Hello,
I am Marine Baclini and welcome to this short seated yoga nidra practice.
For this practice,
I invite you first to find a comfortable position on your chair,
On a sofa,
Or maybe on your bed.
Take the time you need to feel grounded with the soles of your feet on the floor,
Your back supported against the chair,
A pillow or the wall maybe,
And do anything you need to get as comfortable as possible.
Maybe tuck a blanket or a pillow behind your back if needed.
Now check any lumps or bumps of clothing,
Jewelry,
Or anything else that might distract you.
And if you find any,
Adjust them now.
Now find this comfortable position,
Sitting,
And place your hands on your laps,
Palms facing down.
Now I invite you to take a long inhale through the nose,
A long exhale through your open mouth,
And close your eyes.
During the practice of yoga nidra,
Your eyes will remain closed.
As we begin this journey,
Inwards,
Scan your whole body from your feet to your head,
And make sure you are as comfortable as can be.
Feet relaxed,
Legs,
Hips,
Back,
Arms relaxed,
Shoulders,
Jaw,
Forehead relaxed.
Make any further adjustments if it helps.
And now you will remain still,
As still as possible during the entire practice.
And I invite you now to pay attention to the soles of your feet on the floor.
Pay attention to the parts of your body in contact with the chair,
The back of your legs,
Your back.
Feel all the parts touching the chair,
Using only your sense of touch.
Now I invite you to pay attention to your breath.
Pay attention to the air coming in and out of your nostrils.
At the base of your nostrils.
Inhale,
The air comes in.
Exhale,
The air comes out.
The air is cooler on the inhale,
And it's warmer on the exhales.
Breathe in and out,
And feel the air,
Using your sense of touch.
And now leave your breath,
And I invite you to visualize yourself sitting,
Keeping your eyes closed,
As if you were witnessing yourself,
As if you were the witness of this situation.
Watch yourself,
Visualize yourself in details,
Seated,
Practicing yoga nidra.
Visualize the position of your arms,
Of your legs,
Of your hands.
Visualize the clothes that you're wearing.
Try to visualize yourself with as many details as you can.
And now leave this visualization and pay attention to the sounds around you,
As if your sense of hearing was a radar.
Scan the noises and the sounds around you,
In the room you are in.
Notice their presence,
And let them go.
Just notice that they are here,
And move slowly from one sound to another.
No need to identify them,
Just acknowledge their presence.
And leave the sounds around you.
Now I invite you to repeat in your head,
In silence,
The following words.
I am deeply relaxed.
Repeat them three times in your head.
I am deeply relaxed.
Now we will do a rotation of consciousness.
I will name parts of your body,
And you will feel,
You will visualize the part which will be named.
Be conscious of the part which is named.
If you miss one part at some point,
It is just fine.
You just go along and continue moving from one limb to another,
Listening to my voice.
We will begin with the right side of the body,
With the right hand,
Right hand thumb.
Feel,
Visualize your right hand thumb,
Second finger,
Third finger,
Fourth,
Fifth,
Palm of the hand,
Elbow,
Shoulder,
Armpit,
Waist,
Hip,
Right knee,
Right ankle,
Sole of the right foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth toe.
Moving to the left side of the body,
Left hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of the hand,
Elbow,
Left shoulder,
Left armpit,
Waist,
Left hip,
Knee,
Ankle,
Sole of the left foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth toe.
Right heel,
Left heel,
Both heels together,
Back of the right leg,
Back of the left leg,
Both legs together,
Lower back,
Middle back,
Upper back,
The spine,
Back of the head,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The point between the eyebrows,
Right eye,
Left eye,
Both eyes together,
The nose,
Upper lip,
Lower lip,
Both lips together,
The chin,
The throat,
The point in the middle of the chest,
Upper belly,
Navel,
Lower belly,
Pelvic floor,
Both legs together,
The chest,
Both arms together,
Neck,
Throat,
Face,
The head,
The front of the body,
Back of the body,
The whole body,
The whole body,
The whole body.
I invite you now to repeat another time.
I am deeply relaxed.
You can repeat this sentence three times in your head,
Silently.
I am deeply relaxed.
And slowly become aware of the back of your legs,
On the chair,
Of the soles of your feet,
On the ground,
The palms of your hands,
On your laps.
Be aware of the sounds around you.
Be aware of your entire body,
Sitting,
And start to wiggle your fingers,
Start to wiggle your toes,
Turn your head from left to right,
And from right to left.
Feel your body,
Be conscious of your entire body,
Of your entire self,
And when you're ready,
Open your eyes.
The practice of yoga nidra is over.
Hari Om Tat Sat.
