Welcome to this short yoga nidra practice,
Ideal for calming down your nervous system during the day or right before bed.
Lay on your back with a thin pillow under your head and bolster under your knees.
Get as comfortable as you can.
Close your eyes.
Soften that space between your eyebrows.
Unclench your jaw.
Relax your shoulders.
Relax your back.
Relax your hands.
Relax your feet.
Feel yourself softening into the surface beneath you.
Feel your skin soften from your muscles.
Feel your muscles soften from your bones.
Feel your bones soften.
Feel all your organs relaxing and softening.
As you soften your entire body,
Begin to feel the strength and support that is emanating from Mother Earth.
Receive the strength and support into your entire body.
Begin to hear any sounds around you.
What is the furthest away sound you can hear?
What is the closest sound you can hear?
Let your ears move from sound to sound without staying too long on any one sound and without any judgment or attachment to what you're hearing.
Let the sounds be there and bring your awareness to your breath.
Begin to notice your inhales.
Begin to notice your exhales.
Feel the temperature of the air as it enters your nostrils.
Feel the temperature of the air in your nostrils as you exhale.
Become aware of your belly rising and falling.
.
.
Rising and falling.
Start to notice your heartbeat.
How does it feel in your body?
How wondrous is your heartbeat pumping blood through your body?
Can you hear your heartbeat?
Can you feel the strength of your heartbeat?
Can you hear the blood as it flows through your body?
Listen.
Move back to your breath.
As you breathe,
Begin to visualize a warm light,
Any color,
Flowing in and out of your body.
This light is healing,
Nurturing,
Calming,
And loving.
Feel this light flow into you as you inhale and flow out into the world as you exhale.
Inhale the light.
Exhale the light.
Inhale the light.
Exhale the light.
Allow the light to land in the palm of your right hand.
Visualize it flowing to your right hand thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right pinky finger.
Let the light travel from your hand to your wrist,
Your forearm,
Your elbow,
Upper arm,
Armpit,
Shoulder.
Allow it to land on your right rib cage,
The right side of your waist,
Hip,
Your right thigh,
Knee,
Shin,
Your right ankle.
Visualize the light landing on the top of your right foot,
Traveling to the sole of your foot,
To your right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel the light warm up your entire right foot.
Feel the light warm up your entire right leg,
Your entire right arm,
The entire right side of your body.
Allow the light to now travel to the palm of your left hand.
Visualize it flowing to your left hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger.
The light moves to your left wrist,
Forearm,
Elbow,
Upper arm,
Armpit,
Shoulder,
Your left rib cage,
The left side of your waist,
Hip,
Thigh,
Knee,
Shin,
Ankle.
Visualize the light landing on the top of your left foot,
Traveling to the sole of your foot,
To your left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel the light warm up your entire left foot,
Your entire left leg,
Your entire left arm,
The entire left side of your body.
Now feel the light enveloping the entire front side of your body.
Let it land on your abdomen,
Your chest,
Neck,
Left cheek,
Right cheek,
Your nose,
Left eyeball,
Right eyeball.
The space between your eyebrows.
Feel the light on the top of your head,
Your forehead,
The left side of your head,
The right side of your head.
Feel the light envelop your entire head.
Now feel the light warm up the entire back side of your body.
Let it land on the back of your heels,
Your calves,
The backs of your knees,
Hamstrings,
Left buttock,
Right buttock.
Feel the light flow through your whole spine.
Feel the light flow through your whole spine.
Let the warmth spread through your entire whole body.
Your whole body.
Your whole body.
Release the light back into the universe,
But keep the warm,
Relaxed feeling in your body.
Bring your awareness back to your breath.
Feel the air in your nostrils as you inhale.
Feel the air in your nostrils as you exhale.
Feel your belly rising and falling.
Feel your heart beating in your chest.
Feel the healing,
Nurturing,
Calming,
And loving warmth.
Keep this feeling with you as you slowly bring yourself back to your day.
Take your time to bring gentle movement to your fingers and toes,
Your wrists and your ankles.
And when you're ready,
Roll over gently to your side body and bring yourself to a seated position and slowly blink your eyes open.
