Welcome to this 10 minute simple yoga nidra practice.
Before we begin,
Just ensure that you're in a space where you're not gonna be disturbed for the next 10 minutes or so.
And then come to lying down on the floor.
Find a comfortable position for the body,
But try to ensure that you're not touching anything there's nothing around you that's going to disturb you.
Bring your palms facing upwards and feet slightly apart.
If this is uncomfortable,
You can bring your knees up to the sky with the soles of the feet on the floor.
But wherever you are,
You want to be in a place where you're going to be able to remain still for the next 10 minutes.
So just finding that comfortable place and then coming to stillness.
Now bringing your awareness to the sounds outside of this room,
The sounds furthest away from you.
And then bringing your attention to the sounds that are closest to you.
Start to notice each sound without trying to identify what that sound is.
And then bringing your attention to the sounds inside of this room,
The sounds closest to you.
Again,
Noticing the sounds,
But not trying to identify them,
Just notice and then move on to the next sound.
And then coming to your breath,
Notice the sound of your own breath as you inhale and as you exhale.
Notice the pace of the breath.
Notice where the breath is going in the body.
Take a deep inhale and a long exhale.
Yoga Nidra is a meditation that is a great way to balance the nervous system.
Yoga Nidra is the place between being asleep and awake.
It's similar to that feeling when you're just about to doze off,
But you're still awake.
It has a really great benefit of balancing out the nervous system when practiced properly.
When we're in a relaxed state,
We can tend to want to sleep or drift off.
If you notice this happening,
Try to use my voice as an anchor back to this moment.
And repeat three times in your mind,
I am practicing Yoga Nidra,
I am relaxed and awake.
Repeating this three times now in your mind.
We start with sensory awareness through the body.
When you hear me name a body part,
Repeat what I say in your mind and bring your complete attention and awareness to that part of the body.
Starting with the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm,
Top of the hand,
Wrist,
Forearm,
Right elbow,
Top of the arm,
Right shoulder,
Right armpit,
Right waist,
Right hip,
Coming to your right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Sole of the foot,
Top of the foot,
Calf,
Shin,
Knee,
Back of the knee,
Right thigh,
Whole of the back of the right leg,
Whole of the right side of the body,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Left palm,
Top of the hand,
Wrist,
Forearm,
Elbow,
Top of the left arm,
Shoulder,
Armpit,
Left waist,
Left hip,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Sole of the left foot,
Top of the foot,
Ankle,
Calf,
Shin,
Knee,
Back of the knee,
Left thigh,
Back of the whole of the left leg,
Whole of the left side of the body,
Right buttock and left buttock,
Right hip and left hip,
Pelvis,
Front of the hips,
Navel,
Tummy,
Left chest,
Right chest,
Whole of the chest,
Right collarbone and left collarbone,
Both collarbones together,
Whole of the front of the body,
Lower back,
Middle back,
Upper back,
Spine,
Whole of the back of the body,
Front of the neck,
Back of the neck,
Jaw,
Right cheek,
Left cheek,
Nose and lips,
Right eye and eyebrow,
Left eye and eyebrow,
Eyebrow centre point,
Forehead,
Right ear,
Left ear,
Back of the head,
Crown of the head,
The whole head,
The whole of the front of the body,
The whole of the back of the body,
The whole body,
Your whole body lying on the floor.
Coming to rapid visualisation.
Bring your attention and awareness to the screen of your mind.
This is just behind the back of the eyelids.
As I name a number of things,
Try to completely visualise and be aware of those things as they come up on that screen.
An empty desert,
A peacock feather,
A rising sun,
A golden sky,
A vast ocean,
Rolling waves,
A sea calm and a boat sailing,
Clouds gathering,
A thunderstorm,
Torrential rain,
Blue skies,
Snow-capped mountains,
A still lake and a blue lotus flower floating.
And now coming back to your breath.
The inhale and the exhale.
Bringing awareness to your whole body relaxed on the floor.
You're still and you're breathing quietly and slowly.
Gently scan the body from the top of the head all the way down to your toes.
You can lie here quietly for as long as you want,
But when you're ready,
Gradually start to open your eyes.
The practice of Yoga Nidra is now complete.
