Welcome to this practice of Yoga Nidra where we take 10 minutes to focus ourselves and to refresh with new energy.
Please make yourself comfortable,
Lying down or seated and just allow your muscles to relax.
Please keep your eyes open for now as this practice will start with a gentle focusing exercise and you're invited to just bring your attention to three things you can see,
Repeating them to yourself mentally or out loud.
Three things you can see and then three and then three things you can hear,
Focusing and then three things you can feel absorbing that feeling and from there moving back to two things you can see,
Two things you can hear and two things you can feel,
Focusing on your internal world more and more and then noticing one thing you can see,
Focusing on one thing you can hear and one thing you can feel,
Getting fully absorbed by that feeling and then allowing for your awareness to gently travel away from that feeling and your eyes to close gently,
Simply letting your eyes close,
Immersing yourself more and more in your experience and from here notice the three things you can see behind your closed eyes,
Three things you can hear and three things you can feel right now inside of you.
From there becoming aware of two things you can see,
Two things you can hear and two things you can feel and then moving your focus onto one thing you can see with your eyes closed,
Internalizing one thing you can hear and one thing you can feel inside of you,
Absorbing that sensation,
That feeling and then letting go of the awareness of the sensation because there's more sensations to explore inside of you,
Becoming aware of the sensations on the top of your head,
The left side of your head,
The right side,
The back,
Your forehead,
Temples,
Eyebrows and sensations of the eyes,
The sensations you can feel in your nostrils,
Breathing in and breathing out,
The lips,
The sensations on the tongue,
Sensations in your throat,
Shoulders,
Elbows,
Wrists,
In the palms of your hands,
The backs of your hands and all ten fingers and maybe even feeling the sensations between the fingers,
The space there is and then becoming aware of your chest,
Sensations in the left side of your chest,
The right side of the chest and the center of your chest.
Welcome home,
Welcome home to your resting self my dear and feeling the sensations in your upper abdomen,
Your lower abdomen,
Both hips,
Buttocks,
Both upper legs,
Knees,
Shins and calves,
The top of the feet,
Bottom of the feet,
Your soles,
The insteps,
The heels and all ten of your toes and maybe even the spaces in between the toes and from there becoming aware of all the sensations in your body,
Feeling the sensations that are your body and then I invite you to take just a step back into that observing calmness residing within you,
Feeling the calm ease and it's just so natural,
Maybe finding it located in a special part of the body,
Maybe somewhere else,
Maybe all over,
Really absorbing the calmness,
Focusing gently but deeply and then becoming aware of your breath touching the insides of your nostrils,
The breath touching the inside of your throat and the sensations that come along with it,
Becoming aware of the sensations in your lungs and in your belly,
Allowing for every breath to bring you new energy,
Feeling that expanding of the body and feeling that relaxation and from there gently allow for the breath to become deeper and fuller while you're starting to note more and more of the sensations outside your body,
Be hearing the first sounds again,
Noticing the first touch of the skin,
Inviting gentle movements into the body,
Maybe taking a deep inhale through the nose all the way down to the bottom of the belly and sighing it out through the mouth,
Gently opening your eyes,
Reconnecting to the world.
This is where the practice of Yoga Nidra ends right here,
Right now.
Thank you very much for listening.
