Yoga Nidra + Bi-Lateral Music

Hi and welcome to your yoga nidra session.

As you prepare for your practice to begin,

You can lie in shavasana pose,

Allowing your legs to fall comfortably,

Your feet,

Your palms up or down by your side,

Resting on your heart or stomach.

You can have some support under your knees or neck,

Option to be in fetal position either right or left side with a pillow under your neck.

You can create a cocoon in your bed with blankets.

Find a spot that's calling you to be comfortable.

During this session,

There should be no physical movement.

Close your eyes and keep them closed until you're advised to open up.

Take a deep breath and as you breathe out,

Feel everything from the day flowing out of you.

And the yoga nidra practice that follows,

You're going to develop a feeling of relaxation in the body.

You're going to develop a feeling of rest,

Almost as if you're going to fall asleep,

But not quite there.

You're going to become aware of different sensations and feelings in your body.

Perhaps thoughts will come and go.

Simply allow them to come and go.

If you catch yourself staying focused on a thought for too long,

Gently remind yourself to come back.

Simply follow my voice with attention and feeling.

Allow yourself to become calm and steady.

At this time,

You may want to set an intention for your yoga nidra practice.

It could be very simple.

It could be just to stay awake.

It could be to become more aware of your physical feelings,

Your emotions,

To understand what peace feels like,

Rest,

Relaxation.

As we get started,

You can focus on this intention.

We will begin to move our awareness through the different parts of our body.

Taking note of which body part we're on,

Becoming more aware.

Keep yourself alert,

But remove intensely concentrating.

Start to notice your right hand,

Your right side,

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The palm of your hand,

The back of your hand,

The wrist,

The lower arm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The right wrist,

Right hip,

Your right thigh,

The knee cap,

The calf muscle,

The ankle,

Your heel,

The sole of the right foot,

The top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left side,

Aware of the left hand thumb,

Left hand second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

The wrist,

The lower arm,

Your elbow,

The upper arm,

The shoulder,

The armpit,

The left waist,

Your left hip,

The left thigh,

Knee cap,

The calf muscle,

The ankle,

The heel,

The sole of the left foot,

The top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Moving to the back,

Become aware of the right shoulder,

The shoulder blade,

The left shoulder,

Left shoulder blade,

The spine,

The upper back,

Mid back,

The lower back,

The entire back,

The top of the head,

The forehead,

Both sides of the head,

The right eyebrow,

The left eyebrow,

The space between the eyebrows,

The right eyelid,

The left eyelid,

The right eye,

The left eye,

The right ear,

The left ear,

Your right cheek,

Left cheek,

Your nose,

The tip of your nose,

The upper lip,

The lower lip,

The chin,

The throat,

The right chest,

The left chest,

The middle of the chest,

The abdominal,

The navel,

The whole right leg,

Whole left leg,

Both legs together,

The whole right arm,

The whole left arm,

Both arms,

The entire back,

Spine,

Shoulders,

Blades,

The whole front body,

Abdomen,

Chest,

The entire front and back body together,

The whole head and the entire body together,

The whole body together,

The whole body together.

