Prepare for this yoga nidra practice that will help relax the body and give inner peace.
So go ahead and lie down,
Unless you'd like to be seated.
Get yourself comfortable for lying down.
Feel free to cover yourself with a blanket or a towel.
You could be lying on a blanket or mat and extend your legs and your arms.
Let the arms fall by your hips.
Your palms are up.
Let your chin dip to your chest.
And then as we begin to take a nice deep breath in and exhale away,
Draw your shoulders down your back.
Release any tension.
And in the lower back.
Your arms and legs are heavy.
Slow your breath in this moment.
Take another deep breath in and exhale.
Let it out.
Feel your body in space.
Place yourself here mindfully.
Picture yourself in that space.
Notice the details of the environment,
The room you put yourself in,
Anything that stands out to you.
And now imagine yourself as if you're standing in front of yourself like a mirror image.
Noticing your shape or form and softening.
Take this focus even deeper.
Bring all your awareness to your chest or your upper body.
This is the place of love and compassion and a place of kindness.
And release any tension or stress that you may be carrying in this area as you drop your shoulders.
Begin to notice your breath.
Invite the breath in and welcoming the breath out.
Notice your belly expands with the breath from the inhale.
The belly gets large and expands like a balloon.
When you exhale,
The belly deflates and draws in.
Now bring your attention to your sankopa,
Something that is very important to you.
Perhaps your dream or your vision,
Something that you would like to manifest in your life.
Create a short and simple sentence to reflect your sankopa.
Memorize your sankopa,
Then repeat it to yourself three times.
Now,
As I move through certain parts of the body,
You can repeat the body parts to yourself.
Staying alert,
But relaxed.
And as we begin,
Bring all your awareness to the top of your head.
Your hair,
Your crown,
Relax the top of your head,
Softening the skin across the crown.
Relax and soften your eyebrows.
Relax your temples,
The sides of your head.
The entire face relaxes.
The muscles are relaxed and smooth.
As you bring awareness to your eyes,
Allow your eyes to be heavy.
Sink down and back.
Relax and getting deeper into the skin on your face.
Relax your ears.
As you relax the nostrils,
Notice on the breath in,
The breath is cool.
Notice as you exhale,
The breath out is warm.
Notice how the breath is full.
Relax the upper lip and the lower lip.
Allow your tongue to rest to the bottom of the mouth.
Without pressing the tongue to the roof of the mouth,
Relax the jaw.
Maybe open and close your mouth if you have any tension in the jaw.
Sometimes we're not aware that we carry tension in the jaw and the neck.
Smoothing out the muscles in the back of the head.
Now observe your shoulders.
Notice your right shoulder and your left shoulder let go of any tension.
Notice your arms and your elbows.
The right hand,
The back of the hand.
Right thumb,
Index finger,
Third finger,
Fourth finger,
Fifth finger.
The entire arm,
Elbow,
Lower arm,
Shoulder,
Wrist.
Relax.
Bring awareness to the left shoulder.
Relax the shoulder,
Lower arm and wrist.
Bring awareness to the left shoulder.
Relaxing the left shoulder to the arm,
The left forearm to the wrist.
Relax the thumb,
Index finger,
Third finger,
Fourth finger,
Fifth finger.
The entire shoulder,
Arm and elbow,
Forearm,
Wrist and hand.
Notice the belly rise with each deep inhalation.
And feel the belly lower with each deep exhalation.
Relax your rib cage,
Soften your belly.
Allow these muscles to soften and relax.
Not trying to tone or tighten anything.
Just relax in the belly.
Come back to the breath.
Notice as you inhale the chest rises and expands.
Relax your hips as you bring your attention to your right hip,
Left hip.
Allow it to relax.
Bring your attention to your foot,
The right heel,
The top of the foot,
Bottom of the foot,
Toes,
Fifth toe,
Fourth toe,
Third toe,
Second toe,
Big toe.
Relax the hip,
Ankle,
Thigh and shin.
And bring your awareness to your left side of your body.
Bring your attention to your foot,
The left heel,
The top of the foot,
Bottom of the foot,
Toes,
Fifth toe,
Fourth toe,
Third toe,
Second toe,
Big toe.
Relax the hip,
Ankle,
Thigh,
Shin.
Feeling your entire body cavity and relax.
And bringing to mind the feeling of heaviness as if you have a weighted blanket on your body.
This feeling of heaviness your body is filled with.
Feel the sensation of lightness.
Embody this feeling of lightness throughout the entire body.
Bring your attention to the center of your heart.
Imagine a small light.
Think of a color.
Imagine that light growing larger along with the color and expanding in your chest.
And as this light grows larger past your throat,
Into your head and throughout your arms and your being,
And it expands everywhere.
Feel your essence shining everywhere,
Sharing the light,
Not only outwards,
But to all beings and sharing that light.
Your energy of light follows that intention.
Let's end with a blessing.
Calling for peace and healing for ourselves and others.
Take this feeling with you into the rest of your night,
Releasing and letting go of any stress and tension.
Hope you have a restful evening.
