Experience sensation in your left hip, leg, and foot, and then in your right hip, leg, and foot. Scan your attention through your left arm and left palm, your right arm and right palm, and then both arms and hands simultaneously. Sense your forehead, scalp, neck, and the inside of your throat. Sense your jaw, mouth, ears, nose, and eyes. Gradually move your awareness through your body. Re-experience your Inner Resource at any time during your practice or in daily life when you feel overwhelmed by an emotion, thought, or life circumstance and wish to feel secure and at ease.Ĥ. You may imagine a place, person, or experience that helps you feel secure and at ease and that helps you feel within your body the sense of well-being. Bring attention to your Inner Resource, a safe haven within your body where you experience feelings of security, well-being, and calm. Whatever your intention, welcome and affirm it with your entire body and mind.ģ. It might be to relax and rest, or to inquire into a particular sensation, emotion, or belief. Reflect on your intention for your practice today. Feel this heartfelt desire with your entire body while imagining and experiencing it in this moment as if it were true.Ģ. Perhaps it is a desire for health, well-being, or awakening. Bring to mind your heart’s deepest desire-something that you want more than anything else in life. See also Discover the Peaceful Practice of Yoga Nidraġ. Release excess tension throughout your body and feel a sense of relaxation spreading throughout your entire body and mind.
Notice and welcome sounds, smells, and taste as well as color and light. Place a folded blanket under your head for a pillow.
Lie down with your sitting bones on the mat and with the bolster supporting you from the low back to the head. Getting Started: Set up your Yoga Nidra practice space by placing a bolster lengthwise on your mat and slipping a block under the top end, so that the bolster slants gently.