Welcome to a yoga nidra practice to recharge in your lunch break.
So this is a short and relaxing practice and it is best practice lying down.
So if you're not ready yet,
Pause the recording and lay out a mat or lay down on a couch or a bed and make sure that you're super comfortable.
Maybe grab a cushion for underneath your head,
Underneath your neck and grab a blanket or some extra layers because your body temperature will drop a little bit.
And then when you're ready simply come back to this.
Make your body comfortable.
Bring your feet a width distance apart or wider and let your toes and knees drop open.
Your arms in a comfortable position.
Allow the shoulder blades to become heavy and sink deeply into the ground.
Gently tuck your chin towards your chest and then set the intention to stay aware.
The practice of yoga nidra has now begun.
Take 10 deep belly breaths.
Inhale 10.
Exhale 10.
Inhale 9.
Exhale 9.
Each time you exhale sense your whole body dropping one level deeper into effortlessness and calmness.
Sense how the mind is shaping the breath and how in return the breath is shaping the mind.
The whole body fully relaxed.
Mind effortless.
Heart open.
Sense the breath moving into the soft belly.
A gentle rising and falling with every breath.
No more effort.
No trying.
Your body is the soft container for the breath to move through.
Body soft.
Mind soft.
Awareness remains aware.
Bring your awareness to the midbrain and begin to see or sense a golden star-like point of light right in the midbrain.
Move that point of light to the throat center.
Right shoulder joint.
Point of light.
Right elbow.
Center of the right wrist.
Point of light.
Tip of the right thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Center of the right wrist.
Point of light.
Right elbow.
Right shoulder joint.
Throat center.
Left shoulder joint.
Point of light.
Left elbow.
Center of the left wrist.
Tip of the left thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Center of the left wrist.
Point of light.
Left elbow.
Left shoulder joint.
Throat center.
Heart center.
Point of light.
Center of the right chest.
Heart center.
Center of the left chest.
Heart center.
Naval center.
Face of the spine.
Point of light.
Right hip joint.
Right knee.
Right ankle.
Tip of the right big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the fifth toe.
Right ankle.
Right knee.
Right hip joint.
Face of the spine.
Left hip joint.
Point of light.
Left knee.
Left ankle.
Tip of the left big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the fifth toe.
Left ankle.
Left knee.
Left hip joint.
Face of the spine.
Naval center.
Heart center.
Point of light.
Throat center.
Midbrain.
The whole body like a starlit night sky.
The whole body like a starlit night sky.
Exhale as though you're breathing from the top of the head down to the base of the spine.
Exhale down.
Inhale up.
Sense the breath flowing in a thin golden stream from top to bottom,
From bottom to top.
Sense that golden stream widen to the width of your fist,
Flowing from top to bottom,
From bottom to top.
The whole body like a starlit night sky.
Sense that golden stream widen to the width of your pelvis,
Flowing from top to bottom,
From bottom to top.
The whole body like a starlit night sky.
Sense the golden stream narrowing back down to the width of your fist,
Flowing from top to bottom,
From bottom to top.
The whole body like a starlit night sky.
Sense the golden stream narrowing back further to its initial width,
Flowing from top to bottom,
From bottom to top.
Sense that golden stream flood the cave of your heart,
The golden cave of your heart.
Allow your awareness to empty completely of any images,
Impressions,
Thoughts,
Sensations or other experiences.
Drop deeply into spacious awareness.
Spacious awareness in the cave of your heart.
The whole body like a starlit night sky.
The whole body like a starlit night sky.
The whole body like a starlit night sky.
The whole body like a starlit night sky.
The whole body like a starlit night sky.
Please come back to the breath.
Stay aware as you transition and observe mind,
Breath and body.
The practice of yoga nidra is now complete.
Gradually begin to move your limbs.
Breathe out of your hands and feet.
Deepen your breath and begin to gently stretch out the whole body.
Roll over onto one side and gently press yourself up into a seated position.
When you're ready,
Gently open your eyes and head into the rest of your day.
Thank you.
