones,
The muscles in your face.
Relax the eyelids,
Eyeballs.
Relax your eyebrows.
Relax your forehead.
Relax your head.
Relax the ears.
Take another deep breath in.
And as you breathe out,
Relax the entire body.
Allow yourself to surrender.
Allow yourself to rest.
There is nothing you need to do right now.
There is no one wanting or needing anything from you.
So just enjoy this moment and relax,
Surrender completely.
If you wish,
You can drift into your sleep.
Or you can finish this practice.
Taking a deep breath,
Bringing the hands together,
And acknowledging your time.
Good night.
Namaste.
