This yoga nidra or non-sleep deep rest practice is specifically dedicated to your physical well-being.
While laying down make yourself as comfortable as possible to prepare for practice.
Gently allowing your eyes to close as we start with some softening grounding breaths.
So take a full sip of air in through the nose and a sigh out through the mouth.
Releasing all the air out of the lungs.
Then another full inhale in through the nose and out through the mouth as you feel the body relax.
One more time full deep breath in through the nose,
Filling the lungs completely and then sighing out allowing the whole body to become heavy.
Let your breath come back to its natural rhythm.
Feeling the weight of the body being very gently pulled down by the soft force of gravity.
Allowing the whole body to relax as you release any tension of your muscles.
Completely softening feeling into the body as it is in this present moment.
Notice the places in your body that feel quite spacious,
Easy.
Really feeling into those points and then notice whether there's any parts that might feel a little more closed down.
Maybe a little tensed,
Maybe even quite painful or even a little difficult to be at.
So to the level of your capacity resting awareness here,
Becoming aware and now feeling the whole body at once.
Now flow awareness into the right thumb,
Right index finger,
Middle finger,
Ring finger,
Ring finger and little finger.
All fingers of the right hand,
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right waist,
Hip,
Front of the thigh,
Back of the thigh,
Knee,
Back of the knee,
Calf,
Shin,
Ankle,
Heel,
Top of the foot,
Sole of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and little toe.
All toes of the right foot,
Whole right side of the body,
Left thumb,
Index finger,
Middle finger,
Ring finger and little finger.
All five fingers,
Palm of the left hand,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Waist,
Hip,
Front of the thigh,
Back of the thigh,
Back of the thigh,
Knee,
Back of the knee,
Calf,
Shin,
Ankle,
Heel,
Top of the left foot,
Sole of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe and little toe.
All toes of the left foot,
Whole left side of the body.
And bring awareness into the face,
Feeling the lower lip,
The upper lip,
The teeth,
The tongue,
Base of the tongue,
Middle of the tongue and tip of the tongue,
Right inner cheek,
Left inner cheek,
Right cheekbone,
Left cheekbone,
The whole nose,
Right nostril,
Left nostril,
Tip of the nose,
Middle of the eyebrows,
Right eye,
Left eye,
Whole forehead,
Forehead,
Crown of the head,
Back of the head,
Back of the neck,
Right shoulder blade,
Left shoulder blade,
Upper back,
Middle back,
Lower back,
Buttocks,
The whole hips back in front,
Left leg,
Right leg,
Left leg,
Right arm,
Left arm.
Now feel the whole body at once,
Whole body,
Bathing in the sensations while you feel your whole body.
Now notice the weight of the body on the ground again.
As you feel the softness of your breath,
Moving in the area of your belly and chest,
I will now count the breath back from 10.
So starting at 10 on your inhale,
And as you exhale 10,
Then inhale for 9,
Exhale for 9.
Continue to count back all the way to 1 on your own rhythm,
Following your breath.
Now feel the back of the body touching the earth again.
As you gently allow awareness to flow into the heart and in that space of your heart,
Just below the chest bone,
Notice a beautiful white,
Bright,
Warm,
Healing light filling the whole space of your heart.
Feel or see it vibrating here,
Whole heart space filled with that white light,
No matter how that feels for you.
From the heart space,
That light gently starts to travel into both arms.
So filling the whole arms with that white light originating from the heart as it fills your arms and hands,
All the way towards your fingertips completely.
Feeling it beaming,
Feeling that healing white light travel through the arm.
While it keeps filling your arms further and further,
That light that's in your heart space travels up towards the head.
So filling your shoulders,
The neck,
All the way towards the head with that healing white light,
Filling the body from the inside.
Keep filling it fuller and fuller as now that light travels downwards,
Filling the belly,
The hips,
Filling both legs completely,
All the way towards the toes,
Filling it completely.
Feeling the body being filled from the inside with that healing white light from the heart into the whole body.
Being filled with this beautiful light of well-being.
And start to feel now that that light gently starts to fill up this space around the body as well.
So both feeling the whole body filled with this healing light while it's being completely covered in that light,
In that light,
Resting in a space of white healing light all around it,
Resting in this bubble,
This nest of a gentle light of well-being,
Letting the body completely dissolve into that,
Melt into it,
Staying aware as you allow the body to drop deeper and deeper into this space of light.
Gently start to feel where the body touches the ground beneath you again.
As you allow your breath to deepen a couple of rounds,
Feeling the whole body once more,
Noticing what the body feels like right now.
As you very slowly start to bring some small movements back in fingers and toes,
And gently blink your eyes open just a couple of times,
Very very slowly preparing yourself to come back into a waking state,
Ready to move back into your day again,
Feeling refreshed and recharged as we close this practice of yoga nidra.
Thank you.
