Welcome to your Yoga Nidra session.
This session will support you and your body into a deep,
Restful state.
Yoga Nidra has been shown to reduce stress,
Promote deep healing,
Enhance mental clarity,
And improve sleep quality.
So please,
Start by setting up your space ready for relaxation with pillows,
Cushions,
Blankets,
Maybe an eye mask,
Or even some scented lavender.
To help you deeply relax.
You may want to place a cushion under your knees or ankles to support your lower back.
This session is yours,
Yours completely.
So you do not have to do anything just to listen to the sound of my voice.
And remember,
You will not get this wrong.
There's no wrong or right with this.
If you stop hearing the sound of my voice,
That's okay.
And if you fall asleep,
That's also okay.
Everything is welcome here.
So we begin this yoga nidra session by lying down on the bed or on the floor on the mat And start by getting comfortable,
Start by getting your body to relax and feel free to adjust yourself at any point during the session.
You can do this now.
And wherever you find yourself,
Begin to open your senses.
Start by being aware of the sounds that are around you.
Notice the sounds that are far away from you.
Those sounds that are maybe outside of your room.
And start noticing sounds that are inside of the room.
Without judgment,
Just notice,
Just notice these sounds.
All is welcome.
You can adjust your body here to be as comfortable as you can.
Can you be 1% more comfortable?
Start by feeling the temperature of the room now.
Which part of your skin is free from clothes?
And just feel the difference of your skin that's covered by clothes and not covered by clothes.
Feel the difference in the coolness and the warmth of your skin.
And start by now noticing any smells that are inside of your room.
Take a breath here.
Now start to feel your body weight,
Your full body weight on the bed.
Or on the mat,
On the floor,
Full body weight.
We will now begin our body scan.
By bringing attention to each part of the body,
Relaxing as we go.
So start by bringing attention to your feet.
Notice where your heels are touching and your toes are facing.
Maybe your feet are in contact with socks or maybe with a blanket.
Or maybe there's parts of your feet that are completely free.
And just notice,
Notice the difference between all of these sensations.
Bring attention to.
The top of your foot.
Your ankle.
The sensation of your ankle maybe touching the bed or cushion or towel or maybe nothing at all.
Bring attention to your lower leg between your ankle and your knee.
Bring attention to your knee.
Maybe your knees are bent or straight.
Feel the sensation of a towel or cushion at the back of your knees.
Notice your upper thighs between your knee and your hips.
Notice your hip joint and your pelvis.
And bring attention to your pelvis now.
And your full pelvic bowl from front to sides to back.
Feel your buttocks now and the full weight of your buttocks on the bed or the mat on the floor.
Bring attention to your torso,
Front and back.
Your lower back.
Your middle back and your upper back.
And take a breath here.
Into your tailbone.
And travel that breath all the way up the spine to the back of the skull and out.
This spine that needs to be strong and soft both at the same time.
Feel its strength and its softness as you breathe in Bring attention to the front torso now.
Your abdomen.
Your ribcage,
The sides of your ribcage.
And your upper chest.
And your shoulders,
Feel the weight of the shoulders on the mat or on the bed.
And notice the back of the neck,
Maybe it's in contact with a cushion.
It's a very important connection between body and head.
Notice the full weight of your head.
On the bed.
Or on the mat or on the cushion,
The full weight of your head.
And travel that attention to the top of your head now.
And your forehead,
Front and sides.
And your eyebrows.
Your left eyebrow.
Your right eyebrow and the space in between your eyebrows.
Bring attention to your eyeballs inside their sockets.
And notice the gentle weight of your eyelid resting on your eyeball.
Bring attention to your nose and your ears.
Maybe you notice the head of your hair.
Gently touching your air.
And bring attention to your cheeks.
Your left cheek.
Your white cheeks.
Your upper lip and your lower lip.
And the sensations inside of your mouth.
Feel the sensations all inside of your mouth here.
Full sensations.
Bring attention to your teeth.
Your gums.
And your tongue gently resting in your mouth.
Bring attention to your chin.
Your jaw.
Your jaw muscles and all of your face from top to bottom.
And notice your throat.
Your shoulders and your shoulder joints.
Your upper arms,
Your elbows,
Your lower arms.
Your wrists.
Maybe you have something around your wrist.
Just notice that there.
And your palms,
The back of your palms,
The front of your palms.
And the gentle curvature of your fingers and your fingertips.
Feel your full body weight now,
Your full body weight on the mat or on the bed.
Notice the difference.
Connection of your body.
And the bed.
Or the floor,
Fully supported.
And the moment that you bring attention to your body,
It begins to relax.
Just like us.
You are now in connection with your physical body and this is relaxing.
We are now going to take this relaxation deeper.
So I invite you to bring attention to the feeling under your skin.
From elbow to fingertips.
Notice a bubbling sensation.
Like someone has popped open a bottle of champagne and thousands of bubbles are running from elbow into your fingertips.
You may feel this as bubbles,
As tingling,
As warmth or even numbness.
And if you don't feel anything at all,
That's okay.
It will come by itself.
This is your connection to your second energy body and this is relaxing.
Bring attention now to your breath.
And notice the inhale.
And exhale in and out through your nostrils.
Notice the difference in temperature as you inhale.
The air is cold.
And as you exhale,
The air is just slightly warmer as your body warms up the air.
As you inhale,
The air is cold.
And as you exhale,
The air is just slightly warmer and just notice the difference here.
And keeping this concentration to your breath,
Now notice what happens to your fingers when you inhale.
And exhale.
You are now in union with body and breath and this is relaxing.
So now I'm going to count you down from one to seven to take this relaxation even deeper.
And at seven you will feel completely relaxed.
One.
2,
Three,
Two,
One.
Fool.
Five.
Six.
And 7.
Enjoy the feeling of being relaxed for these few moments.
