Slowly find your way onto your mat for yoga nidra.
Take your time to find a comfortable position.
Use your bolster,
Your eye pillow,
A blanket to cover your body.
Just take your time to find a really comfortable position.
Take your time and allow your body to relax.
Your eyes gently closed.
Feel your breath and allow your body to relax.
Allow your whole body to relax.
Relax your face.
Relax your jaw.
Relax your lips.
Feel your inner smile.
Relax your tongue.
Relax your nose.
Relax your eyes.
Relax your forehead and relax your breath.
Relax.
Allow your body to relax.
The intention,
The sankalpa for this yoga nidra is the third yoga sutra,
TADADRAH RUSVA RUPE AVASTHANAM,
Resting in your true self.
So,
When the movements of the mind,
The thoughts become still,
Then we are resting in our true self.
Repeat the intention after me or use your own sankalpa if you have one.
TADADRAH RUSVA RUPE AVASTHANAM I am resting in my true self.
One more time.
TADADRAH RUSVA RUPE AVASTHANAM I am resting in my true self.
One more time.
TADADRAH RUSVA RUPE AVASTHANAM I am resting in my true self.
TADADRAH RUSVA RUPE AVASTHANAM I am resting in my true self.
One more time.
TADADRAH RUSVA RUPE AVASTHANAM Just observe your breath and relax.
Feel your breath slightly moving your body as it flows in and out.
Observe and relax.
Now,
Softly guide your breath into your belly.
When you exhale,
Your belly slightly moves in and when you inhale,
Your belly smoothly expands in all directions.
When you exhale,
Your belly slightly moves in and when you inhale,
Your belly smoothly expands in all directions.
Continue a few more times in your own pace.
Exhaling a little bit longer,
Your belly moves in.
Inhaling a little bit longer,
Your belly expands.
Continue guiding your breath into your belly.
Just a few more rounds.
Inhaling,
Your belly expands in all directions.
Exhaling,
Your belly moves down.
Beautiful.
Now,
Feel your left leg.
Relax your left toes.
Relax your left toe joints.
Relax your left ankle.
Relax your left knee.
Relax your left hip and relax your left hip joint.
Feel the middle of your forehead,
Ajna chakra,
And relax the middle of your forehead,
Ajna chakra.
Relax.
Now,
Feel your right leg.
Relax your right toes.
Relax your right toe joints.
Relax your right ankle.
Relax your right knee.
Relax your right hip and relax your right hip joint.
Now,
Feel the middle of your forehead,
Ajna chakra,
And relax the middle of your forehead,
Ajna chakra.
Relax.
Relax.
Relax.
Now,
Feel your left arm.
Relax your left fingers.
Relax your left finger joints.
Relax your left wrist.
Relax your left elbow.
Relax your left shoulder.
Relax your left shoulder joint.
Now,
Feel the middle of your forehead,
Ajna chakra,
And relax the middle of your forehead,
Ajna chakra.
Relax.
Now,
Feel your right arm.
Relax your right fingers.
Relax your right finger joints.
Relax your right wrist.
Relax your right elbow.
Relax your right shoulder and relax your right shoulder joint.
Feel the middle of your forehead.
Feel your Ajna chakra and relax the middle of your forehead.
Relax your Ajna chakra.
Relax.
Relax.
Relax.
Now,
Relax the energetic center line of your body.
Feel and relax your pelvis.
Feel and relax below your navel.
Feel and relax your navel.
Feel and relax the middle of your chest.
Soften.
Feel and relax your throat.
Feel and relax your tongue.
Feel and relax your nose.
Feel and relax the middle of your forehead and feel and relax the center part of your crown.
Relax.
Now,
Feel your breath.
Just witness your breath.
We are going to take five deep abdominal breaths together,
Smoothly lengthening our exhales and our inhales.
I'm guiding you.
Let's slowly with awareness and no sound,
Exhale.
And slowly inhaling in your belly,
Allowing your belly to relax and expand in all directions.
Slowly exhale a little bit longer,
No rush.
And inhaling into your belly,
Softening the side muscles of your belly.
Smoothly exhale.
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