Welcome to this yoga nidra.
Begin by finding a comfortable space where you will not be disturbed for the next 10 minutes.
When you arrive there just position yourself on your back in shavasana.
Separate the feet about hip distance apart,
Let them relax to the sides and just gently tuck your shoulders underneath the body and allow the spine to roll back down.
You may wish to place something small underneath the head and maybe cover yourself with a blanket.
Position your arms a comfortable distance from the hips with the palms turned upwards and then softly close your eyes.
So just setting an intention now to gift yourself the next 10 minutes of stillness,
Allowing your body and mind to rest.
Inhale and just bringing your awareness to your forehead and just softening that area and then relaxing the eyes and the cheeks,
Loosening the jaw and relaxing the tongue.
So just following my guidance now as we move our awareness around the body at different points,
Just sense into the body as I name each part.
Become aware of the right hand thumb,
The index finger,
Middle finger,
Ring finger,
Little finger,
The palm of the hand,
Back of the hand,
The right wrist,
The right elbow,
Right shoulder,
The right side of the torso,
The right hip,
The ankle and the whole of the right foot,
The top of the foot,
Sole of the foot,
All five toes,
The right big toe,
Second toe,
Third,
Fourth and fifth toe.
Just sensing the whole right side of the body.
Now bringing your awareness to the left hand thumb,
The index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
The left wrist,
Elbow,
Shoulder,
Left side of the torso,
Left hip,
Knee,
Ankle and the whole left foot,
The top of the foot,
Sole of the foot,
All five toes,
Left big toe,
Second toe,
Third,
Fourth and fifth toe.
Now just sensing the whole left side of the body.
Bringing your awareness now to the crown of the head,
The forehead,
The right eyebrow,
Left eyebrow,
The centre of the eyebrows,
The right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
The nose,
Lips,
Tongue,
Teeth,
Jaw and the chin.
Bringing your awareness to the whole head.
Now just sensing the whole right side of the body once again.
Calm and still on the floor and then sensing the whole left side of the body.
Calm and still on the floor.
Now experiencing the sensations in the entire body.
Sensing the entire body,
The entire body resting in stillness.
Now just shifting your awareness to the breath and just noticing that gentle rise and fall of the belly or any other movement that you feel in the body as you breathe.
Notice how little effort is required.
Notice how you can rest in stillness and the body just continues to breathe itself.
Keeping your focus on that gentle touch of the breath.
Now just beginning to externalise your awareness.
Start to notice the sounds that you hear in your environment.
Maybe the sounds just outside of your building and then any sounds you hear inside the building.
The sounds inside the room and then the sounds closest to you maybe the breath or the heartbeat.
Begin to visualise the room in which you're laying in.
Visualise the four walls,
The floor,
The ceiling and any furniture or objects that may be present.
Then very slowly beginning to invite a deeper breath into the body.
As you breathe this energy and as you breathe this new energy back into the body begin to gently wiggle the fingers and toes.
Then maybe stretching the arms overhead or bringing the knees into the chest.
Softly open the eyes when you're ready.
Roll over onto your right side and then use your hands for support to bring yourself back up to seated.
The practice of yoga nidra is now complete.
