Namaste.
I'm Rosalie and this is a short yoga nidra designed to leave you feeling calm,
Centered and refreshed.
Lie down and find your most comfortable position.
You might like a cushion underneath your head,
A warm blanket on top of you and perhaps something to cover your eyes.
Make sure you feel warm,
Comfortable and cozy,
Cocooned in your own yoga nidra nest.
Take a moment here to shift around and make any last adjustments to find your most comfortable position,
Feeling cradled and held by the support of the earth beneath you.
Now take a big inhale,
Let it out with a sigh,
Allowing any tension to drain from the body.
Relax your eyes,
Your jaw,
Your shoulders,
The whole body relaxing with every exhale.
And might you soften the muscle of your mind,
Almost like you're unfurling a clenched fist,
Unclenching your mind,
Softening,
Letting go.
The whole body resting deeply.
Now call in your sankalpa or heartfelt intention if you're working with one.
If you're not working with a specific intention right now,
Might you welcome the intention,
I rest deeply within myself.
Whisper your sankalpa to yourself three times and as you say it,
Really feel as though it's already happening.
We'll begin now to rotate our awareness through different parts of the body.
Just relax and listen to my voice.
Allow your attention to glide fluidly from one point to the next,
Creating a cascade of relaxation through your whole body.
As your attention moves,
Your body remains completely still.
Let your attention gravitate to the tip of your tongue,
All the way to the root of your tongue.
Sense the teeth,
The gums,
The roof of your mouth and inside both cheeks.
Sense the lower lip,
The upper lip,
The tip of your nose,
The centre of your forehead,
Your mind's eye,
The right eye and all the little muscles behind the eye.
Your right cheek,
Ear,
Inside the right ear,
Listening.
The centre of your forehead,
The left eye and all the little muscles behind the eye,
The left cheek,
Ear and inside the left ear,
Listening.
A sense of the whole face and scalp,
Alive and tingling with sensation.
Bring your awareness to the centre of the throat,
The pit of the throat,
Your heart space,
Your right shoulder,
Elbow,
Wrist,
Palm,
Your right thumb,
First finger,
Second,
Third,
Little finger.
A sense of the whole hand and arm,
Full of awareness.
The right shoulder,
Waist,
Hip,
Knee,
Ankle,
The sole of your right foot,
Your right big toe,
Second toe,
Third,
Fourth and little toe.
A sense of the whole foot and leg,
Full of sensation.
The whole right hemisphere of your body,
Full of sensation and awareness.
The heart space,
Your left shoulder,
Elbow,
Wrist,
The palm of your left hand,
Your left thumb,
First finger,
Second,
Third,
Little finger.
A sense of the whole left hand and arm,
Alive and tingling with sensation.
The left shoulder,
Waist,
Hip,
Your left knee,
Ankle,
Sole of your left foot,
Your left big toe,
Second,
Third,
Fourth and little toe.
A sense of your whole left foot and leg,
Full of sensation.
And now the whole left hemisphere of your body,
Feeling the whole left hemisphere of your body,
Full of sensation and awareness.
And now the whole of the back body,
Feeling only the back of your body.
The whole of the front body,
Feeling the whole of your front body.
Now your whole body as one.
Feeling your whole body as one.
Resting deeply,
Effortless.
Now feel the natural rhythm of your breath.
Feel the body breathing itself.
Breath comes in and out.
Just sensing it like waves rolling in,
Rolling out.
Sense the expansion as you inhale,
Release emptying out as you exhale.
And as you notice your natural breath,
Count the breath down from 10 to 1.
With every count,
Feeling your body relaxing deeper and deeper.
Breath rises 10,
It falls 10,
It rises 9,
It falls 9,
It rises 8,
It falls 8.
Continue all the way down to 1 on your own count.
Now let the counting go.
Bring your awareness back to the points in between your eyebrows,
Your mind's eye.
And could you imagine,
Could you visualize yourself lying in a meadow,
Feel the soft,
Plush grass beneath you.
Imagine wildflowers all around you,
Smelling their fragrance,
The sounds of birds in the distance.
A gentle breeze caressing your skin and the warmth of the sun all around you.
And imagine a bright blue sky above you.
Resting here,
Feeling completely relaxed,
At ease,
At peace.
Resting deeply.
And become aware,
Without becoming involved in anything,
Of anything that might arise.
Any thoughts,
Any feelings or memories.
Allowing whatever comes up just to come and go.
Drifting like the clouds.
Basking here in this space of deep breaths for a few more breaths.
Now bring your awareness back to your sankalpa,
To your heartfelt intention that you set at the beginning of this practice.
And silently repeat this to yourself three times,
Feeling it with your whole being as though it's already happening.
Now begin once again to sense the support of the earth beneath you,
The room around you.
Slowly begin to awaken the body.
Bring your awareness back into your thumbs,
Slowly making little circles with the thumbs,
And brushing them across the fingertips.
Perhaps making little circles with the wrists.
And then bringing your awareness into your toes,
Starting to make little movements with the toes.
Perhaps circles with the ankles.
And when it feels right for you,
You might like to give yourself a really nice big stretch.
You might like to curl yourself up into a little ball on one side.
Just resting here for a moment.
Tuning back into your body,
Into your mind.
And notice how you feel.
Notice any feelings you've cultivated within yourself during the short practice.
Simmer in these benefits for another breath or two.
And perhaps setting an intention to carry any of these benefits with you into the rest of your day.
Thank you so much for practicing with me today.
Have a wonderful day.
Namaste.
