Take a moment to get cozy,
Lie down with some blankets and pillows.
You might set a timer as there is a real risk of falling asleep when you practice yoga nidra.
I encourage you to move through this practice slowly.
The slower,
The better.
Once you're comfortable,
Bring your awareness to your breath and notice your breath as it moves in and out of your lungs.
Notice the sensation of your breath in the back of your throat.
Notice the temperature of your breath.
Notice the sensation of your breath in your lungs as you inhale and exhale.
Now bring your awareness to the crown of your head.
Relax all of the muscles in your scalp.
Relax the face,
The eyes,
The jaw,
The throat.
Continue that awareness down the right arm,
Allowing it to get heavier at your side.
Take your awareness down your left arm and allow it to get heavier at your side.
Allow the upper back,
Middle back,
And the lower back to release.
Let go of any tension you're holding in your abdomen.
Allow your pelvis and hips to relax.
Take your awareness down your right leg very slowly,
Relaxing all of the muscles down your leg to your toes.
Now take your awareness to your left leg and relax all of the muscles as you take your awareness down to your toes.
Now take your awareness down to your left leg and allow it to get heavier at your side.
Now take your awareness down to your right leg and allow it to get heavier at your side.
Now take your awareness down to your left leg and allow it to get heavier at your side.
Now take your awareness down to your right leg and notice where you sense energy pulsing,
Throbbing,
Flowing,
Fluttering,
Or radiating.
Notice the places in your body where you feel more energy and notice the places in your body where you feel less energy.
Refrain from judgment.
There's no need to judge your nervous system.
Simply observe,
Notice,
And be curious.
Now picture a healing light hovering just above you.
This bright healing light is here to offer nurturing and support,
Freeing you of stress,
Worry,
Pain,
And discomfort.
Picture yourself being wrapped up in this ball of healing light and energy.
Imagine it wrapping around you like a warm,
Cozy blanket from your head to your toes.
Picture this energy enveloping you,
Nourishing you,
And filling every inch of your body with peace.
With each breath,
Allow the light to embrace you even more.
As this healing light holds you,
Envelops you,
Welcome in more peace and more ease.
Stay here,
Focused on the light,
Focused on your breathing,
And focus on your feelings as long as they feel good.
When you're ready,
Come out of this practice very,
Very slowly.
Start by wiggling your fingers and toes.
Stretch and find some very gentle movement.
Finally,
Open your eyes.
Roll onto one side.
And when you're ready,
Push yourself up to sit.
Pause here,
Check in,
And reflect.
