Please make yourself comfortable either lying on a supportive blanket or yoga mat for this yoga nidra,
Or lying in bed if it's more appropriate for you.
During the nidra,
It's fine if you need to move a little bit,
But if you do need to move,
Try to make it mindfully and slowly.
So now bring your awareness to your breath.
Inhale through the nose and allow the belly to expand,
And exhale through the mouth with the sigh,
And relax the whole body.
Again,
Inhale through the nose,
And exhale and soften the breath,
And repeat this two more times at your own pace.
And now we'll begin the body scan for this yoga nidra.
When I mention a body part,
Please bring your awareness there,
And if you like,
You can imagine filling each part of the body with a golden,
Warm,
Nurturing light.
So start by bringing your attention to the top of the head,
And feel the sensations there.
Moving down through the forehead,
The right eye,
The left eye,
Both eyes together,
The nose,
The mouth,
The right cheek,
The left cheek,
Both cheeks together,
The nose,
The right ear,
The left ear,
Both ears together,
The back of the head,
The throat,
And now focusing on the right side of the body.
So,
Gently bring your awareness to your right shoulder,
Your upper arm,
Forearm,
And hand.
Feel each of the fingers,
Feeling the whole of the right arm now,
The right armpit,
And the outside of the ribs and the waist,
The right side of the chest,
The right side of the belly,
The whole right leg,
The right side of the pelvis,
Lower back,
The whole right side of the body.
Now bring your awareness to the left side of the body.
Feeling the sensations in the left shoulder,
The upper arm,
The forearm,
And the hand,
The whole left arm,
The left armpit,
The outside of the ribs and waist,
The left side of the chest,
The left side of the belly,
And foot,
The whole left leg,
The left side of the pelvis,
Lower back,
And upper back,
The whole left side of the body,
The whole body.
Feel the sensations throughout the whole body.
Relaxing the whole body.
Relaxing.
Feel the weight of the whole body.
Heavy and relaxed.
Now let your awareness rest at the soles of your feet for a moment and just observe how it feels.
When you breathe in,
Imagine drawing energy up through the soles of your feet,
All the way up through your legs,
Your hips,
Upper body,
All the way to your shoulders.
And as you exhale,
The energy moves in the opposite direction,
Down through the body,
From the shoulders all the way down,
Out through the soles of your feet.
Inhale from the soles of your feet,
From the soles of your feet,
Up to your shoulders,
And exhale from the shoulders to the soles of the feet.
And do this a few times consciously at your own pace.
Feeling the movement like a soft wave washing over you.
As you breathe out,
Just imagine the wave is washing out any worries,
Any concerns,
Any tensions in the body.
And now slowly and gently come back to awareness of the room that you're in.
Begin to notice the sounds around you,
Feeling your body,
Feeling your breath,
Gently begin to move your hands and your feet.
If you like,
You can stretch your arms over your head to slowly come out of this yoga nidra.
And in your own time,
Roll over to the side of your body.
Onto your side,
Coming up into a sitting position when you're ready.
The practice of yoga nidra is now complete.
