You are so welcome here to your yoga nidra experience with me.
I invite you to find a comfortable position and then softly close your eyes and take a deep breath in through the nose,
Pause at the top enjoying the sweetness of the breath and then let that breath out slowly and with control.
Let the breath wash over the torso encouraging the body to find stillness.
As you breathe let go of control.
Take another deep breath in through the nose and this time open the mouth slightly and let the breath slowly roll off the tongue.
Allowing each breath to naturally deepen as the body starts to relax and let go of control.
Bringing your awareness to the right leg,
Full awareness of the muscles of the right leg.
Take a deep breath in and as you exhale relax your arm.
Bring your awareness to the belly and abdomen.
As you exhale release the belly,
Let the lungs deflate,
Relax onto the earth.
Bringing your awareness to your shoulders,
Inhale into the shoulders and as you exhale drop the shoulders and relax your shoulders onto the earth.
Bring your awareness to your face,
Full awareness of your face,
Your eyes,
Your mouth,
Your nose,
Your cheeks.
Take a deep breath,
Exhale relax the face.
Take a deep breath in and as you exhale let all your problems float away,
Feeling the body heavy and weighted to the floor.
Bring your awareness to the breath.
Take a deep breath in and as you exhale send the breath to the toes,
Relax and let go.
Bring your awareness to the breath,
Take a deep breath in and as you exhale send the breath to the ankles,
Relax and let go.
Bring your awareness to the breath,
Take a deep breath in and as you exhale send the breath to the shins and calves,
Relax and let go.
Bring your awareness to the breath,
Take a deep breath in and as you exhale send the breath to the knees,
Relax and let go.
The breath,
Take a deep breath in and as you exhale send the breath to the thighs,
Relax and let go.
Bring your awareness to the breath,
Take a deep breath in and as you exhale send the breath to the hips and glutes,
Relax and let go.
Bring your awareness to the breath,
Take a deep breath in and as you exhale send the breath to the lower back,
Relax and let go.
Bring your awareness to the breath,
Take a deep breath in and as you exhale send the breath to the upper back,
Relax and let go.
Bring your awareness to the breath,
Take a deep breath in and as you exhale send the breath to the shoulders,
Relax and let go.
Bring your awareness to the breath,
Take a deep breath in and as you exhale send the breath to the fingers,
Relax and let go.
Bring your awareness to the breath,
Take a deep breath in and as you exhale send the breath to the wrists,
Relax and let go.
The whole body is grounded and safe.
Gently bring the breath back to fingers and toes,
To wrists and forearms,
To elbows and upper arms.
Gently bring the breath to the shoulders and shoulder blades.
Gently bring the breath to the glutes,
Thighs.
Gently bring the breath to the ankles and the feet,
To the toes.
Acknowledge the vital life force breathing you,
Living you,
Embodying you.
Offer gratitude to the healing power within.
Yoga Nidra is complete.
Bringing your awareness to the breath,
Take a deep breath in and as you exhale send the breath to the forearms,
Relax and let go.
Bringing your awareness to the breath,
Take a deep breath in and as you exhale send the breath to the upper arms,
Relax and let go.
Bringing your awareness to the breath,
Take a deep breath in and as you exhale send the breath to the neck,
Relax and let go.
Bringing your awareness to the breath,
Take a deep breath in and as you exhale send the breath to the head,
Relax and let go.
Notice the way the breath has softened and relaxed the entire body.
Notice the gentle softness of the breath.
Send the gentle breath to softly touch the toes,
The feet,
The ankle.
Send the gentle breath to softly touch the calves and shins.
Send the gentle breath to softly touch the thighs and hips.
Send the gentle breath to softly touch the pelvis.
Send the gentle breath to softly touch the belly and chest.
Send the gentle breath to softly touch the shoulders and arms.
Relax.
Send the gentle breath to softly touch the elbows,
Forearms and wrists.
Relax.
Send the gentle breath to softly touch the hands and fingers.
Relax.
Send the gentle breath to softly touch the neck,
Throat and head.
Notice relaxation permeating the entire body.
The body is so heavy that it is anchored to the earth.
And notice that when the body is still the mind is also still.
Bring awareness to the shoulders.
Feel both shoulders supported by the earth.
