Welcome to your Yoga Nidra practice.
Start by laying down in Shavasana.
Flat on your back with your feet slightly apart and palms facing up.
If you need a blanket to stay warm or pillows to support your body,
Please pause and find what you need to be completely comfortable doing your Yoga Nidra.
And when you're ready,
Close down your eyes and make the final adjustments here to make sure that your body is as comfortable as possible.
Take a moment to check in with yourself and see how are you in this moment.
And be open and vulnerable with what is there.
Become aware of the parts of your body that are touching the ground beneath you.
And see if you can allow yourself to be fully supported and held by the ground beneath your body.
Relax in your forehead and all the muscles behind and around your eyes.
Relax in your jaw.
And see if you can awaken a feeling of relaxation in your whole body.
Your whole body is relaxed.
Your whole body is relaxed.
Move your attention to your breath and become aware of the natural rhythm of your breath.
Don't change it.
Just observe the air coming in and out through your body.
Let go of your breath.
And it's now time for you to make your intention.
Make a short and positive intention.
If nothing is coming to you,
You can for example use �I am trusting the voice of my heart� or �I am taking time to rest and nourish my soul�.
When you have your intention,
Mentally say it to yourself three times.
We are now going to take a trip to different parts of your body.
All you have to do is to follow the instructions of my voice as good as you can.
Become aware of the top of your head.
Your forehead.
The right eyebrow.
Left eyebrow.
Right eye.
Left eye.
Right nostril.
Left nostril.
The air moving in and out through your nose.
Your lips.
Inside of your right cheek.
Inside of your left cheek.
Roof of your mouth.
Tip of your tongue.
Root of your tongue.
Right ear.
Left ear.
Back of your head.
Back of your neck.
Middle of your throat.
Middle of your chest.
Your right shoulder.
Right elbow.
Wrists.
Palm of your right hand.
Back of the hand.
Right thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand.
Wrist.
Elbow.
Right shoulder.
Right side of your chest.
Right waist.
Right hip.
Knee.
Ankle.
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third.
Fourth.
Fifth.
Top of the right foot.
Ankle.
Knee.
Hip.
Move the awareness to the middle of your chest.
The left shoulder.
Left elbow.
Wrists.
Palm of the left hand.
Back of the hand.
Left thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand.
Wrist.
Elbow.
Left shoulder.
Left side of the chest.
Waist.
Left hip.
Left knee.
Ankle.
Sole of your left foot.
Top of the foot.
Big toe.
Second.
Third.
Fourth.
And the fifth.
Top of the left foot.
Ankle.
Knee.
Hip.
Middle of the chest.
Now become aware of the whole right side of your body.
The whole right side.
Now become aware of the whole left side of your body.
The whole left side.
Become aware of the whole body.
The whole body.
Move your awareness back to your breath and become aware of your breathing.
Feel how your stomach and chest are rising and falling with an inhale and an exhale.
You're now going to start counting your breath backwards from 10 to 1.
On an inhale 10,
Exhale 10.
Inhale 9,
Exhale 9.
And continue like this in your own pace.
And if you lose track of the counting,
Just start from 10 again.
Let go of counting your breath.
And imagine that you can breathe in through your skin.
So on an inhale you're breathing in through all of your skin and on an exhale you're breathing out through the skin.
Imagine when you're breathing like this,
You're nourishing all of your cells in your body and releasing any toxins that your cells don't need anymore.
Inhale through the skin and exhale through the skin.
It's now time to come back to your intention.
Repeat the same intention from the beginning of this practice 3 times mentally to yourself.
Take a moment and like you did in the beginning of this practice,
Check in with yourself and see how you're feeling after your yoga nidra practice.
Now become aware of the parts of your body that are touching the ground beneath you.
Become aware that your body is laying here in the support.
Become aware of all the edges of your physical body.
And notice the natural rhythm of your breath.
Let's take 3 deep breaths here.
In through the nose.
Out through the mouth.
Two more like this.
In through the nose.
And out through the mouth.
Deepest breath so far.
In through the nose.
And out through the mouth.
Slowly start to awaken your body.
Move your toes gently.
Move your fingers and your head from side to side.
Maybe you feel like doing a nice body stretch.
Listen to your body and see how does your body feel like waking up and moving right now.
You can stay laying here for as long as you feel like and enjoy the benefits of your yoga nidra practice.
And when you're ready and not a moment before,
Slowly open your eyes and come back.
Thank you so much for practicing with me.
I hope that you will enjoy the benefits of this practice throughout the rest of your day or your evening.
Namaste.
