Welcome to this short yoga nidra practice where we will place ourselves into a deep state of rest.
This can be used when you need that extra boost of energy or when you've not slept properly.
And we'll give you a little bit of a reset for the rest of your day.
So find yourself in a comfortable position lying down.
Maybe on your back,
Maybe your side,
Maybe your front.
Whatever position it is that you can relax in completely.
And start to allow your body to settle down on whatever surface you're on.
Start to feel a sense of heaviness in your body.
Feeling a release and surrender into the surface you're on.
Begin to soften your jaw.
Release your tongue and allow it to lie flat in your mouth.
Relax the corners of your mouth and the corners of your eyes.
Allow your eyelids to soften and gaze under the eyelids to gently relax.
Feel your forehead release.
Feel the weight in the back of your head.
Feel the weight in your shoulders.
Feel the weight in your arms.
Feel the weight in your pelvis.
And feel the weight in your legs.
Start to bring awareness to breath and make your inhales and exhales a little bit longer.
And each time you exhale,
Really let your body sink into the surface you're on.
Maybe even making that exhalation slightly longer.
And softening the skin,
Softening the muscles under your skin.
And now I invite you to exhale whatever you've got in your lungs completely.
And then take a long breath in,
Slow breath in.
And once your lungs are full,
Take a sniff at the top.
And now really slowly exhale out through your mouth.
And again,
Long breath in.
Once the lungs are full,
Take that extra sniff.
And make the out breath really long,
Sigh out.
Last one,
Inhale.
Sniff.
And sigh the breath out.
Release your body down into the surface you're on.
And just return to normal breath.
Allow your body to breathe without any interference.
Just noticing that gentle rise as you inhale.
And the release as you exhale.
Welcome to set A sankalpa.
And I'm going to recommend I am relaxed.
Repeat that three times.
And now we'll rotate our awareness around the physical body.
Bring your awareness to the left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The palm.
The back of the hand.
The wrist.
The forearm.
The left elbow.
Left upper arm.
Shoulder.
Armpit.
Chest.
Left side waist.
The hip.
The thigh.
The knee.
The knee.
The shin.
The ankle.
Sole of the left foot.
Top of the foot.
All five toes together.
Now become aware of the whole of the left side of the body.
And now bring in your awareness to the right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The palm.
The back of the hand.
The wrist.
The forearm.
The right elbow.
Upper arm.
Shoulder.
Armpit.
Chest.
Right side waist.
The hip.
The thigh.
The knee.
The shin.
The ankle.
Sole of the right foot.
Top of the foot.
All five toes together.
Now the whole of the right side of the body.
And now bring your awareness to the back of the head.
Left shoulder blade.
Right shoulder blade.
Left glute.
Right glute.
Left calf.
Right calf.
Left heel.
Right heel.
And now bring your awareness to the whole of the back of the body.
And now bring your awareness to the whole of the back of the body.
And now to the crown of the head.
The forehead.
The point between the eyebrows.
Left temple.
Right temple.
Both temples together.
Left eyelid.
Right eyelid.
Both eyelids together.
Left ear.
Right ear.
Both ears together.
The nose.
Tip of the nose.
The top lip.
The bottom lip.
Both lips together.
The chin.
The throat.
The heart centre.
The upper abdomen.
Lower abdomen.
The pelvic floor.
Left thigh.
Right thigh.
Left foot.
Right foot.
And now the whole of the front of the body.
And now feel the whole body together.
The whole of the body.
The whole of your being.
The whole of your being.
Totally at ease.
Totally relaxed.
And now bring your awareness to your breath.
And without changing anything about the breath.
Simply watch it move in and out of your body.
Feeling that gentle ebb and flow of breath.
And we're going to begin to count down the breaths.
Starting from 21.
As you inhale.
21 as you exhale.
And slowly counting down towards zero.
But each time your mind wanders start again at 21.
Or if you reach zero.
Continue to count your breath backwards.
Start again if you need to.
Without any judgement.
Simply beginning again.
And now letting go of the counting.
Letting go of your breath.
Just feel your body completely relaxed.
And let's return to the sankalpa now.
And repeating again three times.
I am relaxed.
And let's begin to notice any sounds around you.
Maybe the sound of your breath.
Maybe sounds from within the room you're in.
Maybe outside of the room.
And then really slowly return.
Starting to notice the feel of your body on the surface you're on.
Begin to wiggle your fingers,
Wiggle your toes.
Maybe gently rolling your head from side to side.
Maybe rubbing your palms and bringing your hands over your eyes before you open them.
And taking your time to come back into your day refreshed,
Re-energised.
Thank you for practising Yoga Nidra with me today.
