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Yoga at Home: Yoga Nidra for Relaxation

By Melissa Winkler (She/Her), Patient Care Ambassador

Join Melissa Winkler, Yoga Instructor at West End Mamas, for a short relaxation through a meditation sequence.

Hey, it’s Melissa with West End Mamas. I’m gonna be guiding us through a yoga nidra meditation.

First, it’s best to do this one lying down so whether that’s lying flat on your back on a yoga mat or on the ground. This can also be done propped up as well. It could be, if you don’t have bolsters at home, it could be a stack of cushions on top of each other. It’s could be done lying in your bed as well.

First coming into a nice position here. Being nice and comfortable. Perhaps even having a blanket or shawl over you. I’m just taking a moment or two just to allow everything to melt into your support. The ground, the mat, the bed. Without changing anything just notice your breath. Noticing the natural rise and fall of your chest, the abdomen. Make any small adjustments here that you need to to be more comfortable. Perhaps softening the hips deeper into the ground, the bed, the mat. Can be wiggling a little side-to-side to allow the arms to come alongside the

body, perhaps more in a star shape position. Maybe tuck, roll the shoulders underneath you. Start to become aware of any sounds. becoming aware of any sounds in the distance, becoming aware of the most distant sounds that you can hear moving. Your attention from sound to sound. Gradually bring your attention to closer sounds to sounds outside the building and to sounds inside this building.

Develop your awareness of the room. Without opening your eyes visualize the four walls, the ceiling, the floor, your body lying on the floor. See your body lying on the floor become aware of the existence of your physical body lying on the floor. Total awareness of your body lying in stillness. Your body is lying on the floor. Develop your awareness of all the physical meeting points between your body and the floor. Becoming aware of your breath, know that you are breathing.

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Begin to bring awareness towards your right hand, the thumb, second finger, third finger, fourth finger, fifth finger. The palm of the hand, the back of the hand, the wrists, lower arm, elbow, upper arm, shoulder, armpit. The right side of your waist, the hip, right thigh, the calf muscle. The ankle, heel, sole of the foot, top of the foot, the right big toe, second toe, third toe, fourth toe, fifth toe.

Bring your awareness towards your left hand, the thumb, second finger, third finger, fourth finger, fifth finger. The palm of the hand, the back of the hand, the wrist, lower arm, elbow, upper arm. Shoulder, armpit, the left side of your waist, the hip, left calf muscle. The ankle, heel, sole of the foot, top of the foot, the left big toe, second toe, third toe, fourth toe, fifth toe.

Relax your right shoulder, the left shoulder, the right shoulder blade, the left shoulder blade. The right buttock, left buttock, the spine, the whole of the spine together. Move to the top of your head, the forehead, the right eyebrow, left eyebrow, the eyebrow center. The right eyelid, left eyelid, right eye, left eye, right ear, left ear. Right cheek, left cheek, the nose bridge, the right nostril, left nostril. The upper lip, lower lip, the chin, the jaw, the throat. The right collarbone, left collarbone, right chest, left chest, middle of the chest. Relax the naval, the abdomen, the lower abdomen.

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