Welcome to your Yoga Nidra practice.
This is a short 10-minute rest and reset when you feel you need to recharge your body and mind.
You can think of this practice as if you are closing down the system and rebooting,
Like switching a computer off and on again.
Take a moment to get comfortable,
Laying on your back or even in a chair,
Making sure your body is in a restful position for the practice today.
Start by taking a deep breath in and out.
One more deep breath in and as you exhale feel your body relax a bit further into the surface beneath you.
One more deep breath in and let it go,
Allowing your breath to return to its natural rhythm.
And now start by placing all of your attention to the centre of the forehead,
The mind's eye centre.
The right eyebrow,
Temple,
Cheekbone.
The right eye and all of the little muscles behind the eye,
Resting back.
Left eyebrow,
Temple,
Cheekbone.
Left eye and all of the muscles behind the eye,
Resting back.
Bring awareness to the tip of your tongue and all the way down to the root of the tongue.
The lower lip,
Upper lip and notice the flow of air in the nose.
The right nostril,
Left nostril,
Centre of the throat.
Both collarbones both shoulders,
Left and right.
Upper arms,
Elbows,
Forearms,
Wrists,
Palms of both hands.
All ten fingers.
The space between the fingers.
The right and left side of the chest.
Waist,
Belly,
Pelvis.
Both hips,
Left and right.
Thighs,
Front and back.
Knees,
Lower legs,
Ankles,
Soles of both feet.
All ten toes.
The space between and around the toes.
And now bring your attention to the right side of the body.
The right leg,
Right side of the torso,
Right arm.
Throughout the right side of the body and the left hemisphere of the brain.
Right side of the body,
Left brain.
Allow your attention to move to the left side of the body,
Left leg,
Left side of the torso,
Left arm.
Throughout the left side of the body and the right hemisphere of the brain.
Left body,
Right brain.
And now feel sensation throughout the whole body.
The whole body a radiant of sensation.
Begin to sense your breath.
Air moving in and out of the body.
Waves of respiration moving in and out.
Notice the rise and fall of the breath at the belly.
Easy and rhythmic.
Just sensing the expansion and release of the breath.
With each exhalation let yourself settle a little deeper into relaxation.
Letting go of thoughts.
Allow your attention to turn inwards to the space of awareness within you.
On your next inhalation start to count down from ten.
Inhaling ten,
Exhaling ten.
Inhale nine,
Exhale nine.
Bring your attention to the space in front of your closed eyes and begin to welcome the image of gentle waves rolling onto the shore.
The soft lapping of ocean waves.
Imagine your feet sinking into the soft sand.
As you look out to the blue line of the horizon where the sea meets the sky.
Begin to notice any sounds in your environment,
Near or far.
With eyes still closed become aware of the space around you.
The walls,
Windows,
The blanket on your body,
The pillow beneath your head.
And very slowly start to awaken the body making slow gentle movements.
Take a deep breath in and maybe a full body stretch.
When you're ready flutter the eyes open.
And notice how you feel at the end of this practice knowing that you can come back to this recording anytime when you need to rest and reset.
Thank you for practicing Yoga Nidra with me today.
Namaste.
