Welcome to your 10-minute yoga nidra practice.
Begin by lying down in a comfortable position,
Ideally in shavasana,
But your feet fall naturally apart,
Arms resting a little away from your body,
Palms facing upward.
You are welcome to choose another position that feels comfortable for your body instead.
Close your eyes gently and settle in,
Take a deep breath in and slowly exhale.
Allow yourself to let go of all external concerns and enter a state of deep relaxation and awareness.
Throughout this practice,
Remain awake and aware,
Your mind dressed.
Gently guide it back to the sound of my voice.
Now,
Bring to mind a positive intention near sankalpa.
It can be something you wish to manifest or a quality you'd like to nurture within yourself.
Phrase it in the present tense as if it's already happening,
Such as,
I am at peace,
I am strong and healthy,
I trust myself.
Once you've established your sankalpa,
Repeat your sankalpa mentally three times with deep conviction and trust.
Now we will move through the body,
Bringing awareness to each part.
Simply bring awareness to each part without moving.
Starting on the right side,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right chest,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Toe,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe.
Moving to the left side,
Starting with your left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left chest,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel.
Palm,
Sole,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Moving to the back of the head,
Back of the head,
Crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Face between the eyebrows,
Right eye,
Left eye,
Right cheek,
Left cheek,
Nose,
Lips,
Chin,
Throat,
Collarbones.
Center of the chest,
Abdomen,
Pelvis,
The whole right leg,
The whole left leg,
Both legs together,
Right arm,
Left arm,
Both arms together.
The whole torso,
The whole head,
The whole body,
Your entire body together as one.
Now we're going to go through a short visualization.
Visualize yourself at the edge of a serene forest at sunset.
The golden light filters through the trees,
Casting a warm glow.
Walk slowly along a soft path,
Feeling the cool earth beneath your feet.
Ahead you see a crystal clear lake,
Its surface reflecting the vibrant colors of the sky.
Sit by the water's edge,
Gaze at your reflection.
Calm,
Peaceful,
Radiant.
The lake absorbs all your worries,
Leaving you with deep clarity and peace.
Now bring your awareness to your breath.
Feel the natural flow of your breathing,
Cool air entering through the nostrils and warm air leaping.
Observe the gentle rise and fall of your abdomen.
With each inhale,
Feel a wave of calm spreading through your body.
With each exhale,
Let go of any tension.
Begin to count your breaths backwards from 27 to 1 silently.
If you lose count,
Simply start from the 27th,
Keeping the mind steady and aware.
Once again,
Silently repeat your sankalpa,
The intention you set at the beginning of this practice.
Repeat it three times with trust and sincerity.
Now time to return.
Bring your awareness back to your body lying here.
Feel the weight of your body resting on the ground.
Gently begin to move your fingers and your toes.
Take a deep breath,
And when you feel ready,
Roll onto your right side in a fetal position.
Rest here for a few moments.
Slowly open your eyes.
Take a moment before rising.
Carry the sense of calm and clarity into your day.
Your practice of yoga nidra is now complete.
Thank you.
