Yoga Nidra - A Ten-Minute Practice

Feeling tired and unable to focus? The quick ten-minute Yoga Nidra, drops us straight back into our bodies, grounding us in the present moment. Use it as a way to centre yourself through the day or in the evening for relaxation

Transcript

Hi my loves I hope you're doing really well today. In this real short recording we're going to be doing another yoga nidra. I want this to be a recording that you can come back to whenever you need whenever you feel so tired that you need to nap for hours. Press play on this recording first of all and see where it might help you gather that inner energy and focus. So as much as we can today I invite you to really hone into the to what the body is telling you. To the sensations and the feedback that the physical body gives. Know that there is no right or wrong way to feel the body either my loves. This is something completely personal and unique to you so I won't suggest you feel a certain way but rather I will invite you to explore what you feel. To spend time and to sit with what arrives for you. That's the beauty of this practice. Now if you feel that lying down might mean you'll go straight to sleep it's totally fine to do this practice seated up and maybe even using a wall for support but where you can I encourage you to lie on the back. Maybe bring a blanket for comfort or warmth should you need and perhaps dim those lights down so that we don't have too much distraction through our external gaze. As the eyes begin to close down settle into stillness. Give yourself a few moments just to arrive into stillness. To breathe, To find comfort in the breath just your natural rhythm nothing manipulated. Again choosing instead just to have a watchful eye over our rhythms our patterns. Where it feels good let out a sighing breath. See how the body already might begin to shift to change to trust. Say these words to yourself internally. I am here to practice yoga nidra. I am here to practice yoga nidra. I am not sleeping. I am not sleeping. All our attention flows to the crown of the head. We begin to move down through the skull pass from the forehead the middle of the brow the eyes the temples the ears scanning past the cheeks the nose the mouth the chin the jaw our awareness moves down through the throat. As we arrived the clavicles feeling that graceful line across the front of the chest. Parting ways to both shoulders as we feel the shoulders the upper arm the elbow joint scanning down past the forearms the radius the ulna bones making way down to the wrist the front the back of the palm we feel all ten fingers the thumbs the index finger the middle finger fourth finger pinky finger without physical movement what and how do you feel the physical body? Scan up the length of the arms from the fingers the palms the wrists forearms elbows upper arm shoulders. In unison notice the front and the back of the heart. Scan down past the cage of the ribs the spinal column keeping us long keeping us tall lengthened and as the ribs part ways we notice the feeling of breath in the belly scan down past the belly through and past the belly button a place of deep connection past the lower abdomen what do you feel through the front of the pelvis that creative space that place of rebirth renewal of growth of creation scan through the back what do you feel in the lower spine the buttocks the left cheek the right cheek the genitals the lower extremities of the pelvis the pelvic floor keeping us engaged keeping us rooted feel past the hips the hip sockets the top of the thighs the knees the calfs the shins the ankles the feet sole of the feet the heels the toes the big toe second third fourth and fifth toe the ball of the foot spend a little time here at the feet anchoring yourself into this present moment this present space you are here traveling back up the length of the body from the soles of the feet the toes the heels the ankles the shins the calfs the knees the thighs the pelvic bowl the front of the pelvis the back of the pelvis the spine the belly the ribs the shoulders the front the back of the heart the chest as it rises up and down notice what you feel spend time at the heart the place the center of gratitude of abundance of all that's being all that's living move down past the shoulders feel scan be with the upper arms the elbows the forearms the wrists the fingers past the palms the front and the back and all the way up the length of the arms settle at the front of the throat what sensation arrives here the place of communication voicing expression be with any vibration any sensation at this place beyond the sensation of sound what vibration do you feel passing the jaw the chin the mouth the nose the cheeks the eyes the eyebrows the third eye you settle take time stay with this powerful place see what color has been with you through your journey you scan to the crown of the head where we've come from where we began spend time at the special place see the body as a whole encompass the body as a whole the vibrations the sensations the acute awareness that comes with this body scan you are here you are present prana filled breath comes back into the body breathe deeply breathe mindfully big inhale together lovely loud exhale sees us begin to awaken into the rest of our day my loves if you need a little longer to stay at lying down or seated with the eyes closed it's there for you to take otherwise as you awaken from your yogic slumber take a little moment to to drink in the world around you before you settle into the rest of your day ahead I will see you soon for another yogic sleep die

Reviews

Just right

Thank you, loved it 🤍

Lovely meditation! Thank you!