Welcome to this Yoga Nidra meditation for quickly resetting your nervous system.
Begin to find yourself in a comfortable position using any props or pillows that will make you feel as comfortable as possible.
Make sure that your body is supported and that you can be comfortable.
You may lie down in Savasana which is on your back with your arms at your side or on your belly or in any position that is best for you today.
We want to move as little as possible.
Maybe place a pillow behind the head or below the back or underneath the knees allowing your body to completely sink into total relaxation.
You can cover your eyes or simply take a soft gaze.
Consider covering yourself with a blanket so you stay cosy and warm as you move deeper into relaxation.
Take a nice deep breath in through the nose for a count of three.
Exhale out of the mouth for a count of five.
Let's do that two more times.
Breathing in and exhaling a little longer silently counting to three and then counting to five or six.
Begin to relax the body even deeper.
Let the head become really heavy.
So heavy that the neck feels like it can completely relax.
Relax your shoulders.
Mentally relax the tension in your face.
Let the forehead soften.
Gently calm down the movements of the eyes.
Relax down your jaw.
Perhaps parting your teeth.
Let the tongue move away from the roof of the mouth.
Relax the neck and the collarbone.
Relax the torso.
Release any tensions in the hip.
Make any final adjustments to your legs.
Feeling the upper legs and lower legs completely relax all the way to your toes.
The whole body feels supported and able to rest.
I invite you to bring in an intention for your practice.
What word comes to mind?
Is it the word rest?
Or healing?
Or breathe?
What word comes to mind?
What do you need in this time?
In this space?
Perhaps you want to borrow this intention.
I deeply rest.
Or I find healing in this practice.
Think of your intention.
Bring it to mind and repeat it three times.
Breathing in and breathing out.
And moving deeper into the practice.
Beginning with the rotation of consciousness.
As you follow along the body scan.
Allow your awareness to drift from one place to the next.
One part of the body to the next.
Bring all of your awareness now to the top of your head.
The center of the forehead.
The tip of your nose.
Air moving in and out of the nose.
Your right eye.
Your right eyebrow.
Your right temple and cheek.
Your left eye.
Your eyebrow.
Left temple and cheek.
The tip of your nose.
Air moving in and out of the nose.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
The lips.
Upper lip.
Lower lip.
Tip of the tongue.
The root of the tongue.
The center of the throat.
The hollow pit of the throat.
To the center of the chest.
The right side of the chest.
The right shoulder.
The right elbow.
The right wrist.
The right palm of the hand.
The back of the hand.
The tip of the right hand thumb.
The index finger.
The middle finger.
The ring finger.
The little finger.
The right waist.
The right hip.
The right knee.
The right ankle.
The bottom of the foot.
The top of the right foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Moving your awareness to the center of the chest.
Left side of the chest.
Left shoulder.
Elbow.
Left wrist.
Palm of the hand.
Back of the left hand.
Tip of the left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Left waist.
Left hip.
Left knee.
Left ankle.
Bottom of the left foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth.
Fifth toe.
Feel and sense the base of the spine.
The low back.
The mid back.
The right shoulder blade.
The left shoulder blade.
The upper back.
The back of the head.
The entire back of the body all at once.
The entire front of the body all at once.
Feel and sense the whole body.
The whole body at once.
Awareness of the whole body.
Feeling and noticing all of the body.
Bringing your awareness to your breath.
Notice your breath.
Feeling and sensing the natural breath moving in and out.
The natural breath without changing or altering the way you breathe.
Can you imagine now inhaling a golden light through the soles of the feet all the way to the mind's eye and then exhaling from the mind's eye to the soles of the feet.
Inhale,
Soles of the feet to the crown of the head.
And exhale,
Natural breath from the crown of the head to the soles of the feet.
Continuing this awareness of the natural breath.
Observing the energy and the golden light moving from the soles of the feet to the top of the head all the way back down from the top of the head to the soles of the feet.
Breathing in and breathing out.
And then let that go.
Rest here in silence.
Be a witness to the full expansion of your true self.
Welcome back your intention.
Mentally repeating three times your heart's desire or the intention.
Or I rest deeply.
Or find healing in this practice.
Beginning to become aware of the thoughts and emotions and feelings you have in the body.
Turning into the breathtaking.
A nice deep breath in through the nose and exhaling deeply.
Feel your body and the support below you.
Hearing the sounds around.
The sounds in your room.
Beginning to sense your surroundings and the things close to you.
Beginning to take small movements that feel right to you.
Moving your fingers or your toes.
Moving onto your side.
And when you're ready you may open your eyes slowly.
