Hello,
My name is Stephanie.
Welcome to this short yoga nidra practice.
Just find a comfortable place to rest.
This can be on your bed,
On the couch,
Or maybe on the floor.
Maybe you place a blanket over the body.
Pillow under the head.
And just notice if there are any other adjustments you can make to feel 5% more comfortable.
You can allow the eyes to close down if they are not already.
The awareness drawing inward.
And just begin to notice the points of contact between your body and the surface beneath you.
Notice the natural breath.
We'll take one clearing breath.
So squeeze all of the air out to help prepare.
And then deep,
Expansive breath in,
Fill the belly,
Feel the ribs expand,
The chest fills with breath.
And let it go with a sigh.
I'm gonna allow the lips to seal closed.
Now the breath,
Finding that natural rhythm again in and out of the nostrils.
Just watching the body breathing itself.
Now begin to sense your right shoulder.
On your next exhale,
Sense all the way down the right arm to the right hand and right fingertips.
And as you breathe in and out,
Allow all of your awareness to be absorbed in the right arm and right hand.
And now sense your left shoulder.
And as you next exhale,
Sense all the way down left arm to the left hand and left fingertips.
Breathing in and out,
All of your attention absorbed in the sensations of left arm,
Left hand.
Now sense the right hip.
On the exhale sends down the right leg to the sole of the right foot and toes.
Breathing in and out,
Attention fully absorbed in right leg,
Right foot.
Now sense the left hip.
On the next exhale,
Sense down the left leg to the sole of the left foot and left toes.
As you breathe in and out,
Awareness fully absorbed in the left leg,
Left foot.
Now sense the top of the head.
And as you exhale,
Sense down the spine to the tailbone.
As you breathe in and out,
All of your attention absorbed in the head,
Face,
And torso.
Now begin to sense the entire body together.
Sensations within the entire body held in awareness.
Maintain awareness of the whole body.
And also notice the natural breath.
You sense the breath traveling in and out of every cell in your body.
Inhaling through every cell.
Exhaling,
Softening through every cell.
Awareness of breath and body together.
Stay with the sensations in the body and the breath.
Notice now sensations of warmth.
Heaviness.
Experiencing a felt sense of warmth and heaviness within the body Now noticing a felt sense of coolness and lightness within the body.
Noticing any sensations of coolness and lightness within the body.
Now notice the natural breath again.
Flowing in and out of the body,
No effort needed.
Feel the body meeting the surface beneath you.
Notice any sounds you may hear around you.
Nice and slowly you can begin to wiggle your fingers and toes You can roll out the wrists and the ankles.
Take any other small movements you need to gently wake up the body.
And when you feel ready,
You can make your way up into a seat.
Thank you for sharing your time with me.
