Hello,
My name is Lori.
This is a mini-session of Yoga Nidra.
Maybe you're here for a reset in your day,
Maybe to help calm your body and mind before sleep,
Or maybe you're taking a moment for yourself to reconnect with your body and slow down.
Whatever the reason,
I'm happy to guide you.
Let's begin.
If you can lay down,
This is optimal.
Feel into a cozy position,
Adjust your arms,
Adjust your legs,
Adjust your head,
And ensure that you feel spacious and then find stillness.
For a moment,
Notice the sensation that even when still,
Your breath is moving you.
You are rising and falling,
You are lengthening and softening,
Filling and finally releasing.
Feel the stream of air touching the nostrils,
Cool air going in and filtering out warm.
Feel the sensation of the support below you,
Touching your heels,
The texture of the surface below your hands,
Your hips rooted into the floor,
And the imprint of your shoulders.
Feel the presence of your spine,
The gentle lengthening as you breathe.
Notice the muscles of your low back and allow your shoulders to relax towards the floor.
Begin to notice the rhythm of your belly as it moves.
Notice the ribcage as it expands and contracts.
Notice the heart space as it softens around each exhale.
Feel the weight of your arms,
The sensation of the palm of your hands.
Notice the back of your hands.
Experience all ten of your fingers.
Notice your hips and with a little awareness,
Allow them to relax just a little bit more.
Your thigh muscles relaxing towards the floor by the pull of gravity.
Relax your knees,
Your calves.
Let your feet heavy themselves towards the floor.
Feel all ten of your toes.
Now feel the presence of just the big toe of your right foot.
Now the middle toe and the pinky toe.
Notice the top of your foot.
Feel the sensation of your right ankle,
The shin,
The top of the knee cap,
The outer right thigh.
Notice your right hip bone,
The side of your belly,
The right ribcage,
The armpit,
The bicep,
The inner right forearm,
The thumb,
Middle finger,
And pinky.
Sense a line of sensation up the outer right arm to the shoulder,
Right side of the neck.
Sense your right ear,
Right temple,
Right eyelid,
The space between the eyelids full of energy and sensation.
Feel the presence of your scalp,
Of your forehead,
And then your left eyelid,
The left temple.
Sense your left ear,
The left side of your neck,
And then the shoulder.
Feel the line of sensation down the left side of the arm to the pinky finger.
Sense the middle finger and the left thumb.
Feel the inner forearm,
Bicep,
Armpit,
Left ribcage,
And the side of the belly,
Your left hip bone,
Your outer left thigh,
Your knee cap,
And your shin.
Notice the sensation of your left ankle,
The top of the foot,
The left pinky toe,
The middle toe,
And your big toe.
Experience the entire left leg,
The entire right leg,
The entire left body,
Your entire right body.
Feel your entire body relaxed,
Grounded,
And full of sensation.
Now shift your awareness to the air coming in and out of the nose as you breathe.
Feel again its coolness as you inhale and its warmth as you exhale.
For a moment,
Follow only the sensation of the air in and out of your left nostril.
Cool air in,
Warm air out.
Cool air in,
Warm air out.
Now shift to the right nostril,
Cool air in,
And warm out.
Cool in,
And a stream of warm air out.
Now begin to follow the cool air in the left nostril,
And out with cool air of the right.
Warm air in the left nostril,
And cool air out of the right.
Begin to count down from 10,
Cool air in the left,
Out the right,
For 10.
Cool air in the left,
Warm air out the right,
For 9.
Keep going on your own until you find number zero.
Allow yourself to shift back to your natural breath.
Become aware of your body touching the floor,
And the air touching your skin.
Begin to move gently to waken your body,
And then softly open your eyes.
Our session is finished.
I hope that you are able to carry the effects of this session into your day,
Or as you drift into sleep.
Namaste.
