Prepare your mat and supports for yoga nidra practice.
Lay down on the floor in shavasana with your body long,
Back lying on the floor,
Feet slightly apart.
Use a support under your knees so they can be slightly bent.
The arms are long along the body,
The palms are facing up and you can use a blanket to cover your body without restraining any part of the body.
Keep in mind to leave your hands loose and your feet free.
You will now slightly rise the pelvis and pull the skin of your buttocks towards the feet.
Then gently place the pelvis back down.
Now bring your chin towards your chest,
Slightly lifting your head and carefully placing the back of your neck on the floor again,
Stretching your cervical spine and allowing greater contact between the back of your body and the floor.
Take a deep breath in and out and close your eyelids.
Relax your jaw and face,
Accommodate your clothes and make any final adjustments so that you can remain comfortably and stillness throughout your yoga nidra practice.
Notice your body on the floor,
Without fighting the feeling of letting your body go towards the mats but allowing yourself as much time as necessary so that your body becomes completely relaxed.
The body knows when it's ready for the asana or practice to take place.
The body knows when the breath flows freely it is safe to relax,
Just surrender.
At this moment you don't need to be in fight or flight mode,
There's nothing you need or should do at this moment other than listen to my voice.
And remember that you are free to adapt the instructions,
Keeping only what makes sense to you,
Free to release what doesn't serve you or make sense to you.
And also release expectations of what this practice is supposed to be or what is supposed to feel and simply stay with what it is.
Notice your body lying on the floor,
Feel your body lying on the floor,
Become aware of all the parts of your body that are touching the mats or supports,
Observe all these points of contact and the sensation that this contact,
This support brings you.
Feeling and observing your heels resting on the mat and the sensation along your feet.
Feeling and observing the back of your knees gently resting on your support and the sensation along your legs.
Feeling and observing the base of your body,
Your pelvis,
The entire sacrum resting on the mat and the sensation of the pelvic space,
The space of your womb.
Feeling and observing the entire area of your back touching the floor,
The vertebrae resting,
The subtle wave motion of your breath that you can feel against the mat,
The line of contact between your back and the mat.
Feeling and observing your shoulder blades,
Shoulders and arms in contact with the floor,
Feeling that with each new breathing cycle as you allow relaxation to set in,
Your shoulders and arms melt more and more towards the mat,
Expanding the space in the upper chest.
Feeling and observing the back of your neck resting on the floor without any tension,
Completely relaxed,
Expanding this feeling of relaxation to the entire face,
Softening the jaw,
Softening the skin and eyelids touching effortlessly.
Bring your attention back to the base of your spine,
The coccyx and sacrum area.
Inhale from this point,
Expanding the entire pelvic area and on the exhale,
Release,
Let go of all the tension that may still exist in your pelvis,
Hips,
Glutes.
Now,
Inhale from the base of the spine,
Expanding the belly and when you breathe out,
Release all the tension in the belly,
Lumbar area and around the navel.
Inhale once again from the base of the spine,
Up to your chest and on the exhale,
Release all the tension around your chest,
Shoulders and upper back.
Inhale from the base of the spine to your throat and exhale,
Releasing and softening your neck and your jaw.
Inhale from the base to the space between the eyebrows and use the exhale to soften the skin on the forehead,
Scalp and back of the neck.
Inhale from the base of your body to the top of your head and beyond,
Imagining an extension of yourself.
On your exhale,
Go all the way in reverse until you reach the base of your spine again.
And stay here for a little in this space,
The base,
Your pelvis,
Your lower belly,
The womb,
Sowing and creative space.
What do you notice here?
Inhale and exhale deeply,
Bringing awareness to your lower belly,
Allow yourself as much time as you need to feel calm,
To feel safe in this space.
Respect your time,
Honoring and thanking your creativity and expression,
Caring for and nourishing this space with each new inhalation and exhalation.
Stay here until you hear my voice again.
Slowly and gently,
Respecting your time and your rhythm,
Prepare yourself to gradually return from your yoga nidra practice.
Become aware of the space where you are and what is around you,
The support of your mat,
Feeling your entire body lying here on the mat,
The physical sensation of the body lying on the floor.
And gently bring awareness to the senses,
Become aware of external sounds,
Starting by observing the most distant sounds from the outside.
And now,
Little by little,
Bring your sound-focus closure to the sounds closest to you,
Until you reach the sounds that exist in the physical space in which you are,
Noticing your internal sounds as well,
The sounds of your body,
Feeling the smells that reach you,
Without trying to identify the smells,
Detaching yourself from the origin of these smells,
Moving your tongue inside your mouth,
Feeling the flavor and texture of your own mouth.
Now connecting to the brightness that you can perceive through your eyelids,
But without opening your eyes yet,
You are gradually and gently transitioning out of yoga nidra practice.
Now move your fingers slowly,
Feeling the skin of your fingers and hands,
Pay attention to the space you are in and feel the weight of your body lying on the floor in this space.
Observe your breathing and become aware of your body.
Observe the arms and legs,
From the place where you feel they connect to the torso,
To the hands and feet,
And when you reach the edges,
Gently move your body,
Freely,
Reaching as if you were returning from the deepest and most restful sleep,
And yawn letting go.
Now turn to one side,
Bringing your knees closer to your forehead,
Placing an arm under your head,
Returning to the fetal position,
So that after this practice you can reborn,
Taking with you everything that made sense,
Everything that practice brought you,
That you have space to welcome,
And dropping here everything that you don't need or that didn't make sense to you,
Remembering that you can also take nothing and leave nothing,
It is okay,
It is your practice.
And when you feel ready,
Using your hands against the floor,
Sit down carefully again,
Bringing your hands together in front of your chest,
Noticing the sensation that remains,
And this is the end of our yoga nidra practice for today,
Thank you for being here.
