Welcome to this short practice of yoga nidra or yogic sleep designed to rest and rejuvenate your energy levels.
A quick reset you can use anytime during your day.
Yoga nidra brings us to a state of deep relaxation verging on sleep where the body and mind rest yet the awareness remains throughout the practice.
You will be guided by my voice and aim to remain aware during the practice.
However if you drift off when you realize you can come back to the sound of my voice.
Prepare for the practice of yoga nidra.
Lying on your back in shavasana allow your feet to be wide falling out to the sides.
The legs and hips loose and relaxed.
The head neck and spine are in alignment.
The arms are by your side slightly away from the body.
With the backs of the hands resting down so the palms are facing upwards or inwards.
Fingers are curling naturally.
Allowing the shoulders to soften down away from the ears releasing any tension there.
Can lengthen through the back of the neck by tucking the chin slightly in towards the chest and let the head rest back evenly on the floor.
Making any final adjustments to your position so that you can remain comfortably still for the duration of this practice.
Surrender the whole weight of your body onto the floor.
Allowing the whole body to become comfortable and at ease in this moment.
The whole body is supported by the ground.
So you can now let go of any effort and give yourself permission to relax.
Taking a slow conscious breath in all the way to the top.
And as you exhale feel the body is softening onto the floor.
Letting any tension flow out.
And with each following breath allow the body to soften more and more.
Create the sensation that the body is now melting onto the floor.
Feel the back of the heels melting down.
Feel the back of the legs melting on the floor.
Feel the hips melting down.
The shoulders melt.
Back of the arms.
Back of the head.
Awareness of the whole plane of contact between the body and floor.
Melting down more and more with each breath out.
Begin to shift the attention to the sense of hearing.
Find a sound.
Listen briefly.
And without identifying the sound then let it go and move on to another.
And like this let the awareness drift from sound to sound like a radar.
And notice closer sounds.
The sounds within the body.
Listen to the sound of the breath.
Even hear the sound of the heartbeat behind the breath.
And now bring the focus to the physical body in preparation for a journey of awareness.
As a body part is mentioned,
Lightly feel into that place and dissolve any tension or holding there.
Allowing the awareness to move from body part to body part without moving the physical body in any way.
Begin on the right side.
Feel the right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the right hand.
Back of the hand.
Right wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Armpit.
Right side of the chest.
Waist.
Right hip.
Thigh.
Knee.
Shin.
Calf muscle.
Right ankle.
Heel of the foot.
Top of the right foot.
Sole of the foot.
Right big toe.
Second toe.
Third.
Fourth.
Fifth toe.
Moving on to the left side.
Feel the left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the left hand.
Back of the hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Armpit.
Left side of the chest.
Waist.
Left hip.
Thigh.
Left knee.
Shin.
Calf muscle.
Left ankle.
Heel of the foot.
Top of the left foot.
Sole of the foot.
Left big toe.
Second toe.
Third.
Fourth.
Fifth toe.
Moving up the back of the body.
Back of the legs.
The buttocks.
Lower back.
Middle back.
Upper back.
The whole spine.
From base to top.
Back of the neck.
Back of the head.
Crown of the head.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Eyebrow centre.
Right cheek.
Left cheek.
Bridge of the nose.
Tip of the nose.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Both lips together.
Teeth.
Tongue.
Throat.
Collarbones.
Right side of the chest.
Left side of the chest.
The centre of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Pelvis.
Both legs.
Both arms.
Both legs and arms together.
Awareness of the whole front of the body.
The whole back of the body.
The head and neck.
Awareness of the whole body.
Whole body.
Whole body connected.
Begin to notice the sensation of the breath moving within the stillness of the body.
And notice how the body moves with each breath.
Notice the body moves one way with the breath in and a slightly different way with the breath out.
Awareness of each and every breath.
And feel the gentle pressure against the floor with each breath out.
And have an awareness of the whole body lying on the floor in Shavasana.
Notice the weight of the body.
And feel the contact with the ground.
Starting to sense the space around you again.
Imagine the room that you're in.
Hearing all the different sounds of the day.
And know that this practice is coming to an end.
And starting to slowly externalise now more and more with each breath out.
Inviting some gentle movement back into your body.
Lightly move the fingers,
The toes.
Taking a little stretch as you wake yourself up.
And when you're ready,
Slowly releasing from your position.
And take a moment to observe any effect from this practice.
