Welcome to Yoga Nidra.
Prepare for Yoga Nidra by lying down in Shavasana.
Before we begin,
Make any necessary adjustments so you're as comfortable as possible.
Ideally you're laying down with a nice straight spine.
Let your arms and legs extend and allow your toes to fall away from each other.
Relax your hands and if you can,
Face your palms up towards the ceiling.
Let your face relax and your eyes close.
We'll take a few moments to become calm and grounded through the breath.
Begin by becoming aware of your natural breath without trying to control the breath.
Simply become aware and notice.
With each inhale,
Fill your chest and belly with oxygen and as you exhale,
Allow your body to become empty and heavy.
For Yoga Nidra,
You're not going to move or touch any part of your body.
You will simply bring your attention to one part as it's named and then smoothly move on to the next without dwelling too much on any one part.
We'll start with the right side of the body with the right hand thumb.
Bring your awareness to your right thumb.
Right thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the chest,
Right side of the waist,
Right hip,
Right thigh,
Right knee,
Right shin,
Right calf,
Right ankle,
Heel,
Sole,
Top of right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
The entire right side of your body.
Now bring your awareness to your left thumb.
Left thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the chest,
Left side of the waist,
Left hip,
Left thigh,
Left knee,
Left shin,
Left calf,
Ankle,
Heel,
Sole,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
The entire left side of your body.
Now bring your awareness to the back of your body down towards the feet,
Right heel,
Left heel,
Right ankle,
Left ankle,
Right calf,
Left calf,
Back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
Right glute,
Left glute,
Right hip,
Left hip,
Right lower back,
Left lower back,
Right upper back,
Left upper back,
Right shoulder blade,
Left shoulder blade,
The entire right arm,
The entire left arm,
Right hand,
Left hand,
Your entire spine from bottom to top,
The back of your neck,
The back of your head,
The entire back side of your body.
Now bring your awareness to the front of your body towards the top of your head.
Bring your awareness to the crown of your head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both lips together,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Center of the chest,
Upper abdomen,
Lower abdomen,
Belly button,
Right side of the waist,
Left side of the waist,
Right hip,
Left hip,
Right side of the pelvis,
Left side of the pelvis,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right shin,
Left shin,
Right foot,
Left foot,
Right toes,
Left toes,
The entire front side of your body,
The entire right leg,
The entire left leg,
Whole right arm,
Whole left arm,
The entire face,
The entire head,
The whole torso,
The whole body.
Become aware of your whole body,
Your whole body,
Your whole body.
Slowly bring your awareness back to your breath,
Your natural breath flowing in and out of your body.
Become completely aware of your body.
Start to become aware of your surroundings and take a deep breath.
When you're ready you can start to slowly move your fingers and toes,
Then roll your wrists and ankles.
Gently rock your head from side to side and if you'd like you can lift your arms over your head taking a good morning stretch all the way from the fingertips to the toes.
When you're ready you can slowly roll to your right or left side and pause on your side for a moment taking a breath and when you're ready use your top arm to slowly bring you up to a seated position.
Gently begin to open the eyes.
Thank you for practicing yoga nidra.
Namaste.
