Welcome to this short yoga nidra session for midday rest and renewal.
Let's begin by finding a comfortable position.
Lying down or sitting in a chair,
Work beautifully.
Gently close your eyes and begin to turn your attention inward.
Allowing your body to soften and release.
Letting go of whatever has transpired so far today.
For the next few minutes,
There's nowhere to go and nothing to do except listen to my voice and rest.
Bring your attention to the top of your head and then to your forehead,
Your eyes,
Your cheeks,
And your jaw.
Allow your face to soften and release.
Notice your neck and your throat and then your shoulders.
Allowing your shoulders to drop down a little more with each exhale.
Become aware of your arms,
Your hands,
Your fingers,
And allow them to completely relax.
Bring your attention now to your chest,
To your heart center,
And to your upper back.
Become aware of your belly,
Your lower back,
And your hips.
Allow this whole area to soften.
Now notice your thighs,
Your feet,
And your whole body is relaxed.
Now bring your attention to your breath.
With each inhale,
Welcome in rest and renewal.
With each exhale,
Release what you no longer need.
Now allow your mind to imagine and visualize a peaceful place in nature.
This might be a quiet forest,
A calm lake,
A relaxing beach,
Or a majestic mountaintop.
Choose whatever is most soothing to you.
In this place,
You're completely safe and at peace.
There are no demands on your time.
Nothing is needing your attention.
Savor the serenity of this beautiful place.
Feel a sense of peace flooding your entire being,
Allowing your nervous system to rest and to be restored.
In just a moment,
You'll return to your day and you'll feel more centered and refreshed.
Know that you can return to this feeling and to this place of peace whenever you'd like.
And when you're ready,
Gently opening your eyes,
You are refreshed,
Restored,
And ready to carry on with your day.
Be well,
Dear one,
And until next time,
Namaste.
