Hello and welcome.
I'm going to take you through a shortened version of Yoga Nidra,
Which is a guided meditation or guided relaxation.
The practice is going to last about 10 minutes and it's based on a research study that used a shortened version of Yoga Nidra to test the effects of Yoga Nidra on mental health and well-being.
I've placed a link to the study in the notes for anyone who is interested.
So let's take a moment to make ourselves comfortable.
You can lie down on your back,
On the floor on a yoga mat perhaps or even on your bed.
Make yourself really comfortable,
So supporting your head with a pillow or a folded blanket and maybe placing some cushions or a bolster if you have it under your knees.
And perhaps if something will make you feel even more comfortable,
Take a moment to do that.
You might feel a little bit cold during the practice,
So make sure you're nice and warm.
And when you're ready,
Take a nice deep inhale and a nice long exhale,
Maybe even sighing out from the mouth.
Let's do that one more time.
Nice deep inhale and a nice long exhale.
If you're comfortable closing the eyes,
Then close your eyes and allow your body to completely relax.
Relax your feet,
Your legs.
Soften your belly.
Soften your shoulders.
Relax your jaw and the space between your eyebrows.
Allow your body to be completely relaxed,
Almost as if the ground or your bed is giving you a nice warm hug,
Letting you release.
And we're going to start with a rotation of awareness through the body.
And as I name different parts of the body,
Bring your awareness there and notice what you feel.
You might feel numbness or tingling or some other sensation,
Maybe warm or cold.
You might feel nothing at all and that is completely fine.
Just notice what's there for you.
Starting with the toes of your left foot,
The sole of your left foot,
Your left ankle,
Your left shin,
Left calf.
Feel your left knee,
Your left thigh.
Feel your left hip,
Your whole left leg.
Now bring your attention to the toes of your right foot,
The sole of your right foot.
Feel your right ankle,
Your right shin,
Your right calf,
Your right knee,
Your right thigh,
Your right hip,
Your whole right leg.
Feel both legs together.
Notice any sensations that come up.
Both legs together.
Now bring your attention to your belly,
Your chest,
Your left armpit,
Right armpit.
Feel your lower back,
Your middle back,
Your upper back.
Feel your whole torso.
Bring your attention to your left shoulder,
Left upper arm,
Left elbow,
Left forearm.
Feel your left wrist,
The palm of your left hand,
The fingers of your left hand.
Feel your whole left arm.
Bring your attention now to your right shoulder,
Right upper arm,
Right elbow.
Feel your right forearm,
Your right wrist.
Feel the palm of your right hand,
The fingers of your right hand,
Your whole right arm.
Feel both arms together now.
Both arms together.
Notice any sensations that come up.
Now bring your attention to your throat.
Feel your lips,
Your ears.
Feel your eyes,
Your cheeks.
Feel the space between your eyebrows.
Feel the inside of your mouth,
The inside of your nose.
Feel the crown of your head.
Feel your whole head.
Now feel your whole body,
Your whole body.
Noticing sensations in your whole body.
And now bring your attention back to your belly.
Feel the gentle rise and fall of your belly as you breathe in and as you breathe out.
And now imagine or feel your breath on the inhale as a bright white light filling up your belly.
And as you breathe out,
Feel this bright white light or visualize it filling your whole body.
On the inhale,
Feel or visualize this bright white light filling up your belly.
And on the exhale,
Allow this to distribute to your whole body.
So keep following the breath like that.
Maybe visualizing this bright white light or simply feel it.
The sensation of breath starting from your belly and filling your whole body.
Stay with the breath for a few more moments.
Filling your belly on the inhale and your whole body on the exhale.
Just a few more moments staying with the breath.
And now let the breath go.
Take a moment just feeling your body.
And now take a slightly longer inhale.
Feel your body start to come back.
Becoming a little bit more aware of your body in the space,
Maybe feeling the contact of your body with the floor or your bed.
Take another slightly longer inhale.
Start to bring some movement to your body,
Maybe fingers,
Toes,
Maybe moving your head from side to side.
And when you're ready,
You can open your eyes,
Stay lying down for a few more moments or hug the knees in and come back up.
Thank you very much for joining me.
