Hi,
And welcome to your meditation breathwork session for today,
And welcome to the practice of yoga nidra.
In this guided practice,
I am going to encourage you to be as comfortable as possible.
So lie down and get cozy so you can feel relaxed and have a nice waking up type of feeling,
Feeling refreshed and rejuvenated when we're done.
It's a short practice,
So let's begin.
Close your eyes and take a deep breath in.
And as you breathe out,
Feel all the cares and worries that you have inside flow right out of you.
Take another deep breath in and breathe out,
Softening and just let go.
I'd like you now to think about your Sankalpa,
Which is your resolve or a very short positive statement in simple language,
And it should be really simple.
So something you'd like to focus on for today in your life,
State your Sankalpa three times.
Say it with awareness,
Feeling,
And emphasis.
I'll now begin to guide you to relax each body part.
Bring awareness to the right side of your body.
Relax the right thumb,
Right index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of your right hand,
Back of your right hand,
Right wrist,
Forearm,
Elbow,
Upper arm.
Relax your right shoulder,
Armpit,
Right side of the chest,
Right side of your belly and your entire waist.
Relax your right hip,
Hamstring,
Thigh,
Knee.
Relax your right calf muscle,
Ankle,
Heel,
Sole of your top foot,
Top of your foot,
And your toes.
Relax your right big toe,
Second toe,
Third toe,
Fourth toe,
And pinky toe.
Relax the entire right side of your body.
Keep breathing.
Breathe in and breathe out.
Beautiful work.
Now let's begin to relax the left side of the body.
Relax your left thumb,
Left index finger,
Middle finger,
Ring finger,
Pinky finger.
Relax the palm of your left hand,
Back of your left hand,
Your left wrist,
Forearm,
Elbow,
Upper arm.
Relax your left armpit,
Shoulder,
Left side of your chest,
Left side of your belly and your entire waist.
Relax your left hip,
Hamstring,
Thigh,
Kneecap.
Relax your left ankle,
Calf,
Heel,
Sole of the foot,
Top of your foot,
And your left toes.
Relax your big left toe,
Second toe,
Third toe,
Fourth toe,
And pinky toe.
Relax the left entire side of your body.
Stay awake.
Listen to my words.
Relax your jaw.
Allow that tongue to hang in the back of your mouth and begin to notice and feel the breath in your mouth.
Notice your inhales as you enter in and feel the breath moving out of your nose or mouth.
Feel the flow in and out of your lungs.
Now take your focus down to your belly and feel the belly rise and fall with every breath.
And we'll end by counting back from 10.
And you can do this on your own,
Starting with 10.
Keep breathing.
Three,
Two,
And one.
And lastly,
To finish,
Let's repeat our resolve.
Taking the same resolve you made at the beginning of the practice.
Don't change it.
Repeat it three times with full awareness and feeling,
Bringing your awareness back to your breath.
Start to wiggle the fingers and the toes.
Blink open your eyes,
And amazing job,
Everybody.
If that was your first Yoga Nidra practice,
It was a short one today.
Normally we go a lot longer,
But we can save that for another time.
Have a beautiful day.
