Welcome to yoga nidra for deep restoration Begin by making yourself as comfortable as possible in a reclining or seated position Make sure you feel warm you Take a moment to first acknowledge this space that you find yourself in Acknowledging all those that may have supported you to take this time right now And take a moment to acknowledge the sacred land you find yourself on Take a moment to acknowledge the original custodians of this land And as we begin a practice of yoga nidra First setting our sankalpa our intention our resolve for the practice our heartfelt desire Take a moment now to phrase in your own mind your intention for the practice that might be Dedicated to yourself to your healing to another's health and healing Whatever your sankalpa may be Phrase it in the present tense so it's a statement of fact already true in this moment Then allow my words to become your words as we guide our attention around the physical body Allow your senses to open begin by noticing tastes in your mouth Smells around you Colors or shapes that form behind your closed eyes or maybe your soft gaze Noting all the sounds around you near and far Making a commitment now to follow the sound of my voice Staying awake and aware throughout the practice Staying awake and aware throughout the practice Staying aware throughout the practice Staying awake and aware throughout the practice With your attention at your mouth feel the textures the qualities the sensations in your mouth The qualities the sensations in your mouth The structure of your chin the jaw The ears the cheeks the nose Feel your eyes gently resting in the eye sockets Eyelids gently resting on your eyes Soft relaxed eyebrows The whole eyes The whole eyes Back of your head The forehead the temples The crown of your head Your whole head The whole head The whole head The back of the neck The front of your neck Sensation flowing into the shoulders The armpits Upper arms Elbows Lower arms The wrists The palms The palms of your hands The back of your hands All the fingers together All the fingers together All the fingers together All the fingers together All the fingers together From the fingers to the shoulders The whole arms The whole arms Then follow down your spine Vertebrae by vertebrae Disc by disc Through the upper back Middle back Lower back The sacrum The tailbone The whole length of your spine The pelvis Left hip Upper leg Left knee Lower leg Left hip Lower leg Left ankle Heel The top of the foot The sole of your left foot The big toe Second toe Middle toe Fourth toe The toe The little toe The whole left foot The whole left leg The pelvis The right hip The right hip Upper leg Right knee Lower leg Right ankle Heel Top of the foot The sole of your right foot Right big toe Second toe Middle toe Fourth toe The little toe The whole right foot The whole right leg Right side of your body Left side of your body The back of your body The front of your body Your whole body Your whole body My right arm is heavy My right arm is heavy My left arm is heavy My left arm is heavy Both of my arms are heavy Both of my arms are heavy My right leg is heavy My right leg is heavy My left leg is heavy My left leg is heavy Both of my legs are heavy Both of my legs are heavy My arms and legs are heavy My arms and legs are heavy My right arm is warm My right arm is warm My left arm is warm My left arm is warm My right leg is warm My right leg is warm My left leg is warm My left leg is warm Both of my legs are warm Both of my legs are warm My arms and legs are warm My arms and legs are warm My arms and legs are heavy and warm My arms and legs are heavy and warm My heartbeat is calm and regular My heartbeat is calm and regular My mind is at ease My mind is at ease My mind is at ease My mind is at ease My mind is at ease Everything perfect in this moment Everything just as it is Take a moment and recall your sankapa,
Your intention,
Your heartfelt desire for the practice Affirming again your intention in the present tense As a statement of fact true in this moment Very gently now you might choose to stop the recording and drift into sleep Or preparing to awaken ready for your day Let your attention be with the meeting points between your body and the support beneath you To the periphery of your body,
Bringing movement to the fingers,
To the toes You might like to roll your head from side to side,
You might like to reach your arms overhead reaching out When you're ready slowly make your way into your wide awake state or drifting into sleep This concludes your practice of yoga nidra for restoration Thank you namaste
