Today we will practice yoga nidra or also called the sleep of the yogi.
Lie down in a comfortable position on your back or shavasana.
Notice where you might have tension in your body and consciously let go of the tension.
Now bring your attention to where the body is making contact with the earth.
Notice which parts of the body are touching the ground and consciously scan the body and see where you can let go a little bit more.
Now turn your attention to the rise and fall of the belly and chest.
Notice the quality of the inhale and the exhale.
Is it deep or shallow?
Is it fast or slow?
Begin to deepen the breath and balance out each inhale and each exhale.
If you want you can count.
Inhale four seconds or six.
Exhale four seconds or six.
Throughout the yoga nidra practice be present in your own body.
Be in and with the present moment.
Imagine each part of your body falling away like sand.
Now bring awareness to your right thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Bring your awareness to the right palm of the hand and the back of the hand,
The right wrist,
Forearm,
Elbow and upper arm,
The right shoulder and shoulder blade.
Now bring your awareness to your left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Bring your awareness to the left palm of the hand and the back of the hand,
The left wrist,
Forearm,
Elbow and upper arm,
The left shoulder and shoulder blade.
Bring your awareness to your right big toe,
Second toe,
Third toe,
Fourth toe and little toe.
To the right sole of the foot,
Top of the foot,
The right heel,
Ankle,
Shin,
Calf,
The right knee,
Thigh,
Groin.
Bring your awareness to your left big toe,
Second toe,
Third toe,
Fourth toe and little toe.
To the left sole of the foot,
The top of the foot,
Left heel,
Ankle,
Shin,
The left knee,
Thigh,
Groin and buttock.
Now bring your awareness to your lower belly,
To your belly button,
Your ribcage and your upper chest.
Bring your awareness to the right collarbone and to the left collarbone.
Bring your awareness to the front of the neck and to the back of the neck.
Bring your awareness to the upper back,
The middle back and lower back.
Bring your awareness to the back of the head,
The crown of the head,
The very top of the head.
Bring your awareness to the right ear,
The left ear,
The chin,
The jaw,
The mouth,
The nose,
The cheeks,
The right eye and the left eye.
Bring your awareness to the eyebrows and to the forehead.
Bring your awareness to the whole right hand,
Wrist,
Forearm,
Elbow and upper arm.
Bring your awareness to the whole left hand,
Wrist,
Forearm,
Elbow and upper arm.
Bring your awareness to the whole right foot,
Ankle,
Lower leg,
Knee and thigh.
Bring your awareness to the whole left foot,
Ankle,
Lower leg,
Knee and thigh.
Bring your awareness to the front of the torso and to the back of the torso.
Bring your awareness to the neck,
The back of the head,
The top of the head and the entire face.
Bring your awareness to the whole right arm,
The whole left arm,
The whole right leg and the whole left leg.
Bring your awareness to the front of the body and to the back of the body.
Bring your awareness to the entire head and now bring your awareness to the whole body together.
The whole body.
