BEACH YOGA NIDRA

Lie down on your back and make yourself comfortable. Close your eyes and place your feet about shoulder-width apart, and then let them fall outwards. Place your arms just out from your sides, with the palms of your hands facing upwards. Relax your fingers and let them curl slowly towards your palms. Soften your eyes, soften your face. Let your jaw hang loose, with your lips just touching, and forming a soft, gentle smile. Be aware of your surroundings, above you and around you. Be aware of your breathing. Now each time you breathe out, breathe out completely, letting all of the air out of your lungs, before you breathe back in again. And as you breathe out, feel your whole body letting go, allowing the floor to completely support you. Feel the contact between your body and the floor. Feel the contact between your heels and the floor, your calf muscles and the floor, your bottom, your back, your shoulder blades and your shoulders, your arms and your hands, and the back of your head, also the contact between your top lip and your bottom lip, and your upper eyelids and your lower eyelids. Now be aware of all of those areas of contact at once. Now if you wish to use a sankalpa, an affirmation, then repeat it now, silently, three times. And now, as I mention each part of your body, be aware of that part of the body, and feel into that part of the body, starting with your right hand, right thumb, first finger, second finger, third finger, fourth finger, palm of hand, back of hand, wrist, forearm, elbow, upper arm, shoulder. Right side of chest, right side of waist, hip, thigh, knee. Back of knee, calf muscle, ankle, heel. Sole of foot, top of foot, large toe, second toe, third toe, fourth toe, fifth toe. Moving to your left side, left hand, left thumb, first finger, second finger, third finger, fourth finger, palm of hand, back of hand, wrist, forearm, elbow, forearm, elbow, upper arm, shoulder. Left side of chest, left side of waist, hip, thigh, knee. Back of knee, calf muscle, ankle, heel. Sole of foot, top of foot, large toe, second toe, third toe, fourth toe, fifth toe. Your right heel, your left heel, right calf muscle, left calf muscle, right buttock, left buttock, right side of back, left side of back, right shoulder blade, left shoulder blade, back of neck, back of head, top of head, right ear, left ear. Forehead, right eyebrow, left eyebrow, the point between the eyebrows, right eye, left eye, nose, right cheek, left cheek, top lip, bottom lip, chin, nose, right cheek, left cheek, chin, throat, right side of chest, right arm, right hand, left side of chest, left arm, left hand, upper abdomen, lower abdomen, right hip, left hip, left hip, right hip, left hip, right knee, left knee, right foot, left foot, the whole body, the whole right side of your body, the whole left side of your body, your whole body. Be aware of your breathing and feel the movement of your body with the breath, feel your lower abdomen rising and falling with your breath. Feel how your navel rises and falls. Feel your chest rising and falling with the breath. Feel how the ribs at the side of your body expand and contract with the breath. Feel how your back gently presses into the floor as you breathe in and how it releases as you breathe out. Now feel your entire torso expanding and contracting with your breath. And now imagine your body becoming colder and colder. Imagine stepping into an icy cold lake. Lie naked in the snow with a cold wind blowing. Your body becoming colder and colder. And now imagine your body becoming hotter and hotter. Imagine standing in front of a roaring fire. Lying on the hot sand under the midday sun. Your whole body becoming hotter and hotter. Imagine your body cold. Imagine your body hot. Imagine cold. Imagine hot. Imagine cold and hot at the same time. Now imagine yourself lying on a deserted beach in the early morning and the sun is just rising out of the sea. Feel the soft sand beneath your body. The coolness of the early morning air on your skin. And the gentle warmth of the rising sun. Hear the sound of the waves. The sound of the seabirds. Smell the salt air. And above you, white clouds drift slowly across a blue sky. Imagine yourself lying on a deserted beach in the early morning and the sun is just rising out of the sea. Imagine yourself lying on a deserted beach in the early morning and the sun is just rising out of the sea. Imagine yourself lying on a deserted beach in the early morning and the sun is just rising out of the sea. Imagine yourself lying on a deserted beach in the early morning and the sun is just rising out of the sea. Imagine yourself lying on a deserted beach in the early morning and the sun is just rising out of the sea. And now, repeat your sankalpa, your affirmation, silently three times. Feel the weight of your body on the floor. Be aware of your surroundings around you and above you. And when you feel ready, move your toes and move your fingers and very, very slowly open your eyes. And remember, this feeling of calm and relaxation is always there, just below the surface. This is your natural state. 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