This post is part one of a two part article, read last week's post about yoga nidra and the family.
- Lying in shavasana, cover the body to keep warm. Let the legs be straight and the feet naturally relax to the sides – this helps to opens the hips. Rest the arms straight by your sides with the palms facing upwards. This will relax the shoulders and open the heart. Take a deep breath in and raise the head off the mat drawing the chin into the chest, lengthening the back of the neck. Place the head back on the mat and feel the spine straight and long.
- During this practice do your best to stay awake, staying conscious and aware throughout.
- Begin to feel a sense of relaxation throughout the whole body from the tips of the toes all the way up to the top of the head. Every time you exhale, let go just a little bit more. Surrender yourself to the earth, trust that the earth will take all your body-weight, and every time you feel yourself relaxing know that it is a chance to give yourself permission to relax a bit more.
- Let go… feel yourself sinking further and further and further.
- 1 minute’s silence
- At this point we will make a “resolve” – a short positive statement that is personalto who you are. Discover this statement naturally without any effort or too much thought, and repeat it three times to yourself with total awareness. (This may be as simple as “I am happy”.)
- Now let the resolve disappear like a puff of smoke, knowing that it will come true as it is part of a deep yoga nidra practice.
- We will now become aware of each part of our body, and as each part is repeated silently, suggest that it relaxes.
- Start by taking your awareness to your toes. Relax your two big toes and then slowly work along until you reach your little toes…relax.
- Relax the tops of the feet, the soles of the feet and the heels… relax the whole foot.
- Let your awareness move up into the ankles, relax each tiny bone in the ankle joints… relax the ankles.
- Relax the whole of the lower leg, the knees and the large muscles in the thigh… relax the whole leg.
- Start to take your attention upwards relaxing the buttocks and the whole of the pelvis. Feel any tension you have releasing down into the earth, let it go.
- Relax the lower back, middle back and the upper back…. let go, let go, let go.
- Release all tension, and troubles and any anxieties…. relax
- pause for 30 seconds
- Relax your abdomen, your rib cage and the upper chest, letting go of any tension in the shoulders, upper arms, elbows, forearms, wrists, tops of the hands, palms of the hands, relax each thumb and ﬁnger individually.
- take 1-minute pause
- Let us now relax the neck and the throat. Soften the facial muscles all the way up too the top of the head.
- Take pleasure in this feeling, knowing that you don’t have to do anything or be anywhere. All you have to do is listen, relax and let go.
- take 1-minute pause
- As you become aware of the relaxation in every part of the body, begin to feel that every part of the body is melting, from the toes all the way up to the crown of the head.
- As you feel this warm sensation of melting, on an out-breath release all tensions and worries to mother earth, and as you inhale ﬁll your body full of positive light.
- Breathe the light deep down into the core of your being. (This light can be any colour you choose.)
- Exhaling: releasing the negative.
- Inhaling: ﬁlling the whole of your being with positivity.
- As the breath grows deeper relax a little bit more. Inhaling, expanding the light, let it grow brighter and allow this light to expand beyond your physical body on the mat, and take it into the space around you until you are totally submerged in a beautiful glowing light.
- Surrender into the light.
- You are peace, love and light.
- Be who you are.
- Let go of all resistance.
- take 1-minute pause
- Slowly begin to bring yourself back and become aware of the resolve that you made at the beginning of the practice.
- Repeat it three times with three long slow deep breaths.
- When you have ﬁnished say to yourself three times: “I am relaxed and free from tension.”
- Become aware of your ﬁve senses. Keep your eyes closed and ﬁrst of all become aware of your sense of hearing, listening to sounds in the room and outside the room.
- take 30 seconds’ pause
- Be aware of the taste in your mouth, and as you deepen the breath become aware of your sense of smell.
- Gently move the ﬁngers and the toes, circling the hands and the feet to work the wrists and the ankle joints, becoming aware of your sense of touch.
- When you are ready, inhale and stretch your arms above your head, ﬂexing your feet and still keeping your eyes closed.
- Bring the palms of the hands together and the soles of the feet together and rub them as fast as you can to bring the energy back. Place the warm palms over the closed eyes and take three long slow deep breaths, then open the eyes under the palms and let the energy from the hands ﬂow into the eyes. Open the ﬁngers and slowly take the hands down the face to let in the light.
- When you are ready, place your hands behind your knees and rock along the spine backwards and forwards. Come to easy pose, legs crossed and hands in prayer pose in front of the heart centre.
Sat Nam…. . truth is my identity.
Indra is a Yoga teacher, mother and writer and has published various articles on the importance of yoga for children and the family.
Her mission is to educate people from the heart; especially children, about the wonders of yoga practice and how it can benefit and balance us on all levels and that learning the basic yoga tools to support everyday living is of vital importance in today’s society.
Find Indra on these websites: indrasinghyoga.com, chapatis and potatoes, www.elephantjournal.com, http://www.the-nri.com/
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