Welcome to this Yoga Nidra practice for mental clarity.
Designed for dancers and performers,
This session will recharge your mind and body before stepping on stage.
Yoga Nidra is best done lying down on your back in Savasana.
So have your feet about hip width apart and your arms by your sides with your palms facing up.
It might feel good to pad out your nest by using a bolster or a pillow under your knees and maybe a small cushion or blanket under your head.
As the body temperature tends to drop during Yoga Nidra,
Cover yourself with a blanket to ensure you'll stay warm for the duration of the practice.
So go ahead and make any final adjustments that need attention now.
Just making sure you're fully supported and will be at ease.
Allow the body to completely relax into the surface beneath you and close your eyes.
We will now take three deep breaths,
Slowly in through the nose and sighing out through the mouth.
One,
In through the nose and out through the mouth.
Two,
Let go of tension and three,
Soften into stillness.
Now returning to your natural breath,
Just breathing in and out of the nose.
Next we will move our attention through different parts of the body without moving.
So as I name each part,
You'll bring your awareness to that area and try to visualize it or mentally repeat its name.
It might feel a little quick but that's how this practice is designed.
So let's begin by noticing the space between the eyebrows.
Sensing a gentle energy here,
Perhaps a soft white light.
Take your awareness and that energy to the right thumb.
Now the first finger,
Second finger,
Third finger,
Little finger,
Palm of the right hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit.
Attention now to the right side chest,
Right side ribs,
Waist,
Hip and right thigh.
Now to the knee,
Shin,
Ankle,
Sole of the right foot,
Top of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
All five toes.
The whole right side of the body now.
Moving your attention to the left side of the body,
The light is now in the left thumb,
First finger,
Second finger,
Ring finger,
Little finger,
Palm of the left hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit.
Moving the awareness to the left side of the chest,
Left side ribs,
Waist,
Hip and left thigh.
Now to the left knee,
Shin,
Ankle,
Sole of the left foot,
Top of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
All five toes.
The whole left side of the body now.
Moving to the back of the body,
Your awareness and light is in the right heel,
Left heel,
Right calf,
Left calf,
Back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
Spinal column from the tailbone up to your midbrain,
Midbrain back down to tailbone,
Lower back,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Space between the shoulder blades,
Back of the neck and back of the head.
Now the front,
Top of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Bridge of the nose,
Tip of the nose,
Right nostril,
Left nostril,
Both nostrils,
The whole nose,
Upper lip,
Lower lip,
Both lips together,
Teeth,
Tongue,
Gums,
The whole mouth,
Right side of the jaw,
Left side of the jaw,
Chin,
Front of the neck,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Heart centre,
Upper belly,
Lower belly,
Right side of the pelvis,
Left side of the pelvis,
Pelvic floor,
Whole pelvis.
And now all together,
Awareness of the whole right leg and foot,
The whole left leg and foot,
Both legs and feet together,
The whole right arm and hand,
The whole left arm and hand,
Both arms and hands together,
The whole torso,
Neck and head together,
Whole right side,
Whole left side,
Whole back,
Whole front,
Whole body together now,
Whole body together.
Shift your focus back to your breath,
Observing each inhale and exhale effortless and natural without changing anything.
Feel the coolness as the air enters and the warmth as it leaves.
With each breath,
Sink deeper into relaxation.
If the mind drifts,
Gently return it back to the rhythm of your breath.
Picture now a vast,
Open and clear sky.
Just as the sky remains untouched by passing clouds,
Your mind remains steady and resilient.
Silently repeat these affirmations to yourself.
My mind is sharp,
Focused and clear.
I trust my training and embrace the present moment.
My mind is free from distractions.
I am grounded,
Steady and prepared.
My body knows exactly what to do and I trust it can do it.
My body and mind are in perfect harmony.
Now see yourself on stage,
Moving effortlessly,
Embodying the focus and strength you require.
Feel this clarity anchoring within you.
Slowly bring your attention back to your breath.
Gently roll onto one side,
Pause and then come to a seated position.
Gently blink open your eyes.
We'll finish with a short breath work exercise to sharpen your focus.
This is alternate nostril breath,
So place your right index and middle fingers on your forehead.
Close your left nostril with your ring finger.
Inhale deeply through the right nostril.
Close your right nostril with your thumb.
Release your ring finger and exhale through the left nostril.
Repeat this for five rounds.
Close left nostril,
Inhale through the right.
Close right nostril with your thumb,
Exhale through the left.
In through the right,
Out through the left.
Two more times,
Feeling the energy and alertness return within you.
And when you've completed that,
Just bringing your breath back to its natural rhythm.
Your yoga nidra practice is now complete.
Carry the sense of ease and focus into your performance.
Move with confidence and clarity.