Stay aware,

Try not to sleep,

No movement,

The whole body on the floor,

Keep breathing,

Breathing,

Breath,

Coming back to the right side,

Moving through the body slower this right hand thumb second finger third finger fourth finger fifth finger palm of the hand back of the hand the wrist the lower arm your elbow upper arm the shoulder the armpit your right wrist right hip right thigh the knee cap the calf muscle your ankle the heel the sole of the right foot the top of the foot the big toe second toe third toe fourth toe fifth become aware of the left hand thumb second finger third finger fourth finger fifth finger palm of the hand back of the hand the wrist the lower arm elbow upper arm upper arm shoulder the armpit left waist the left hip the left thigh knee cap the calf muscle your ankle the heel the sole of the left foot the top of the foot the big toe second toe third toe fourth toe fifth toe moving to your back become aware of the right shoulder the blade the left shoulder the left shoulder blade upper back mid back back lower back the spine we hold that together move to the top of the head the forehead both sides of the head right eyebrow left eyebrow space between the eyebrows the right eyelid left eyelid right eye the left eye the right ear the left ear left ear right cheek left cheek the nose the triple the nose upper lower the chin the throat the tongue right chest left chest middle of the chest the abdomen the navel the whole of the right leg the whole of the left leg both legs together the whole of the right arm the left both arms together the entire back spine shoulder blades the front body abdomen the whole front and back body together the whole head and whole body together continue to breathe the whole body on the floor or in your cocoon resting in fetal position stay still as you are aware intentional moving through your body one more time this time a little slower moving through the right side right hand thumb second finger third finger fourth finger fifth finger the hand your right palm right back of hand the wrist the lower arm the elbow upper arm shoulder armpit right waist right hand the right thigh kneecap calf muscle the ankle the heel sole of the right foot top of the foot the big toe second third fourth fifth down the back right shoulder right shoulder blade left shoulder left shoulder blade upper back right back low back the spine awareness of your entire back ticket moving to the top of the head the forehead both sides of the head right eyebrow left eyebrow space between the eyebrows right eye lens left eye lens right eye left eye the right ear left ear right cheek left cheek the nose the tip of the nose upper lip lower lip the chin throat tongue jaw right chest left chest middle chest the whole of the right leg the left leg both legs together the whole right arm the whole left arm both arms together the whole back spine the whole back spine shoulders shoulders the whole front abdomen chest the front body and back body together the front body the back body the head the whole body together stay still and away become aware of your breath feel the flow of your breath in and out of your eyes yes avoid changing the rhythm breathing is natural automatic and happening now with no effort maintain awareness of your breath complete awareness now concentrate on your awareness on the movement and your navel area concentrate on your navel areas your stomach is rising and falling with every breath with each inhale and exhale it expands and contracts concentrate on this movement in synchronization with your breath keep breathing become more and more aware start counting your breaths backwards from 30 to 1 30 navel falling 29 rising 28 falling 27 rising 26 falling 25 rising 24 falling 23 rising 22 falling 21 rising 20 falling 19 19 rising 18 falling 17 rising 16 falling 15 rising 14 falling 13 rising 12 falling 11 rising 10 9 rising 8 falling 7 rising 6 falling 5 rising 4 falling 3 rising 2 falling 1 rising 0 falling continue to breathe this time shifting your attention to your chest once you're at your chest notice the rise and fall with each and every breath continue with the awareness of the movement of your chest and in the same way counting backwards from 30 with the rise and fall of each breath 30 29 28 27 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 1 continue to stay focused on your breath the rise and fall through your upper body move your awareness up to the neck and notice what that feels like with each inhale and exhale be completely aware of the movement of your breath starting with 30 taking notice on the breath through the throat with each inhale and exhale 30 29 28 27 26 25 24 23 22 21 20 19 18 17 19 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 1 continue the concentration on your breath moving from your abdomen your navel through your chest your throat and fill through the nostrils each inhalation and exhalation being aware counting down for 30 29 28 27 26 25 24 23 22 21 20 19 18 17 19 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 2 1 release from all the concentration and just breathe stay stillness awareness aware of your intention emotion thoughts relaxation Come back to your intention that you set at the beginning of your yoga ninja practice.

Focus on as you breathe.

On your next inhale,

Let go of all your concentration.

On your exhale,

Get rid of everything that no longer serves you.

Breathe deep and slow on your inhale.

And exhale even slower.

Continue to breathe.

As you hear my voice develop an awareness of your body from the crown of your head to the very tips of your toes.

Become aware of the space beneath you,

Beside you.

Become aware of the room you're in,

Your surroundings.

Stay in stillness as you begin to become more aware of your body and reawaken through your toes.

Getting some movement,

Maybe little wins.

Movement to your feet,

An awareness through each leg.

An awareness through your front body,

Your back body,

Your arms,

A little wiggle of your fingers,

Of movement in the wrists.

Stay soft and through your face as you begin to reawaken through your neck.

Move it slowly with intention side to side.

Keep your eyes closed,

Soft and through your face.

Relax through your jaw,

Your tongue resting on the bottom of your mouth as you begin to reawaken through the tip of your head.

When you're ready,

You can add a good morning stretch arms overhead,

Toes pointing,

Lengthening with each inhale one inch longer in opposite directions.

Begin to soften your eyes open.

No rush to get up.

Take your time.

When you're ready,

If you're not there,

Roll into either right or left fetal position.

Rest there.

Keep breathing.

Yourself to a seated position when you're ready.

That's the completion of your yoga ninja practice today.

Thank you for joining me.

Take this film and allow it to permeate through your day and your week.

You're welcome.

You're welcome.

You're welcome.

You're welcome.

You're welcome.

You're welcome.

You're welcome.

You're welcome.

You're welcome.

You're welcome.

You're welcome.

You're welcome.

You're welcome.

You're welcome.

You're welcome.