Welcome to Yoga Nidra.
An opportunity for you to lay your body down.
And completely rest so that your whole entire physical structure,
Mind and emotions can take a break.
Giving yourself time to set up the space that you're in.
If your lower back's a bit tender,
Perhaps placing some cushions or a bolster underneath the backs of the knees.
If you're in a cool environment making sure that you stay warm as the body temperature will drop.
Once you're laying down on the back.
Feet hip width apart Hands down by the side.
Palms facing up.
Gently close the eyes.
Unclench the lower jaw.
Nestle the chin slightly down.
To allow length in the back of the neck.
You might like to set an intention for this practice,
Otherwise known as a sankalpa.
Asking yourself what is it that I need?
What is my heart's desire?
If an intention arises.
Repeat it gently,
Silently,
To the self,
Three times.
Yoga ninja practice is equivalent to two hours deep healing sleep.
While you stay consciously awake.
To get the benefit of this practice,
Simply follow my voice to the particular body parts called out,
Allowing them to rest.
As an example,
I'll call out right car.
Simply take your awareness to the right calf,
Let it soften and in silence repeat right calf.
And we'll move through the different body parts to let the whole body rest.
The practice will now begin.
Taking your awareness.
To the right arm.
Right index finger.
Right middle finger,
Right ring finger right little finger.
Softening palm of the hand.
Back of the hand.
Right wrist.
Right forearm.
Right elbow.
Right upper arm.
Right shoulder right side of the torso.
Ride hip right bye right knee.
Ride car.
Right ankle.
Right here.
Softening sole of the foot.
Top of the forehead.
Right big toe Right second toe.
Right third toe.
Right fourth toe.
Right little toe.
Softening right side of the body.
Taking your awareness now to the left side.
Left thumb.
Left index finger left middle finger.
Left ring finger.
Left little finger.
Softening palm of the hand.
Back of the hand.
Left wrist left forearm.
Left elbow.
Left upper arm.
Left shoulder.
Left side of the torso.
Left hip.
Left thigh.
Left knee.
Left calf,
Left ankle.
Left heel to the floor.
Softening sole of the foot.
Top of the foot.
Left big toe left,
Second,
Toe.
Left,
Third toe.
Last 4 times.
Left little toe.
Softening left side of the body.
Taking your awareness now to the back body.
Right buttocks left buttock tailbone.
Spinal column to the throat.
Softening that right shoulder.
Back,
Left,
Shoulder.
Back of the neck.
Back of the head.
Scalp forehead right eyebrow.
Left eyebrow.
Centre of the eyebrows.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Right nostril.
Left nostril.
Softening upper lips.
Lower limb.
Upper gums and teeth.
Lower gums and teeth.
Resting the whole body.
The whole body.
The whole body.
Continue to allow your body to be here.
Resting.
Some of you might like to stay here till the end of the track with the gentle music playing in the background for a few minutes.
Others might be ready to move the body and slowly come up.
Thank you for taking the time to take care of your needs.
I wish you well.
