Hey,
I'm Cyrus.
Welcome to this super short 8 minute yoga nidra practice.
This is going to do the trick if you want a little energy boost or if you want to guide yourself off to sleep a little bit more smoothly,
But if you have the time,
I recommend checking out a longer practice.
So just begin by laying down on your back,
On a couch or a bed with your arms by your side,
Closing your eyes and becoming still.
Noticing the details of your breath as they come to you.
Now taking one deep breath in through the nose into your belly and out through the mouth.
And one more slightly deeper into the nose and releasing all tension out through the mouth.
Sinking into the support underneath you,
Allowing gravity to work its magic.
As we do our body scan,
Just allow your attention to move like a flashlight effortlessly,
Just letting your attention bounce around smooth and easy.
Beginning by noticing the sensations in your tongue,
The front of your neck,
The right shoulder,
The right upper arm,
The right elbow,
The right forearm,
The right thumb,
Right index,
Right middle finger,
Right ring,
Right pinky finger.
Left shoulder,
Left upper arm,
Left elbow,
Left forearm,
Left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left pinky finger.
When thoughts come,
Just let them go and return your attention gently,
Smoothly.
Now to the right side of your chest,
The left side of your chest,
The upper abdomen,
The belly button,
The lower belly,
The pelvic floor,
The right thigh,
The right knee,
The right lower leg,
The right ankle,
The right heel,
The right arch of your foot,
The right ball of your foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The left upper leg,
The left knee,
The left lower leg,
The left ankle,
Left heel,
Left arch of your foot,
Left ball of your foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Allowing yourself to relax and breathe deeper.
Paying attention to the back of your body,
Starting with the heels touching the support underneath you,
The calves making contact,
The upper legs and the glutes resting,
The lower back,
Middle back,
Upper back and shoulder blades connecting,
The back of your neck and the back of your head sinking deeper into the support,
Letting yourself effortlessly relax and unwind deeper,
Rejuvenating your energy.
Coming up to the top of your head,
The front of your face,
The front of your neck,
Your chest,
The front of your arms and hands,
Your stomach,
The front of your legs and feet,
The right side of your entire body,
The right side of your entire body up and down,
The left side of your entire body up and down,
The inside of your body,
The outside,
The surface of your body,
Starting to feel the room around you,
Merging with you,
Your body and the room as one,
Breathing together,
Expanding and contracting.
Letting go of thoughts,
Sinking and melting deeper,
Your body becoming porous and open as you breathe the entire room deeply,
Releasing and letting go more fully,
Breathing in high vibration energy and leaving everything else in the dust.
And now expanding your awareness to the space,
All space,
Not limiting yourself to the room,
Feeling as far as you can out into space,
Expanding and contracting at one with that space with the breath.
Letting go for a final couple moments and going deeper into that pure stillness and silence of the space.
Feeling the entire past melt away and this overflowing energy of the present moment rush through you as you take a moment to see yourself relaxed and present through the rest of your night or day.
And when you feel ready,
Wiggle your toes,
Your fingers,
You can turn onto your side and slowly come back into your body if you wish,
Or you can simply allow yourself to drift off into a deep and rejuvenating sleep.
Either way,
Thanks for joining,
Come back to this track when you need it,
And feel free to follow me to make a donation,
To interact with me and ask any questions.
Have an amazing rest of your day.
