Welcome to this yoga nidra practice.
Over the next few minutes I will be guiding you as you come to a more relaxed and aware state.
Yoga nidra is a practice to enter a yogic sleep.
Try to enjoy a balance of staying awake in concentration while still relaxing and letting go of the day's worries.
If you start to notice that you're becoming distracted with other thoughts,
Just guide yourself back and listen to my voice.
Take a few moments to adjust your position and find what feels the most comfortable in your body.
Release just one ounce of tension in your body.
Wherever you are right now is where you're meant to be.
Take a set of three calm conscious breaths.
Follow the direction of air as it travels through the nose,
To the lungs,
And out the nose.
Two more times.
In and out.
In and out.
We will begin this practice by setting a sankalpa.
Sankalpa is an intention formed with the heart and mind.
Forming the sankalpa today will help you live by it tomorrow.
Picture your ideal life.
Picture your ideal self.
What is one thing or trait that you wish you had right now?
Turn this into your sankalpa.
State this desire as if you already had it.
I am patient.
I am at peace.
I am successful.
Repeat your sankalpa three times as we begin this practice.
Now we're going to check in with the body.
Give the body permission to relax during this practice.
Be aware of the body during this practice.
As I say each part of the body,
Take a moment to feel where it is in space.
Feel it becoming a little heavier.
Feel the tension releasing as you become more relaxed.
Starting at the bottom of the body with the right foot.
The right toes.
The top of the right foot.
The bottom of the right foot.
The ankle.
The whole right foot.
Moving to the left foot.
The left toes.
The top of the left foot.
The bottom of the left foot.
The left ankle.
The whole left foot.
The calves.
The kneecaps.
The tops of the legs.
The hips.
The glutes.
Pelvic area.
Moving to the front of the body.
Stomach.
Belly button.
The chest.
Moving to the back of the body.
The lower back.
Middle back.
The upper back.
Moving to the arms.
The right hand.
The right fingers.
The palm of the right hand.
The back of the right hand.
The right wrist.
The right forearm.
The right elbow.
The upper arm.
The right shoulder.
The whole right arm.
The left arm.
Starting with the left hand.
Left fingers.
The palm of the left hand.
The back of the left hand.
The left wrist.
Left elbow.
The upper arm.
The left shoulder.
The whole left arm.
Moving to the collar bones.
The neck.
Front of the neck.
Back of the neck.
Inside the throat.
Moving up to the face.
Starting with the jaw.
The chin.
The bottom lip.
Top lip.
The teeth.
And inside the mouth.
The left cheek.
Right cheek.
Right ear.
Left ear.
The nose.
With the nostrils.
Moving up to the eyes.
The left eye.
Right eye.
Inside the eyelids.
The forehead.
The scalp.
The hair on your head.
Feeling the entire face grow heavier.
Feeling the upper body grow heavier.
Feeling the lower body grow heavier.
Feeling the whole body grow heavier.
Notice your whole body where it is right now.
Notice your breath as it moves through your body right now.
Notice how you're feeling without judgment right now.
Notice the difference between how you're feeling right now and how you felt at the beginning of this yoga nidra practice.
Call back to your sankalpa from the beginning of this yoga nidra practice.
Reach your sankalpa three more times as we close out this yoga nidra practice.
Starting to awake the body by gently wiggling the fingers,
The toes.
Moving at your own pace.
Feeling without judgment as you carry on with your day or evening.
Thank you so much for joining me through this yoga nidra practice.
Namaste.
