Welcome to our afternoon yoga nidra pick-me-up,
Taking your time to get settled.
You could be seated,
You can lie down in any way that you will be comfortable,
Maybe hitting pause for a moment to grab fluffy socks,
Blankets and cushions so that you will be as comfortable as possible.
And when you are sure that you really are as comfortable as you can possibly be,
Allowing your body to surrender into stillness and heaviness,
Completely letting go.
Doing a sense check that your head is comfortable,
That your shoulders,
Arms and hands are all supported and comfortable.
A sense checking that your lower back,
Pelvis and hips are as comfortable as they can possibly be.
And all the way down,
Your knees,
Ankles,
Your feet and toes,
All supported and comfy.
And then just start to notice your sense of smell,
Noticing if there's any smells present at the moment.
Noticing if there's any tastes inside of your mouth.
Noticing your sense of sight,
So your eyes may well be closed,
In which case you could just notice what you notice on the backs of your eyelids.
And then noticing your sense of touch,
Noticing different textures and temperatures on the skin.
Noticing any touch points between you and the earth beneath you.
And then allowing your attention to drift to your sense of hearing,
Not needing to search out any sounds.
Just allowing the sound waves to travel to you or to travel past you.
Noticing any sounds inside of the room you're in at the moment.
And then seeing if you can notice the sound of your breath.
Noticing your breath.
And as you are breathing,
Saying to yourself,
I'm filling up my energy reserves.
On your inhale,
You can say to yourself,
I'm filling up.
And on your exhale,
You can say to yourself,
My energy reserves.
On your inhale,
Saying to yourself,
I'm filling up.
And on your exhale,
Saying to yourself,
My energy reserves.
And then letting that go.
Softening the tip of your tongue.
And resting your tongue down into the base of your mouth.
Relaxing the hinges of your jaw.
Relaxing your cheeks.
All the little muscles around the eyes.
Eyebrows and the space between the eyebrows.
Relax your forehead.
The skin of your scalp.
The bones of your skull.
The back of the neck.
The sides of the neck.
The throat.
Relax the space between the collarbones.
Right collarbone.
Right shoulder.
Right upper arm.
Elbow.
Lower arm.
Wrist.
The palm of the right hand.
Right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The whole right hand.
The whole right arm.
Right shoulder.
Right shoulder blade.
The space between the shoulder blades.
Left shoulder blade.
Left shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
The palm of the left hand.
Left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The whole left hand.
The whole left arm.
Left shoulder.
Left collarbone.
The space between the collarbones.
The whole chest.
The sides of the ribcage.
The upper back.
The lower back.
The sides of the waist and the belly.
Relax your whole pelvis.
The lower abdomen.
Right hip.
Left hip.
The glutes.
The whole pelvis.
Relax the right thigh.
Kneecap and knee.
Lower leg.
Ankle.
Right heel.
The sole of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
All of the toes on the right foot.
The whole right foot.
The whole right leg.
Right hip.
Left hip.
Left thigh.
Kneecap and knee.
Lower leg.
Ankle.
The sole of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole left foot.
The whole left leg.
Left hip.
Both feet.
Both legs.
Both hips.
The whole torso.
Both shoulders,
Arms,
Hands and the head.
With this relaxed body,
Just going inside for a moment.
Knowing energy is used up so quickly when we're in the midst of a challenge or worried about something.
Ask your inner wisdom,
What can you put down today?
What do you not need to worry about?
What can you let go of?
And sensing into your energy reserves being filled up.
Sensing into your physical body,
Feeling light and full of energy.
And sense into your breath.
Starting to deepen and energize your breath.
On your inhale,
Saying to yourself,
I'm filling up.
And on your exhale,
Saying to yourself,
My energy reserves.
Allowing your body and your mind to re-energize,
To wake up with that breath.
Knowing that you are here,
Do your best to let go of your unnecessary worries.
Let your energy reserves stay full.
And Hero,
Have a great afternoon.
