Hello and welcome.
This is Janet Rose with The Mindful Remedy.
Thank you for joining me today for our Yoga Nidra meditation session.
Find a comfortable and quiet space where you won't be disturbed.
Build your cocoon of comfort.
Lie down on your back,
Arms and legs slightly apart,
Palms facing upward.
Close your eyes,
Maybe get an eye pillow or covering.
And take a few deep breaths to settle into this moment.
And thank yourself for finding this restful period just for you.
Inhale deeply,
Feeling your chest and belly rise.
And exhale slowly,
Feeling all tension leaving your body.
Take another deep inhale,
Feeling the breath deep into your belly.
And exhale it all out,
Trying to extend the exhale.
Once more,
Inhale deep into the belly.
And exhale,
Imagining that your breath is clearing out any tension in your body.
And allow the breath to just be.
Let it breathe naturally.
Simply observe the flow of your breath without trying to change it.
Let it be.
Let it be.
All is well.
Now bring awareness to different parts of the body.
Imagine that each area is touched by a drop of oil or a beam of light.
Simply bring your attention to it without trying to change anything.
And letting everything be.
Let's begin.
Right hand thumb,
Right hand index finger,
Middle finger,
Ring finger,
Pinky finger.
Your right arm,
Wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder.
Right side of the chest,
Right side of the abdomen.
Right hip,
Right thigh,
Right knee,
Your shin,
Your ankle,
The sole of your foot,
The top of your foot.
Now bring your attention to your left hand thumb,
Left hand index finger,
Middle finger,
Ring finger,
Little finger,
Left palm,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side of the chest,
Left side of the abdomen,
Left hip,
Left thigh,
Left knee,
Left shin,
Left ankle,
The sole of the left foot,
The top of the left foot.
Feel your attention come to your forehead.
The right temple,
The left temple.
Your right cheek,
Your left cheek.
Your right eyebrow,
Left eyebrow.
Right eye socket,
Right eyeball,
Left eye socket.
Left eyeball,
Your nose,
Your right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Right side of the jaw,
Left side of the jaw,
Your throat,
Right side of the neck,
Left side of the neck,
Back of the neck,
Back of the head,
Top of the head.
Your right ear,
Your left ear.
Feel your whole face,
Your whole head,
From the fingers to the toes,
The right side of your body and the left side of your body,
From your fingers to your toes.
And now bring all of your whole body into your awareness and let yourself be.
You are grounded,
You are present,
You are safe.
As we enter the yoga nidra state,
Allow your body to rest in this tranquil environment.
If you wish,
You can continue to rest and know that when you return to a wakeful state,
You will be refreshed and rejuvenated.
And whenever you are ready,
You will open your eyes and know that you are grounded,
Refreshed and rejuvenated.
Thank you for joining me at the Mindful Remedy.
