Welcome to our Yoga Nidra practice.
This is a beautiful body relaxation exercise that you can do before bed as a way to wind down,
Becoming calm in your body,
Mind and heart.
Or you can do it in the morning as a way to start your day from a place of gentleness and ease.
You might even use it as an afternoon reset.
Come back into your body and align with your core center frequency.
Come to a comfortable position laying down on your back.
Make any adjustments you need,
Perhaps placing a pillow under your head or under your knees.
You might even lay down in your bed so you can drift right off to sleep.
Let your feet lay hip distance apart or slightly wider with your feet splaying outwards.
Let your hips be heavy and your chin slightly tucked to keep a long spine.
Place your arms a few inches away from your body,
Creating space and allow your palms to face upwards towards the sky.
Close your eyes.
Breathe in through your nose and let it go with a sigh through your mouth.
Again breathe in,
This time tensing and tightening every muscle of your body,
Squeezing and release all tension completely as you exhale with a sigh.
Again breathe in,
Tightening all the muscles of your body,
Making fists with your hand,
Scrunching your face,
And exhale,
Release and relax completely.
This time breathe in,
Tightening every muscle of your body,
Squeezing and release all tension completely as you exhale with a sigh.
I will now be guiding you through our Yoga Nidra practice.
As I speak a body part,
Bring all of your attention to the area and invite it to relax completely,
Being a safe,
Gentle space for your body to find ease and relaxation.
Let's begin with the sole of your right foot.
Bring all of your awareness to the sole of your right foot,
Invite it to soften,
Surrender and relax completely.
The top of your right foot.
Your right ankle.
Your calf.
Your right knee.
Your upper leg.
Your right hip.
Your right glute.
Inviting your whole right leg to relax completely.
Bring all of your awareness to the sole of your left foot as you invite it to relax,
Soften and surrender completely.
The top of your left foot.
Your left ankle.
Your calf.
Your left knee.
Your upper leg.
Your left hip.
Your left glute.
Invite your whole left leg to relax completely.
Feel both legs heavy,
Surrendered and completely relaxed now.
Invite your genitals to relax.
Your perineum.
Your sacrum.
Your belly.
Your upper abdomen.
Your chest.
Your breasts.
Your back.
Feel your whole torso soft,
At ease,
Heavy and relaxed.
Invite your right shoulder to relax.
Your upper arm.
Your elbow.
Your lower arm.
Back of your hand.
Your palm.
Your fingers.
Invite your whole right arm to relax and be heavy.
Relax your left shoulder.
Your upper left arm.
Your elbow.
Your lower arm.
The back of your hand.
Your palm.
Your fingers.
Your whole left arm is relaxed and heavy.
Relax and be soft through your heart space.
Your neck.
The back of your head.
The top of your head.
Your ears.
Your cheeks.
Your lips.
Teeth.
Tongue.
Chin.
Your jaw.
Forehead.
The space between your eyebrows.
Feel your whole face soft,
Supple and relaxed now.
Relax your mind.
Let all thought dissolve and dissipate.
Invite your interior organs,
Tissues and cells of your body to relax,
Soften and be supple now.
Your whole body is relaxed,
Soft and perfectly at peace.
Soft breath in.
.
.
Easy breath out.
If it's time,
You may drift softly off to sleep now.
Beginning your day,
Start to bring some gentle movements into your fingers,
Into your toes.
Maybe rolling your wrists and ankles.
Moving your head from side to side slowly.
Rolling into the fetal position.
Taking your time as you come up into a seated position.
Bringing your hands to prayer position at your heart.
Softly bowing your chin in towards your chest.
Taking a deep breath in through your nose.
Releasing it with a soft sigh.
Completely and purely being as you are.
Loving and allowing what is here now.
Let's close our practice with a chant of Aum.
Inhale.
.
.
Aum.
.
.
May this beautiful moment continue to expand for you in ever increasing sensations of surprise,
Inner softness and delight.
From my heart to yours,
Namaste.
