If you need to make a quick adjustment to the way that you're feeling and the mental state that you're in,
This five-minute practice is for you.
Go ahead and find the most comfortable position that's available to you right now.
And as you settle in,
You may close your eyes or take a soft gaze.
Let's begin with releasing tension and calming down our nervous system by breathing really deeply.
When you're ready,
Take a deep breath in through the nose and feel the body expand 360 degrees.
And as you exhale,
Slowly release the breath and feel the weight dissipate,
The tension leaving the body.
Repeating again,
Inhaling deeply through your nose,
Exhale,
Letting everything go,
Sinking further and further into the surface below you.
And move all of your awareness now to your third eye center.
And as I name body parts,
Allow your awareness to move from one space to the next.
Releasing the awareness now to the hollow pit of your throat,
The center of your chest,
Both arms,
Both hands,
All 10 fingers,
Navel center,
Pubic bone,
Both hips,
Both knees,
Both legs,
Both feet,
All 10 toes.
Feel the entire body at once,
Awareness on the whole body.
And then bring your awareness to behind the forehead.
And allow yourself to rest here for a few moments.
Slowly and gently bring your awareness to your breath.
When you're ready,
Bringing a deep breath in through the nose,
Letting it go out the mouth,
Waking the body.
Become aware of your awareness.
Slowly and gently sense into the space around you.
Notice your body on the surface that's supporting you.
And when you're ready,
Slowly begin to move the body,
Starting with fingers and toes,
Or whatever's calling to you to move first.
Taking your time to come back from this practice and resting here as long as you need,
So your Yoga Nidra practice is now complete.
