Yoga Nidra, also known as Yogic Sleep, is a powerful meditation technique that helps effectively calm the nervous system. If you’re feeling particularly stressed, then try Yoga Nidra. Below is a meditation script for Yoga Nidra.
For this short Yoga Nidra exercise, make sure that you’re properly set up. Lie down on your mat or your bed. If you’re lying on your yoga mat, prop yourselves up with pillows and blanket to makes sure you’re extra comfortable.
When you’re ready, let your body just give into gravity. Feel its weight against the surface you’re lying on. Then, allow your bones and muscles to be completely heavy, and feel your skin become one with your mat or your bed. Finally, i you haven’t done so yet, close your eyes.
Become aware of the back of your body. Notice the backs of your heels, your ankles, your calf muscles, your buttocks and your tail bone. Feel your lower back, your middle back, your upper back. Observe the backs of your hands, forearms, upper arms, shoulders. Notice the back of your neck. Notice the back of your head.
Then, feel all the parts together as a whole.
Next, become aware of the front of your body. Notice the fronts of your feet, your ankles, your shins, your kneecaps. Then, observe your thighs and your hip bones. Feel your lower belly, your navel, your upper belly, your ribcage, and your sternum. Then, feel the fronts of your shoulders. Notice your upper arms, forearms, wrists, palms, and fingertips.
Finally, feel your neck and your face. Feel your jaw and your chin, your lips, your cheeks, your nose, your eyes, your eyebrows, then your forehead.
Then, feel all the parts together as a whole.
When you are ready to end your Yoga Nidra practice, begin to wiggle your fingers and your toes. Open your eyes, and breathe.
This meditation script for Yoga Nidra is especially useful to practice if you’re experiencing sleeplessness and anxiety. Yoga Nidra helps promote total relaxation and ease, so try to do this once a week to help reset your nervous system.
