Welcome to this yoga nidra practice.
Begin by finding a comfortable space where you will not be disturbed.
Position yourself on your back with your hands and your feet somewhat symmetrical to your spine.
Turn the palms to face upwards.
Make sure the back of your head is comfortable and softly close your eyes.
Take a moment to relax your forehead.
Let your eyes sink down into their sockets.
Invite the cheeks to relax and the jaw to release.
Let the tongue rest in the bottom of the mouth.
Allow your shoulders to soften to the floor.
Relax your hips.
Invite your feet to just flop out to the sides.
Give yourself permission to relax,
Release and rest.
Begin to take a deeper breath through your nose,
Filling your lungs completely.
As you exhale,
Let the mouth open and make sound.
Release any tension from your body.
Let's do this again.
Inhaling deeply through the nose,
Filling your lungs and exhaling fully through the mouth,
Letting go of any worries or stress.
Allow your body and mind to soften fully.
Surrender to the guidance of my voice and to the instructions that I give.
As we move through the process of rotating awareness around the various body parts,
Every time you bring your awareness to each body part,
That area will become relaxed.
Let's begin this process now.
At the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm of the hand,
Back of the hand,
The right wrist,
Lower arm,
Elbow,
Upper arm and the right shoulder.
Feeling that sense of relaxation in the whole right arm and hand.
Awareness now to the left hand thumb,
The index finger,
Middle finger,
Ring finger and the little finger,
The palm of the hand,
Back of the hand,
The left wrist,
Lower arm,
Elbow,
Upper arm,
Left shoulder.
Feeling that sense of relaxation in the whole left arm and hand.
Taking awareness now to the crown of the head,
The forehead,
The right eyebrow,
Left eyebrow,
The eyebrow center,
Right eye,
Left eye,
Right cheek,
Left cheek,
Right ear,
Left ear,
The nose,
Upper lip,
Lower lip,
Chin,
Throat and now feeling that sense of relaxation in the entire head.
Awareness to the right side of the chest,
Left side of the chest,
The right shoulder blade and the left shoulder blade.
Awareness to the right side of the ribs,
Left side of the ribs,
The upper abdomen,
Lower abdomen,
The middle back area,
Lower back area,
The entire length of the spine and now awareness in the whole torso.
Feeling the right hip relaxing,
The upper right leg,
The knee,
The lower right leg,
The right ankle and the whole of the right foot,
The top of the foot,
Sole of the foot,
All five toes,
The right big toe,
Second toe,
Third,
Fourth and fifth toe.
Feeling the whole right leg and foot relax.
Feeling the left hip relaxing,
The left upper leg,
The knee,
Left lower leg,
Left ankle and the whole of the left foot,
Top of the foot,
Sole of the foot,
All five toes,
Left big toe,
Second toe,
Third,
Fourth and fifth.
Feeling the whole left leg and foot relaxed.
Finally become aware of your entire body as a whole.
Feel the body as a container of relaxation,
Enveloped in a sense of peace and tranquility that you have created for yourself.
Allow yourself a moment to be here and feel this sensation.
Remind yourself that you can revisit this feeling and this space whenever you need and now slowly bring your awareness back into the body.
Invite a deeper breath and begin to notice your environment.
Notice the sounds,
The textures on your skin,
The smells and then gently blink your eyes open.
From here just moving the body in any way you feel you need as you reawaken and move into the rest of your day.
Thank you for your practice.
