Let's begin the practice of Yoga Nidra.
Lie down on your back,
Relaxing your entire body.
Make sure that you're totally comfortable.
Adjust yourself so that you are completely comfortable.
Close your eyes.
Feel your eyelids become heavy.
Relax your jaw.
Relax your jaw again.
And breathe through your nose.
Take a deep,
Slow breath through your nose,
Filling your chest and belly with breath.
And slowly exhale,
Releasing tension and stress.
Inhale slowly and deeply,
Feeling your back body expand with breath.
And slowly exhale,
Releasing tightness in the body.
Inhale again,
Taking a long,
Full breath into your whole body.
And exhale smoothly and slowly,
Letting everything go.
Breathe quietly through your nose.
Relax the muscles in your abdomen and focus on the navel rising and falling with your breath.
Begin to count backwards on your breath at the navel,
Starting with the number four.
Inhale into your navel and say to yourself,
Four.
Exhale repeating four.
Inhale and say to yourself,
Three.
Exhaling three.
Inhale two.
Exhale two.
Inhale one.
Exhale one.
Relax the muscles in your chest and breathe into this area.
Feel your chest rise and fall with your breath.
Count backwards on your breath in the chest,
Starting with the number four,
Counting backwards to one.
Relax the muscles in your throat and move the focus of the breath into your throat.
Feel how your throat rises and falls with your breath.
Count backwards on your breath in the throat,
Starting with the number four,
Counting backwards to one.
Now focus on the breath in the nostrils.
Feel how your nostrils rise and fall with your breath.
Begin to count backwards on the breath in the nostrils,
Starting with the number four,
Counting backwards to one.
Relax all effort.
Become aware of your body lying on the floor.
Become aware of your body breathing,
Lying on the floor.
Take your time to slowly sit up.
The practice of yoga nidra is complete.
