Hello and welcome to this short yoga ninja practice.
My name is Lauren and I will be guiding you through this practice today that you can use any time of the day to help you with a quick reset.
Begin to find yourself laying on your back in savasana,
Getting completely comfortable.
Ensure that your body is completely supported so that you can let go and relax all the way.
Make any final adjustments for your head and neck,
Shoulders,
Pelvis,
Hips,
Low back.
And take a moment to see what might make you just a little bit more comfortable and make those adjustments now.
And when you're ready,
You can close your eyes and begin to just settle into this moment.
Noticing your body on the earth below you.
Noticing where you feel your body touching the ground.
And then noticing where your body is not touching the ground.
Maybe it's a part of your neck,
The arch of the low back.
Begin to tune into the sounds that you hear,
The sounds in your room,
The sounds of this meditation.
And then begin to extend what you hear outside of the room.
Being very still and completely comfortable,
Let's take a few deep breaths in and out the nose,
Making your exhale longer than your inhale.
So maybe you inhale for four and you exhale for eight.
Beginning now,
Inhale through the nose.
Exhale slowly out the nose.
Two more times.
Let your attention now to follow my guidance as we do a gentle body scan,
Allowing your attention to flow easily and fluidly from one body part to the next.
The body remains still,
Completely quiet,
And your eyes will remain relaxed.
The mouth,
Relaxing the jaw,
The tongue,
Tip of your nose,
Inside the right nostril,
Inside the left nostril,
The flow of air inside your nose,
Middle of the brows,
The ears listening,
Heart center,
Right shoulder,
Elbow,
Wrist,
Palm,
Back of the hand,
All the fingers on the right hand,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Waist,
Right hip,
Knee,
Ankle,
Feel your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Center of the heart,
Left shoulder,
Elbow,
Wrist,
Palm,
Back of the hand,
All five fingers on the left hand,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Waist,
Left hip,
Knee,
Ankle,
Feel your left foot,
All the toes of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole body,
The whole body front and back,
The whole left and right side of the body,
All of the surface of your body and deep inside,
Sensing the breath now deep inside the body,
Beginning to observe the natural breath in and out without forcing or changing the breath,
Just sensing and observing and feeling each inhale and each exhale.
All right.
Seeing the ebb and flow of each inhale and each exhale like the rise and fall of a wave,
Noticing the subtle pause at the top of each in-breath and that subtle pause at the bottom of each out-breath.
This easy breath that's natural,
Watching the inhale and exhale,
The natural breath in the body and as you inhale and exhale,
Begin to count from one up to five,
Inhaling one,
Exhaling one at your own pace now.
Slowly waking the body now,
Beginning to feel the earth beneath you,
Sensing the room around you,
Take a deep breath in through the nose,
Exhale out the mouth and when you're ready,
Start to move your fingers,
Move your toes,
Maybe moving the head from side to side.
When you're ready,
You can open the eyes,
Taking a really big stretch just like you do in the morning when you wake up from head to toe,
Stretching the arms overhead,
Reaching the and just notice how you feel after this short yoga nidra experience of the breath.
Thank you for joining me.
I hope to see you back next week.
Have a wonderful day.
