Welcome to this practice of Yoga Nidra.
This practice is focused on your mind and body's total relaxation,
Releasing all stress.
Find a quiet place where you are free from distraction.
Lie down on your back and find a position that feels comfortable to you,
With your palms facing upwards,
Your arms beside your body,
And your feet slightly wider than your hips.
I invite you to set an intention for this practice.
It may be regarding your health,
Your sense of self,
Your wishing to reset and relax.
Whatever intention calls you,
Welcome it and honor it for its place in this practice.
Allow your eyes to gently close and feel your shoulders and heart soften and open.
Send yourself a message that you will stay awake throughout this Yoga Nidra relaxation,
Allowing yourself to tune into your body and into your breath.
Take a deep breath through your nose and a second one in through your nose and follow with a long sigh of breath through your mouth.
Good.
Repeat this pattern with one breath in through your nose,
Another one in again through your nose,
And release with a long sigh out through your mouth.
Return to your normal breathing through your nose,
Gently in and out.
Feel a sense of calm washing over your body,
Spreading throughout your whole body and mind.
Listen now to what sounds are around you.
What can you hear?
What sounds can you hear in the room you are in?
Listen to your breath,
Breathing in and out of your nose.
Bring your focus to the skin above your lips and feel your breath gently passing over your skin as you softly breathe out.
Now observe the air flowing in your nostrils down through your throat.
Notice your rib cage expanding and contracting,
Your abdomen rising and falling.
Welcome each of these breaths as energy being invited into your body,
Rejuvenating all the cells of your body.
Gradually move your awareness to your forehead.
Allow your forehead to relax completely.
As I continue to say each body part,
Repeat its name silently.
Visualize this place on your body and feel that rack relax completely.
Sense your left eye,
Right eye,
Left cheek,
Right cheek,
Nose,
Lips,
Jaws,
Left ear,
Right ear,
Neck inside your throat,
Collarbones.
Left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky.
Left palm of the hand,
Back of the hand,
Wrist,
Elbow,
Shoulder.
Move to the right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky.
Right palm of the hand,
Back of the hand,
Wrist,
Elbow,
Shoulder.
Sense both arms and hands at the same time.
Sense your diaphragm,
Waist,
Coccyx,
Pelvic region,
Left hip,
Thigh,
Knee,
Shin,
Calf,
Ankle,
Heel,
Base of the foot.
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Move to the right hip,
Thigh,
Knee,
Shin,
Calf,
Ankle,
Heel,
Base of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Sense both legs and feet at the same time together.
Abdomen,
Chest,
Back,
Shoulders together,
Neck and head together.
Sense your entire body,
Your whole body radiant and relaxed.
Return your awareness to your breath.
Feel your breath gently moving in and out,
Filling your needs and supporting your intention.
Welcome the sensations in your body and any emotions that come up.
Do this with no judgment,
Only observation.
If you notice a negative emotion or sensation,
Invite in the opposite.
If you feel anxious,
Invite in calm.
If you feel tension,
Suggest surrender.
Sense each sensation within your body.
Feel the sensation of well-being expanding from within you,
Spreading throughout your whole body and into the space around you.
Remember where you are,
Your surroundings and the sounds around you.
At your own pace,
Return to these surroundings as you become aware that your practice of yoga nidra is coming to an end.
Gently start to wriggle your fingers,
Move your toes and little by little move your head from side to side.
Return slowly.
Pause for a moment and extend gratitude for taking time for yourself.
