Hello and welcome to this practice of Yoga Nidra.
Please find a place to lie down comfortably with some pillows and a blanket.
And when you're ready,
You can begin by taking a nice deep belly breath in through your nose for a count of 4,
And exhale out of the mouth for a count of 6.
And two more times,
Inhale through the nose for a count of 4,
And exhale out of the mouth for a count of 6.
And one more time,
Inhale through the nose for a count of 4,
And exhale out of the mouth for a count of 6.
Begin to relax the body even deeper.
Head becomes really heavy,
Neck relaxes,
Shoulders relax.
Tension the tension in your face,
Forehead softens.
Release the tension in the jaw,
Allow the tongue to relax.
Your neck relaxes,
Your torso relaxes.
And release any tension in the hips,
The legs,
Your feet,
And relax the entire body.
We are calling in Sankalpa,
Inviting your highest intention or vow,
Mentally repeating this 3 times.
If nothing arises,
You may consider the following,
I surrender,
Relax,
And find healing in this practice.
Repeat this 3 times.
As we go deeper,
Follow along the body scan,
Allowing your awareness to drift from one place to the next.
Bring all of your awareness to the top of your head,
Center of your forehead,
Tip of the nose,
Air moving in and out of the nose,
Right eye,
Right eyebrow,
Right temple and cheek,
Left eye,
Left eyebrow,
Left temple and cheek,
The 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 roof 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,
Right wrist,
Right palm of the hand,
Back of the hand,
Tip of the right hand thumb,
Index finger,
Middle finger,
Right finger,
Little finger,
Right waist,
Right hip,
Right knee,
Right ankle,
Right bottom of the foot,
Top of the foot,
Right big toe,
Right second toe,
Third toe,
Fourth toe,
Fifth toe.
Bring your awareness to the center of the chest,
Left side of the chest,
Left shoulder,
Left elbow,
Left wrist,
Palm 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 big toe,
Third,
Fourth,
Fifth toe.
Feel and sense the base of the spine,
The low back,
Mid 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,
Feeling and noticing all of the body.
Bring awareness to the breath,
Notice your breathing,
Feeling and sensing the natural breathing moving in and out.
Imagine a golden light flowing through your crown,
To your third eye,
Throat,
Heart,
Solar plexus,
Sacral,
To your root,
Moving out through your feet,
Flowing back to the earth.
Just here,
Witnessing your expansion and radiance.
Come back to your sankalpa,
Mentally repeating three times your heart's intention,
Or the statement,
I surrender,
Relax and find healing in this practice.
Repeat three times.
Slowly become aware of the thoughts and emotions you have in your body.
Return to your breathing,
Taking a deep belly breath in through your nose and exhaling deeply.
Feel your support beneath you,
Notice the sounds around your environment,
Sense what's around you,
And take slow and small movements beginning from your feet and other areas of your body that feel right to you.
When you're ready,
You may slowly open your eyes.
Thank you for allowing me to guide you in this practice.
Many blessings to you.
Namaste.
