Hey,
It's Doug.
Welcome to this 10-minute yoga nidra session.
For this session I want you to find the most comfortable position you can.
This session is all about relaxation.
Get yourself cozy,
Get yourself warm.
Use pillows,
Use blankets,
Whatever you can.
Right,
Now that you're all settled,
Bring the eyes to close and start breathing in and out through the nostrils.
Each inhale is gonna bring awareness to the body and each exhale is gonna bring relaxation to the body.
Let's do that now.
Deep inhale together,
Filling yourself with awareness,
Noticing what's just going on in your body and then exhale,
Breathing out,
Letting the body totally relax.
Giving permission to the mind to relax too.
On your next inhale,
I want you to imagine breathing into the top of your head.
Become aware of how the top of your head feels.
Then as you exhale,
Relax the top of your head.
Try this for a few more times.
Inhale,
Aware of your scalp,
Everything in the top of your head.
As you exhale,
Relax every bit of the top of your head.
Next inhale,
Imagine breathing awareness into your eyeballs.
Feel them and then as you exhale,
Relax.
Inhale,
Bring awareness to the tip of your tongue.
On that exhale,
Relax the tip of your tongue.
Inhale,
Awareness into the root of your tongue.
Exhale,
Relax this point.
Inhale,
Into the insides of your cheeks.
Exhale,
Relax the inside of your cheeks.
Inhale,
Into your jaw.
Exhale,
Relax your jaw.
Inhale,
Into your entire face.
Exhale,
Relax your entire face.
Inhale,
Into every part of your neck.
Exhale,
Let your neck relax.
Inhale,
Into your shoulders.
Exhale,
Relax the shoulders.
Inhale,
Bring awareness into the insides of your elbows.
As you exhale,
Let those elbows relax.
Inhale,
Breathe awareness into your thumbs.
Exhale,
Relax those thumbs.
Inhale,
Bring awareness into all your fingers.
Exhale,
Relax all your fingers.
Inhale,
Into the center of the palm of your hands.
Exhale,
Release the palms of your hands.
Inhale,
Into the center of your chest.
Exhale,
Let the center of your chest just relax.
Inhale,
Into your belly.
Let it rise.
Exhale,
Let the belly fall and with it any tension that resides here.
Inhale,
Awareness into your bum.
As you exhale,
Relax.
Inhale,
Bring awareness into your thighs.
As you exhale,
Let these strong,
Big muscles relax.
Inhale,
Bring awareness into the back of the legs.
And as you exhale,
Relax the back of your legs.
Inhale,
Into the center of your knee.
As you exhale,
Let the center of your knee totally relax.
Inhale,
Into the back of the knees.
Exhale,
Relax the back of the knees.
Inhale,
Into your shins.
Exhale,
Relax your shins completely.
Inhale,
Into your calves.
Exhale,
Relax your calves completely.
Inhale,
Awareness into all of your legs.
And exhale,
Relax all of your legs.
Inhale,
Into the heel of your foot.
Exhale,
Relax the heel of your foot.
Inhale,
Into the balls of your feet.
Exhale,
Relax the balls of your feet.
Inhale,
Awareness into your big toe.
Relax your big toe.
Inhale,
Awareness into your four other toes.
Exhale,
Relax all of these toes.
Inhale,
Bring awareness into your feet completely.
Exhale,
Let those feet totally relax.
Inhale,
Awareness into all of your lower body.
Exhale,
Relax all of your lower body.
Inhale,
Bring awareness into all of your upper body.
As you exhale,
Relax all of your upper body.
Inhale,
Into your head once again.
And exhale,
Relax that head.
Inhale,
Into all of your being.
As you exhale,
Let all of your being relax.
Stay here for as long as you want,
Need,
Or can.
Thanks so much for joining me.
Namaste.
