Please get ready for yoga nidra.
Lie down on your back finding a comfortable position.
Adjust your clothes,
Your position and make yourself still.
Place a warm blanket over you and a pillow under your head for support if you need one.
Have your feet as wide apart as your mats so that your hips and pelvis can release down into the ground.
Your arms should be a few inches from your torso palms turned upwards and shoulder blades relaxing down your back.
Create space in your lower back by gently moving your buttocks away from your ribcage.
If your neck feels uncomfortable let the chin dip very slightly and roll your head from side to side until you feel a central balance point.
Take a slow deep breath and as you exhale remove all tension from your body and empty your mind of thoughts.
During yoga nidra we are allowing the body to come to total muscular relaxation while remaining awake and aware.
We will now begin the rotation of consciousness.
We will relax each and every part of your body in turn.
You should mentally repeat the name of the part and relax that part of your body as best you can.
Begin by focusing on your left leg.
Relax the toes one by one starting with the big toe,
Second,
Third,
Fourth and fifth.
Relax the sole of the foot,
The top of the foot and the heel.
Allow your ankle to relax.
The relaxation continues up your left leg moving to the calf and the shin,
The knee,
The front of the left thigh and the back of the left thigh.
Then on to the hip.
The whole of your left leg is relaxed from toes to hip.
Now bring your awareness to your right toes.
Begin relaxing them starting again with the big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Relax the sole of the right foot,
The top of the foot and the heel.
Feel your right ankle relax.
Moving on to the calf and shin and the right leg,
The back of the right thigh and the front of the right thigh.
Then into the hip.
The whole of your right leg is relaxed from toes to hip.
Notice how both legs feel heavy and are sinking down into the floor.
Bring your attention to your left thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Relax the palm of your hand,
The back of your hand,
Your wrist and forearm.
Continue the journey up the left arm into the elbow,
The upper arm,
Armpit and the shoulder.
The whole of your left arm is relaxed from fingers to shoulder.
Now take your attention to your right thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Relax the palm of your hand,
The back of your hand,
Your wrist and forearm.
Again continue the journey into the right elbow,
Upper arm,
Armpit and shoulder.
The whole of your right arm is relaxed from fingers to shoulder.
Feel complete relaxation and heaviness in both legs and both arms.
If your mind is wandering,
Gently bring it back and begin to focus on your torso.
Begin by relaxing the buttocks,
The hips and pelvis.
Relax your abdomen and chest.
Bring awareness to the back of the body,
Releasing your spine in turn.
Begin with the lower back,
Feeling it sink down as any tension releases.
Then move to your mid-back,
Your shoulder blades and the upper back.
Feel your shoulder blades relaxing down your back and sinking into the floor.
Your entire torso,
The back and front of your body are released and relaxed.
There is no more tension,
No more tightness.
Now relax your throat and neck,
The back of your head and the crown of your head,
Bringing your attention to the forehead.
Relax your left temple and right temple,
Feeling the forehead smooth and free of tightness and tension.
Relax your left eyebrow,
Your right eyebrow,
The space in between your eyebrows.
Relax the tiny muscles surrounding your left eye and all the tiny muscles surrounding your right eye,
Feeling both eyes gently sinking back into the sockets.
Allow your nose to relax,
The upper lip,
The lower lip and the jaw.
Turn the corners of your lips up slightly into a gentle smile.
Feel all the muscles of your face released and relaxed.
Any tension in your mind has released into the floor.
Feel your whole body relax.
Your whole body is releasing and relaxing down.
Your whole body surrenders into the floor.
Your whole body is soft and open.
Your mind is calm and tranquil,
Yet in a state of gentle total body awareness.
Bring your attention to the breath without making any changes.
Notice the natural pauses between the inhale and the exhale.
Allow yourself to melt into these pauses.
You no longer perceive precisely where your body ends and the mat begins.
Instead,
Your consciousness has expanded and you experience a state of unifying harmony.
Begin to notice how nice and relaxed you feel,
A deep sense of relaxation,
Peace and harmony in your entire being.
Slowly begin to deepen your breath.
Begin to move your fingers and toes,
Gently coming back to your body.
Stretch in any way that feels comfortable for you.
When you're ready,
Turn gently to the right side and use your hands to help yourself come up to a comfortable seated position.
Come to sit in a nice cross-legged position with your eyes closed and your back straight.
The practice of Yoga Nidra is now complete.
Namaste.
