Samaneri Jayasara

and this yoga nidra is intended to help you relax and also to help you just settle down and let go for falling asleep if you prefer to use it that way

So begin by taking a deep breath in through your nostrils, breathing in, feeling the lungs, feeling the chest, all the way down to the abdomen.

And breathing out, exhale through the mouth.

Very consciously letting go of any tightness, any holding in the body.

And we can do this three times, conscious deep breathing.

feeling the body relax with each exhalation.

And now I'll guide you through the body parts systematically.

Just listen to my instructions in a relaxed way.

If thoughts come in to intrude, to distract,

Just simply direct your attention gently back to my voice and to the instructions.

Follow what I say in an easy way to help you let go and relax.

take your attention now to the palm of your right hand and notice the sensations there

Move the attention now into the right thumb, the right index finger, middle finger, ring finger and little finger.

The whole of the right hand

the back of the hand, the wrist, the right forearm, up to the right elbow, the right upper arm,

and the right shoulder allowing this part of the body to soften and relax

Moving the attention now to the left hand, the left thumb, index finger, middle finger, ring finger and the little finger of the left hand.

the palm of the left hand, the back of the left hand, the wrist, left forearm, elbow

upper left arm and left shoulder again allowing this part of the body to completely soften and relax

Now feel both the left arm from the left shoulder and the right arm from the right shoulder.