Welcome to Yoga Nidra.
Begin by lying down in a comfortable position with your arms by your sides and your palms facing towards the sky.
Allow your body to get heavy.
Relax your feet allowing them to naturally fall away from each other.
Soften your face,
Your jaw and your belly.
Gently close your eyes and bring your attention to the surface supporting your body.
Take a deep breath in through your nose filling your lungs completely.
Hold it for a moment and then exhale through your mouth letting go of all tension.
Take another deep breath in through your nose,
Hold and exhale fully through your mouth feeling your whole body soften.
Now allow your breathing to return to its natural rhythm.
With each exhale feel your body becoming heavier sinking into the surface beneath you.
Gently shift your focus to your heart space.
Here silently set a positive intention for your practice.
This intention is known as your sankalpa.
It could be a wish for inner peace,
Strength or well-being.
You can set your own intention or repeat to yourself I am at peace and I am relaxed.
Repeat this intention to yourself three times with full attention and sincerity knowing that it will take roots within your consciousness.
Now we bring awareness to the different parts of the body starting from your feet and moving upwards.
Bring your attention to your toes.
Feel them relax.
Feel all of the toes on your left foot relaxing.
Now all of the toes on the right foot relaxing.
Bring your attention to the soles of your feet and then the tops of your feet releasing any tension here.
Now move your attention to your ankles and then your calf muscles and now your knees.
Let them soften and relax.
Feel your thighs and your hips become heavier as they release tension too.
Let your entire lower body sink into deeper relaxation.
Now bring awareness to your lower back the middle of your back and the upper part of your back.
Allow the muscles to soften and the spine and shoulder blades to rest.
Notice the tops of your shoulders and allow them to drop away from your ears.
Now bring your attention down your arms relaxing your upper arms,
Your elbows,
Your forearms and your hands.
Feel your fingers on both hands soften and relax.
Relaxing the thumbs,
Index fingers,
Middle fingers,
Fourth fingers and your small fingers.
Finally bring awareness to your neck and your throat.
Soften your jaw,
The brow and all of your little facial muscles.
Relax your lips,
Mouth,
Nose,
Eyes.
Letting your forehead and scalp completely relax.
Feel your entire body from head to toe in a state of deep rest and relaxation.
Now shift your awareness to your breath.
Notice the natural flow of air as it enters and leaves your body.
Feel the gentle rise and fall of your abdomen with each breath.
There is no need to change or control it,
Just observe it as it is.
With each exhale feel yourself sinking deeper into relaxation.
As you continue to breathe naturally begin to notice any sensations in the body.
You may feel warmth,
Coolness or tingling.
Simply these sensations without any judgment.
Allow yourself to experience whatever is present,
Accepting these feelings as part of your current experience.
Now imagine yourself in a peaceful meadow.
The sky is clear and a gentle breeze is flowing.
You feel the warmth of the Sun on your skin bringing a sense of calm and peace.
In the distance you see a still pond.
The water is gentle and reflects the colors of the sky.
As you walk closer to the pond you feel more and more peaceful.
Your body relaxing even deeper.
Imagine sitting beside the water watching the gentle ripples as they move across the surface.
With each ripple you feel your body and mind becoming more still,
More at ease.
Stay here resting in this peaceful place for a few moments.
Now gently bring your intention or sankalpa back to your mind.
Silently repeat it to yourself three times allowing it to deepen within you.
Trust that this intention will grow and manifest in your life.
Gradually bring your awareness back to the room around you.
Feel the surface beneath you once again,
The air on your skin.
Begin to wiggle your fingers and toes reawakening your body.
Whenever you're ready take a deep breath in and as you exhale slowly roll to one side.
Take a moment to rest here.
Gently bring yourself back to a seated position keeping your eyes closed.
When you feel ready you can open your eyes and carry this sense of peace with you into the rest of your day.
