Welcome to Yoga Nidra for Rest.
Give yourself a comfortable space and adjust yourself as you need to.
Have a blanket near you just in case you get cold.
Give yourself a comfortable spot and give yourself more comfort.
What can you do to feel more comfortable?
Now instead of taking a deep breath,
Give yourself a deep breath.
Breathing in deeply through your nose,
Exhaling slowly through your mouth.
Give yourself two more slow deep breaths.
Notice how you feel.
Notice the sensations of your body.
Notice the sensations of your body against the surface.
And notice the sounds around you.
And then become aware of the sensations inside you and the sounds inside you.
Notice how your body moves as you take more deep breaths giving yourself more air.
Now we're going to rotate through your body and put the awareness on that spot.
Become aware of your toes.
Become aware of your feet.
Your ankles.
Lower legs.
Knees.
Upper legs.
Pelvis.
Lower back.
And back.
Upper back.
Belly.
Chest.
Shoulder blades.
Upper arm.
Elbows.
Lower arms.
Hands.
Fingers.
Your arms.
Both arms.
Become aware of your throat.
Your lower jaw.
Your upper jaw.
The space in between your upper and lower jaw.
Your tongue.
Your sinuses.
Nose.
Ears.
Eyes.
Forehead.
And the top of your head.
Notice how you feel.
Welcome whatever sensations are in you and around you.
Become aware of awareness itself.
Be aware of the space inside of you and the space between spaces.
Become aware of your left side of your body.
Now become aware of the right side of your body.
Left side of your body.
Right side of your body.
Now your whole body.
Your whole body.
Be aware of whatever sensations or thoughts or feelings that you have as you continue to be aware of your whole body.
Now become aware of your breath and the breathing that you are giving yourself.
The air that you're giving yourself.
The oxygen that you're taking in.
Become aware of how you feel as you are breathing.
And start to become aware of the space around you.
Whatever noises or sensations you notice.
And when you are ready,
Stretch your body however it feels comfortable.
Give yourself permission to move as you need to move.
And when you're ready to open up your eyes,
Look around you with brand new eyes as if you are seeing it for the first time.
And when you are ready,
Continue with your day.
