Welcome to this yoga nidra.
Come to lie on your back,
Position the feet about hip distance apart and let the feet relax to the sides.
Make your shoulders comfortable and place the arms a comfortable distance away from the hips.
Turn the palms to face upwards and just let the fingers curl in towards the palms.
Position your head in line with the spine and softly close your eyes.
Allow the forehead to soften,
Eyes and cheeks to gently relax and let all tension leave the jaw area.
Gently rest the tongue in the bottom of the mouth and allow the softness from the face to travel down into the throat,
The shoulders,
The chest,
The abdomen and into the pelvic floor.
Take a few deeper breaths now and with every exhale just allow the body to become even softer,
Even heavier and even more relaxed.
We now come to a phase of rotating the awareness around the body.
As I name each body part just rest your awareness there.
There is no need to move the body.
Just stay with the sound of my voice and allow each body part to become softer and more relaxed.
Become aware of the right hand,
The right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
The right wrist,
Elbow,
Right shoulder,
The right side waist,
Right hip,
Knee,
Ankle,
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,
The whole of the right foot,
The ankle,
Knee,
Hip,
The pubic bone,
The navel and the centre of the chest.
Awareness now to the left hand,
The left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
The left wrist,
Elbow,
Shoulder,
The left side waist,
Left hip,
Knee,
Ankle,
The whole of the left foot,
The top of the foot,
Sole of the foot,
All five toes,
The left big toe,
Second toe,
Third,
Fourth and fifth toe,
The whole of the left foot,
The ankle,
Knee,
Hip,
Pubic bone,
Navel and the centre of the chest.
Move the awareness now to the crown of the head,
The forehead,
The right eyebrow,
Left eyebrow,
Eyebrow centre,
The right eye,
Left eye,
Right cheek,
Left cheek,
The nose,
Lips,
Tongue,
Chin,
Throat and the back of the neck.
Bring your awareness now to the whole right arm,
The whole left arm,
Both arms together,
The whole right leg,
The whole left leg,
Both legs together,
Awareness to the whole right side of the body,
The whole left side of the body.
Bring your awareness to the whole body,
The whole body,
The whole body resting on the earth.
Bringing your attention back to the breath once more,
No need to change anything,
Just allow your body to relax,
Feel soft,
Heavy and focused on the natural rhythm of the breath.
There is nothing else for you to do now,
No effort required,
Just allow yourself to rest,
To rest,
To relax,
To relax deeply.
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