I am inviting you to a practice of yoga nidra.
Please lie down on your back,
On the floor,
Separating your feet,
Hands slightly away from the body,
With the palms facing up.
You can close your eyes or just gently shut them,
Allowing a bit of light to come through.
If this position is not available for you or you feel uncomfortable,
Any posture where you can relax will do.
Now I am inviting you to tense and release different parts of your body.
Bringing awareness to your right foot,
Point at the right foot,
Flex it,
Make a fist with your foot and release.
Tense all the muscles of the right leg,
Lifting your leg a few inches off the ground,
Hold and release.
Roll the leg from side to side and relax it.
Taking awareness to your left foot,
Pointing it and flexing,
Make a fist with your foot and release.
Tense all the muscles of the left leg,
Lift your leg a few inches off the ground,
Hold it and release.
Roll the leg from side to side and relax it.
Display your fingers,
Make a fist with your hands,
Feeling the tension in your hands,
Engage all the muscles of your arms,
Lift the arms a few inches off the floor,
Hold it for a moment and then relax.
Roll the arms side to side and then let go and relax.
Engaging the muscles of the buttocks and lift the hips slightly up,
Squeezing the buttocks,
Hold it for a moment and let go,
Release.
Take a nice deep breath through your nose all the way to the abdomen,
Feeling your abdomen,
Feel it,
Hold and exhaling through your mouth,
Relax.
Again through your nose,
Take a breath to the chest,
Puffing the chest up,
Bringing a bit more air in,
Feel it,
Hold in and then open your mouth and release the air through the mouth.
And drag your shoulders towards the ears and down towards your feet and let that go.
Can sink all the muscles of your face towards the nose,
Squeeze,
Hold and release.
Stick your tongue out,
The tip of your tongue towards the chin,
Look up with your eyes and let go,
Release.
Gently roll your head from side to side and then find a comfortable place in the center for your head to stay.
Now I'm inviting you to stay still,
Scanning the body for any remaining tension.
As you find any area of tension,
Send a mental message to the part of the body to release,
Let go and relax.
We'll start with relaxing the toes,
Relaxing the soles of your feet,
The tops of your feet,
Relaxing the ankles,
Relaxing your calves,
Your shins,
Relaxing your upper legs,
Your buttocks,
Relaxing the hips,
The pelvis,
The pelvis completely relaxed,
Relaxing your lower,
Mid and upper back.
The back is sinking into the floor,
Relaxing your hands,
Palms of your hands and fingers,
Letting go of any tension in your wrists,
Your forearms,
Your upper arms,
Your whole arms relaxed,
Your abdomen relaxed,
Relaxing your chest,
Inviting the shoulders and your neck to let go of any tension,
Relaxing your jaw,
All the muscles of your face are completely relaxed.
Feel your head sinking into the floor,
Whole body relaxed,
Relaxed,
Relaxed.
Gently directing your awareness to your breath,
Just watching it coming in and out.
LDad positive.
Now gently bring your attention to your thoughts,
Seeing them moving through your vision like clouds in the sky without engaging or interacting with them.
You watch them.
Now keeping an eye on your gift from the Now notice the space between the thoughts.
Expanding that space.
This is your inner peace.
Your true self.
Enjoy your peace.
Enjoy your peace.
Enjoy your peace.
Enjoy your peace.
Enjoy your peace.
Enjoy your peace.
Enjoy your peace.
Enjoy your peace.
Enjoy your peace.
Enjoy your peace.
Enjoy your peace.
Enjoy your peace.
Enjoy your peace.
Enjoy your peace.
Enjoy your peace.
Enjoy your peace.
Slowly begin to deepen your breath.
Gently move your toes,
Your fingers.
Roll your arms and legs slightly side to side.
Turn all your head from side to side.
Then taking your time,
Slowly find your way to a fetal position.
And very gently bring yourself up to sitting in a comfortable cross-legged position.
Where you can take a few deep breaths.
All shanti,
All peace.
All shanti,
All peace.
