Namaste.
Welcome to your Yoga Nidra,
A 10-minute nervous system reset that has scientifically proven benefits for both your mental and physical health.
I'm Anitra with Kayajai Yoga and Wellness,
And I'm so glad you're here.
Let's begin.
Lie down comfortably on your back.
Let your arms rest away from your body,
With your palms facing up.
And allow your legs to relax,
Your feet falling open.
Allow your body to rest,
Heavy on the surface beneath you.
Bring to mind a simple positive intention in the present tense,
A sankalpa.
This is a short sentence,
Like I am at peace,
Or I rest completely,
Or I am centered.
Choose whatever sankalpa,
Whatever intention feels right.
Now we'll move awareness slowly through your body.
No need to move,
No need to analyze,
No need to judge.
Just notice.
Bring attention to your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of your right hand,
Back of your right hand,
Forearm,
Upper arm,
Right waist,
Ankle,
Heel,
Sole of your right foot,
Top of your right foot,
Second toe,
Third toe,
Little toe.
Bring awareness to your left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of your left hand,
Back of your left hand,
Upper arm,
Sole of the left foot,
Top of your right foot,
Second toe,
Third toe,
Little toe,
Back of your body,
Right shoulder,
Back of your right leg,
Back of your left leg,
Sole of your right foot,
Sole of your left foot,
And now the front of your body,
Top of your head,
Forehead,
Space between your eyebrows,
Right ear,
Right cheek,
Left chest,
Center of your chest,
And now the back of your head,
Forehead,
Solar plexus,
Lower abdomen,
Pelvis,
And now the back of your head,
Forehead,
Solar plexus,
Lower abdomen,
Pelvis,
Your nose,
And letting it out with a sigh,
And rub the palms of your hands together,
Creating warmth in your hands,
And then place your warm hands over your eyes,
And blink your eyes open.
You have created peace and spaciousness,
And calm in your nervous system.
Thank you for meditating with me today.
Namaste.
