Welcome!
My name is Argentina and I will be your guide in this Yoga Nidra meditation.
Yoga Nidra is practiced lying down on the back,
Either on your bed if you're using this practice to fall asleep or on the floor using a mat and props to keep your body warm,
Cozy and spacious.
So go ahead and take the next few moments to settle into your space.
Enjoy your practice.
Right?
So let's go ahead and settle in.
Making sure that your body is nice and even on the ground.
Make sure that your temperature feels comfortable and allow yourself to notice the sounds that you hear.
Just one by one.
Letting the mind go from one sound to the next.
No effort.
Just noticing the sound coming and going one by one.
Now begin to notice the sounds in your own body.
The sound or the feeling of an inhale and exhale.
Sound of the heart beating.
Sounds of the throat in your mouth.
Maybe the sounds in your head.
Just notice the sounds one by one.
Notice as they come and go.
And now introduce the intention for today's practice.
And of course if you have an intention of your own you can apply that as well here.
You can repeat the following phrase to yourself three times or your own.
I allow myself to let go with ease.
I allow myself to let go with ease.
Now just feel your whole body on the ground.
Notice that sense of effortlessness as your body lies down effortlessly on the ground.
Notice your body leave tension and effort.
Becoming more grounded as you go along into the practice.
Feel the body effortless on the ground.
And then become aware of your body touching the ground.
And go to the right hand.
Feel the right hand.
The tip of your right thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
The palm of the right hand.
The back of the right hand.
The right wrist.
Right lower arm.
Right elbow.
The right upper arm.
The right shoulder.
Right armpit.
Right waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
The right ankle.
The top of your right foot.
The sole of the right foot.
Heel of the right foot.
The right big toe.
The second toe.
The third toe.
Fourth toe.
And fifth toe.
And now move your awareness to the left hand.
Tip of your left thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
The palm of your left hand.
Back of your left hand.
Your left wrist.
Left lower arm.
Your left elbow.
The left upper arm.
Your left shoulder.
The left armpit.
The left waist.
Your left hip.
The left thigh.
Left knee.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Your left big toe.
The second toe.
The third toe.
Fourth toe.
And fifth toe.
Now feel the back of your head.
The back of the neck.
Feel the upper back.
The middle back.
The lower back.
Feel your entire back.
Now become aware of your spine.
Just be aware of your spine.
The back of the right leg.
The back of your left leg.
Now move your awareness to the top of the head.
The skull.
Your forehead.
Right ear.
Left ear.
Feel the insides of the ears.
The outer rims of the ears.
Right nostril.
Left nostril.
The tip of the nose.
The upper lip.
The bottom lip.
Feel the insides of your mouth.
The tongue.
The upper teeth.
The bottom teeth.
The roof of your mouth.
Now feel your throat.
The right side of your chest.
Left side of your chest.
And the center of your chest.
Your navel.
The lower abdomen.
Now feel the right leg.
And then feel the left leg.
Now feel both of your legs together.
And feel the right arm.
And feel the left arm.
Now feel both of your arms together.
Now feel the right hand.
And feel the left hand.
Feel both of your hands together.
Now feel your entire body.
Be aware of your entire body.
Feel your whole body.
Head,
Neck,
Arms and hands.
Shoulders,
The torso,
Legs and feet.
Feel your entire body.
Body is effortless.
Now feel the body breathing.
Notice the subtle sounds that your body makes when you inhale and exhale.
Move your awareness to the nostrils.
Begin to notice the breath go in and out through the nostrils.
Then imagine that as you breathe in,
You inhale lightness.
And as you breathe out,
You exhale heaviness,
Releasing any weight you've been carrying like leaves falling from a tree.
As you breathe in,
Breathe in lightness.
As you breathe out,
Breathe out heaviness.
Gently and effortlessly releasing heaviness.
No effort.
Now keeping your awareness at the nostrils,
Count your breaths 27 to 1.
Counting effortlessly on each exhale.
Counting the breaths back.
27 to 1.
Counting on each exhalation.
No effort.
Now let go of your count.
And then just move your awareness to the center of the chest.
Notice how your chest expands up and out as you inhale,
Contracts down and in as you exhale.
Notice how your body does the breathing effortlessly.
Now as you breathe in,
Inhale clarity.
As you breathe out,
Exhale confusion,
Letting the clouds of doubt dissolve,
Leaving the sky of the mind clear and open.
As you breathe in,
Inhale clarity.
As you breathe out,
Exhale confusion,
Letting clouds of doubt dissolve,
Leaving the sky of the mind clear and wide open.
Inhale clarity,
Exhale confusion.
Notice that sense of balance in between breaths as you inhale clarity,
Exhale confusion.
Keep breathing like this.
Now let go of that visual and begin to count your breaths back 27 to 1 as you keep your awareness at the chest.
Counting the breaths back effortlessly on each exhale.
If you lose the count or finish,
You go back to 27.
No rush,
No effort.
Count your breaths 27 to 1.
Now let go of your count.
Just move your awareness to your abdomen,
Your lower abdomen.
Notice the breath there.
Notice the belly gently expand as you breathe in.
Come back down as you breathe out.
Notice the subtle movements of your abdomen as you inhale and exhale.
No effort.
Now as you breathe in,
Inhale space.
As you breathe out,
Exhale tension.
Breathe in space,
Breathe out tension,
Softening the body,
Making space for ease and openness.
As you breathe in,
Inhale space,
Exhale tension,
Softening the body,
Making room,
Making space for ease and openness.
Keep breathing like this.
Keeping your attention at the abdomen,
Count your breaths 27 to 1,
Counting on the exhale.
No effort.
If you lose the count,
Just go back to 27 and start over.
Count your breaths 27 to 1.
Now let go of your count.
Move your awareness to the space between the eyebrows and observe that screen behind the forehead.
Your body is now effortless.
Now allow yourself to be present with each thought that comes through the screen of your mind.
Welcome the thought and then let go of the thought knowing that thought served its purpose.
Whatever thought it is,
Whatever image,
Whatever sound,
Let it come through the screen of your mind.
Welcome the thought and then let go of the thought.
Now we can come back to that intention that we invited at the beginning of the practice.
Either your own intention or I allow myself to let go with ease.
You can repeat it to yourself three more times.
As you are ready,
You can start to bring your awareness back.
Begin to wiggle your fingers and toes.
At least sway your head from one side to the other.
Bend your knees and roll to the right into a fetal position.
No rush.
When you are ready,
You can come up to sit with your eyes closed.
Take your hands together at the center of your chest.
We'll finish with a deep breath in.
Deep breath out.
Thank you.
That is your practice.
