Welcome to a short but still relaxing yoga nidra practice.
Take a couple of minutes for yourself.
Find a quiet place where no one disturbs you.
Lay on your back.
Put your arms alongside of your body.
The palms facing the sky.
Your legs relax hip width apart.
Your feet fall to the sides.
Gently close your eyes if you haven't.
Take some natural breath to arrive.
We start with a breathing exercise where we inhale through the nose on the count of 4.
Then we hold the breath in for 7 and exhale completely through the mouth on 8.
Place the tip of your tongue behind your upper front teeth and keep it there throughout the entire practice if possible.
Now breathe out of your mouth completely.
Maybe we make a whoosh sound if you wish.
Close your mouth and inhale through the nose.
2,
3,
4.
Hold your breath.
2,
3,
4,
5,
6,
7.
Exhale completely through your mouth.
3,
4,
5,
6,
7,
8.
Inhale through the nose.
2,
3,
4.
Hold the breath.
2,
3,
4,
5,
6,
7.
Exhale through the mouth.
2,
3,
4,
5,
6,
7.
3,
4,
5,
6,
7,
8.
Inhale through the nose.
2,
3,
4.
Hold your breath.
2,
3,
4,
5,
6,
7.
Exhale through your mouth.
2,
3,
4,
5,
6,
7,
8.
Last round.
Inhale through your nose.
2,
3,
4.
Hold your breath.
2,
3,
4,
5,
6,
7.
Exhale through your mouth.
2,
3,
4,
5,
6,
7,
8.
Return to your natural breath.
Let me take your awareness on your physical body.
When I mention the various points,
Release all the tension there.
Surrender your body to the ground.
Gravity will help you.
Release the back of your head.
Release the right shoulder blade.
Release the left shoulder blade.
Release the right elbow.
The left elbow.
Release the right hand.
The left hand.
The left hand.
The right buttocks.
Release the left.
Release the right heel.
The left heel.
The left heel.
Feel all the points combined.
Feel how they touch the ground.
How they are melting into the earth.
Observe again your natural breath.
Start to deepen your breath.
Calmly breathe in.
And calmly breathe out.
Start to come back to this moment.
To the space you are in.
Start by moving your fingers and toes.
Move your head from side to side.
Give yourself a good morning stretch.
Roll to your favorite side.
And breathe.
When you are ready,
You can come back sitting.
Feel your sitting bones grinded to the floor.
Blinking your eyes open.
Namaste.
