تمرین NSDR برای استراحت و یادگیری بهتر زبان

“throughout this Yoga Nidra practice let your breathing flow at a natural state for you during this practice you’ll be invited to breathe in a certain way and you’ll be guided on how to do this with this in mind let’s practice one now that will cultivate a sense of calm and Stillness within the mind and body taking two short breaths in through the nose and then one longer extended breath out of the mouth practice this now two short breaths in through the nose and now I exhale out through the mouth extending the exhale let’s do that again inhale twice through the nose and through the mouth exhale releasing repeat this for three more rounds knowing that you are calming the nervous system and cultivating a sense of clarity notice how you feel at the end of this and the impact it has already had on your state of mind now return your breathing back to its normal rhythm and gently start to turn your attention back to the body using your mind here begin to trace the body from the soles of your feet visualizing a pencil held in an imaginary hand that belongs to you moving up from your feet around your toes drawing around your whole foot moving now up to the ankle the calf knee and thighs the pencil line passing now up to your hips and pelvis and next drawing around the abdomen the core and chest piece and then outlining the shoulders moving now the pencil line sketches around both arms the elbows forearms and reaching the hands allow the pencil to Glide around the thumb and up and down each finger feel and see the whole shape of your hand taking some time here to rest a little further taking in a full inhale and exhaling out through the mouth deepening the sense of relaxation let the pencil Trace back up the arms and shoulder towards the neck creating your jawline the sides of your face the shape of your ears and ending at the top of your head take a moment now and while doing so see if each exhale can extend a little longer while your mind sees how the whole of your head is connected to your neck in one connected line on each side of the body all the way down your shoulders arms chest and abdomen legs unto the soles of your feet now imagine with the Mind’s Eye seeing the whole outline of your body fully traced in all its form stay with this image now for a few moments seeing your whole body outlined every part of the body connected from the tip of the toes the calves the knees and thighs up from here to the hip and pelvis moving up and focusing on the abdomen the core next to chest from here noticing the shoulders undone each arm the elbows forearm and the hand the tips of all the fingers moving back up the Arms Reach the shoulders the collarbone on the neck relaxing this area the jaw too the mouth area letting it soften the cheeks and ears know the forehead reaching all the way to the top of the head taking in a deep inhale now through the nose or the mouth and as you exhale let your body rest further into the surface it is on sinking softly down after your next exhale gently bring the hands up to the eyebrows the left hand over your left eyebrow and your right hand over your right and by using your fingers softly tap very gently like playing piano keys with the four fingers of each hand on top of each eyebrow focus on this movement and sensation for a moment after this deep relaxation and calming the vagus nerve this gentle tapping movement deepens the body and Minds connection to the nervous system balancing it just that little bit more continue to breathe normally and slowly place your arms and hands back down again letting them rest wherever feels natural to deepen this state of deep relaxation take in a full inhale through the nose and hold for a moment and then breathe out releasing the UR out through the mouth bring the awareness to the surface you’re either seated or laying on notice the support it is giving you today and how it holds your entire body resting further into it taking another inhale here and as you exhale out through the mouth this time let your body sink another centimeter allow the body to rest that bit more letting all the muscles relax and the weight to be held safely here in this space you are in heighten the sensation by practicing the breathing exercise from before taking two breaths in through the nose and then extended exhale out through the mouth inviting the nervous system to balance just that bit more repeat this three more times and while doing so visualize with your mind your whole body in all its form notice how this feels for you after the last extended exhale start to bring the mind’s attention back to the physical body by becoming consciously aware of the blankets or coverage that may lay over you or the clothes against your skin feel the contact against you the warmth and security begin to bring a bit of movement back into the body Flex the ankles from side to side forwards and back move the knees gently by bending them just a small amount if this feels good to you or move the legs from side to side too shift your core and your body tilting the hips up and down so that the hips and shoulders move together and act like a seesaw one side moving up and the other down and then switch sides next guide the shoulders down and away from the ears tilting the chin up and down a few times and then move the chin from left to right and Back Again all while keeping the neck soft the jaw and forehead relaxed then move your hands together and rub them together creating warmth and movement then place your warm Palms over your eyes before ending this practice today adjust the breathing for one round two one longer inhale through the nose to the count of six and then exhale out through the mouth a long extended exhale expelling all the air let the breath return to normal and slowly open your eyes or keep them closed if you prefer and while doing so notice how the mind doesn’t immediately wander to any particular thought at all all the senses are gradually Awakening or perhaps staying in a place of deep rest knowing that the nervous system has been balanced let your mind and body are in sync again attuned to one another this is the power of practicing Yoga Nidra an invitation to your body and mind to enter a state of deep relaxation and in doing so gift yourself with a new connection to you a refreshed State of Mind and calm clarity”