For this practice of yoga nidra,
The yogic sleep,
Feel free to lie down.
If that's not possible right now,
You can also practice it sitting down.
But make sure you become very comfortable.
So use pillows or blankets if you need to.
Take your time to arrive wherever you are.
Close your eyes and slowly start to turn your senses inward.
Imagine you have a light in your hand and you decide to let it shine into your body.
Breathe in through your nose very deeply.
Exhale through your mouth letting go of any stress,
Any worries,
Any tension that might be present right now.
Let's do this two more times.
Inhaling deeply through your nose.
Exhaling through your mouth.
Inhale and exhale fully arriving in this moment.
Keep your focus inward.
In the next minutes I invite you to focus on different body parts which I will mention.
You can visualize them,
You can imagine you breathe into them or you just feel them.
Make sure your breath is flowing naturally.
And then start to visualize or feel this point between your eyebrows.
If you want to you can also visualize a white light that illuminates even more when you breathe into it.
Move your attention to your eyebrows left and right.
Your eyes,
Eye sockets.
Your cheeks,
Nose and nostrils.
Your lips,
Upper lip and lower lip.
The inside of your mouth you can have a check what kind of taste is in your mouth at the moment.
And then relax your tongue.
Maybe bring a little smile into your face starting from your mouth.
Right face on your chin.
Right shoulder.
Right elbow.
Right wrist.
Right thumb.
Second finger.
Fourth finger.
And your pinky finger on the right hand side.
Feel the palms of your hand.
And then move up again.
Right wrist.
Right elbow.
Right shoulder.
Feel your heart area.
Left shoulder.
Left elbow.
Left wrist.
Moving on to the left thumb.
Second finger.
Third finger.
Fourth finger.
And the pinky finger.
Feel the palm of your left hand.
The wrist.
Left elbow.
Left shoulder.
Your chest area.
Maybe feel your heart beating.
Feel how the breath moves the chest up and down.
And feel your belly area.
Belly button.
And then focus on the right hip.
Right knee and the back of your knee.
Right ankle.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And the pinky toe.
Soles of your right foot.
Right ankle.
Right knee.
Right hip.
Belly button.
Left hip.
Left knee.
And the back of your left knee.
Left ankle.
Big toe.
Second toe.
Third toe.
Fourth toe.
Feel the pinky toe.
Soles of your left foot.
Left ankle.
Left knee.
Left hip.
Moving further.
To your back.
Move your attention up your spine from the beginning.
Face of the spine moving up towards the beginning of your neck.
Back of your head.
Ground of your head.
Right ear.
Left ear.
Your forehead.
And the point between your eyebrows.
Start to expand your awareness into your entire body from head to toe.
Left to right and from the outside to the inside.
Invite a sense of peace,
Of relaxation,
Acceptance and kindness into your body.
Let your face muscles be soft and relaxed.
Take another three deep breaths on your own.
Strengthening this relaxing effect on your body,
Your nervous system,
Your mind.
And in your own time,
Deepen your breath.
Move your fingers,
Move your toes,
Bring some movements into your body.
And when you're ready,
Start to open your eyes.
