Hello everyone,
This is a yoga nidra for busy minds,
To calm your nervous system and quieting racing thoughts.
Let's start by settling in by laying down in a comfortable position,
Ideally on your back with the body fully supported.
Let the legs fall open naturally,
Arms resting comfortably beside you,
And your palms are relaxed.
Allow the eyes to close gently.
Let's start by taking a slow breath in through your nose,
And exhaling out through your mouth.
Let the body soften.
Let's take another deep inhale through your nose,
And slowly exhaling out.
Let's start to feel the surface beneath you,
Holding your entire weight.
Nothing to perform,
Nothing to fix,
Just being here.
Let's bring a gentle intention to the mind,
Something simple,
True and calming.
Can be something like,
I am safe,
My mind is steady and calm,
I rest in ease.
Let the intention float softly in your awareness.
No effort,
Just presence.
Now bring attention to your natural breath.
Feel the rise and fall of the belly,
And now gradually lengthen the exhale.
The body's natural switch into rest.
Inhaling deeply,
Feel expanding,
Exhaling,
Long release.
Feel the breath sweeping downward through the body,
Soothing,
Slowing,
Grounding.
With each breath out,
Imagine tension flowing down the spine,
Into the floor,
Away from you.
Now bring awareness to specific parts of the body,
Following the sequence calmly.
Do not focus on the body.
Do not move,
Just notice.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand.
Wrists,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right collarbone,
Right chest,
Right waist,
Right hip,
Thigh,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole right side of the body together.
Right hand thumb,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left collarbone,
Left chest,
Left waist,
Left hip,
Thigh,
Calf,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole left side of the body together.
Right shoulder blade,
Left shoulder blade,
Upper back,
Middle back,
Lower back,
Sacrum,
Back of the legs,
Heels,
The whole back of the body together.
Forehead,
Eyebrows,
Space between the eyebrows,
Nose,
Eyes,
Cheeks,
Nose,
Lips,
Jaw,
Throat,
Collarbones,
Center of the chest,
The heart space,
Ribs,
Navel,
Lower belly,
Pelvis,
The whole front of the body together.
Feel the entire body as one field of sensation.
Effortless,
Heavy,
Silent,
Let the whole system sink deeper.
Now imagine the breath now as cool breeze gently blowing through the mind.
With each inhale,
Cool,
Fresh air moves in.
With each exhale,
Warm,
Buzzy,
Tangled thoughts drift out.
See thoughts as mist dissolving in the air,
Nothing to chase,
Nothing to control.
If the mind races,
Whisper internally,
Let it pass and return to the gentle breeze of breath.
Feel the brain softening,
The forehead widening,
The jaw releasing.
The tongue melting into the mouth.
The mind becomes a wide,
Spacious sky.
Thoughts drifting like clouds,
Then disappearing.
Picture yourself in a deeply safe place.
Whatever arrives naturally.
A quiet forest trail.
Calm beach.
A dim,
Warm room.
A place where nothing is required of you.
In this place,
The air is soft.
The sounds are gentle.
The atmosphere slow and spacious.
Feel yourself resting here.
Feel the body being held.
Feel the mind slow down like water,
Setting into stillness.
Let peace gather in your belly.
Let warmth spread through your chest.
Let safety wrap around you like a blanket.
Here,
There is nothing to solve,
Nothing to prepare for,
Nothing to outrun.
This moment is enough.
Now return softly to your intention.
Repeat it three times internally.
I am safe.
My mind is calm.
I rest deeply.
Let the words sink into the quiet space within you.
Now begin to deepen your breath.
Feel the belly move.
The ribs expand.
The heart beats.
Gently wiggle the fingers on your hands,
On your toes.
Bringing some life into your body.
Taking your time.
Now begin waking up from this journey.
When you're ready,
You can start to roll slowly to one side and pause there.
Notice the quality of your breath.
The quiet in the mind.
The softness in the body.
And when you're ready,
You can start to press up gently to a comfortable seated position.
Take one final slow inhale through your nose.
And a long exhale through your mouth.
Your practice is completed.
Carry this calmness within you.
Thank you.
