Life these days is often fast-paced,
So this is a short yoga nidra meditation for quickly resetting your nervous system,
So you can begin to find yourself in a comfortable position using any props or pillows that you may need to support your body,
So that you can find ultimate relaxation.
You may lie down and shavasana as traditionally practiced,
Or find the best position right for you today,
Maybe placing a pillow behind the head,
Below the back or underneath the knees,
Allowing your body to completely sink into relaxation.
You can cover your eyes,
Close them,
Or maybe even it's more comfortable just to take a soft gaze.
Consider covering yourself with a blanket so that you can stay cozy and warm as you move into deeper relaxation.
Our temperature tends to drop during yoga nidra,
So just take a nice deep breath when you're comfortable.
In through the nose for a count of three,
And exhale,
Sigh out the mouth for a count of six.
Just doing this two more times.
Inhale through the nose for three,
Exhale sigh out the mouth for six,
And inhaling,
Exhaling,
Returning to a normal breath when you're ready.
Begin to relax the body even deeper,
Letting the head become really heavy,
So heavy that the neck feels like it can completely relax.
Relaxing your shoulders,
Mentally relaxing tension in your face,
Letting the forehead soften,
Gently calming down the movements of the eyes,
Relaxing your jaw,
Maybe passing the teeth,
And letting the tongue move away from the roof of the mouth.
Relaxing the neck and collarbones,
Relaxing your torso,
And releasing any tension in the hips,
Making any final adjustments to your legs,
Feeling the upper legs and lower legs completely relaxed all the way to the toes.
The whole body feels supported and able to rest.
Call forth your sankalpa for the practice,
Your intention,
Inviting your highest intention or vow,
Mentally repeating those three times.
If you don't have a sankalpa or intention that you're working with right now,
Maybe borrow their intention.
I deeply rest and I find healing in this practice,
Or follow any internal guidance.
I deeply rest and find healing in this practice.
Moving deeper into the practice,
Beginning with the rotation of consciousness.
As you follow along the body scan,
Allow your awareness to drift from one place to the next.
Bring all your awareness now to the top of your head,
Center of your forehead,
Tip of your nose,
Air moving in and out the nose,
Right eye,
Right eyebrow,
Right temple and cheek,
Left eye,
Eyebrow,
Temple and cheek,
Tip of the nose,
Air moving in and out of the nose,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
The lips,
Upper and lower,
Tip of the tongue,
The root of the tongue,
Center of the throat,
Hollow pit of the throat,
Center of the chest,
Right side of the chest,
Right shoulder,
Right elbow,
Wrist,
Palm of the hand,
Back of the hand,
Tip of the right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Right waist,
Right hip,
Knee,
Ankle,
Bottom of foot,
Top of foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Moving your awareness to the center of the chest,
Left side of the chest,
Left shoulder,
Elbow,
Left wrist,
Palm of the hand,
Back of the hand,
Tip of the left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Left waist,
Left hip,
Left knee,
Ankle,
Bottom of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth,
Fifth toe.
Feel and sense the base of the spine,
The lower back,
Middle back,
Right shoulder blade,
Left shoulder blade,
Upper back,
Back of the head,
The entire back of the body at once.
The entire front of the body at once.
Feel and sense the whole body,
The whole body,
The whole body at once.
Awareness of the whole body,
Feeling and noticing all of the body.
Bring your awareness to the breath,
Notice your breath,
Feeling and sensing the natural breath moving in and out.
The natural breath without changing or altering the way you breathe.
Can you imagine now inhaling a golden light through the soles of the feet all the way to the mind's eye and then exhaling from the mind's eye to the soles of the feet.
Inhale,
Soles of the feet to the crown of the head.
Exhale,
Natural breath from the crown of the head to the soles of the feet.
Continuing this awareness of the natural breath,
Observing the energy and the golden light moving from the soles of the feet to the top of the head,
All the way back down from the top of the head to the soles of the feet.
Let that go.
Rest here in silence.
Be a witness to the full expansion of your true self.
Coming back to your sankalpa,
Mentally repeating three times your heart's desire or intention,
All I deeply rest and find healing in this practice.
Beginning to become aware of the thoughts and emotions and feelings you have in the body.
Tuning into the breath,
Taking a nice deep breath in through the nose,
Exhaling deeply.
Fill your body on the support below you.
Hearing the sounds around,
The sounds in your room.
Beginning to sense your surroundings and the things close to you.
Take small movements of the body that feel right to you.
And when you are ready,
You may open your eyes slowly.
This yoga nidra is now complete.
Shanti,
Shanti,
Shanti.
Thank you.
