Welcome to this short yoga nidra practice.
You can choose to lie down on your back or sit comfortably with your back supported and your feet grounded.
Find a position where your body feels stable and relaxed.
Close your eyes and gently bring your attention inward.
Take a moment to arrive here,
Letting go of anything you don't need right now.
We'll begin with a simple breathing exercise.
Take a short inhale through the nose,
Hold the breath,
Inhale again and exhale fully through your open mouth.
Again,
Inhale through the nose,
Hold the breath,
Inhale again,
Add some air into the lungs,
Exhale through your open mouth.
Third one,
Inhale,
Hold,
Inhale again,
Exhale through the mouth.
Now let's guide awareness through the body,
Bringing relaxation to each part of the body.
Simply follow my words and allow each area to soften.
Bring your attention to your feet,
Feel the soles of your feet,
Your toes,
Your heels,
Let them relax completely.
Move your awareness to your legs,
Your calves,
Knees,
Thighs.
Release any tension here.
Notice your hips,
Allow this area to soften and feel heavy.
Bring awareness to your abdomen,
Feel the gentle rise and fall with each breath.
Let it be soft and relaxed.
Shift your attention to your chest and heart.
Imagine this area expanding gently as you breathe.
Now your shoulders,
Let them melt away from your ears.
Feel the weight in your arms,
Elbows,
Hands,
Fingers.
Let them sink into the surface beneath you.
Bring awareness to your neck and throat,
Allow relaxation to flow here.
Feel your jaw unclench,
Your cheeks soften and your eyes rest in their sockets.
Finally,
Bring your attention to the top of your head.
Imagine a wave of relaxation flowing from the crown of your head down to your entire body.
Now let's go back to our breath and again take a long inhale through the nose,
Inhale again,
Exhale through your open mouth.
Again,
Inhale,
Hold the breath,
Inhale again,
Exhale through your mouth.
Third and last one,
Inhale,
Hold the breath,
Inhale again,
Exhale through your open mouth and feel your body grounded,
Your mind is calm and your breath is steady.
Now gently bring your awareness back to your surroundings,
Keeping your eyes closed.
Wiggle your fingers and toes.
If you're lying down,
You can roll to one side.
If you're seated,
Bring your hands together at your heart and when you feel ready,
Slowly open your eyes.
Thank you for taking this time for yourself today.
Ariyam Tatsat.
