Hello,
This is your yoga nidra.
This nidra is going to concentrate on allowing you to clear the mind from any brain fog and begin to build awareness around you.
So for nidras,
Go ahead and find a space to practice and be sure to grab some tools that we discussed in our learning lessons.
So things like pillows,
You can lay on a bed,
You can sit in a chair if you want to.
I personally like to get my yoga mat out,
Lay a blanket down,
Get pillows,
Put something under my knees,
Make sure I have a blanket over me.
Your body temperature tends to go down.
So you want to find some nice comfort and some warmth.
So as you get yourself settled,
You can always pause this.
You're welcome to put an eye pillow on.
That's going to help keep with light and then maybe even earbuds just so you can block out any noise around you.
So we are going to be doing some nice relaxation,
Body flows,
Body scans.
And all you have to do is lie down and find that comfortable position.
So find yourself in that space.
Begin to let go of everything from your day or what's to come.
Gently close your eyes.
As I said,
You can put an eye pillow on.
Maybe something under your knees.
Let your feet just flay out to the sides.
Palms are lying down next to you,
Maybe face up to receive energy.
Just laying in a nice,
Comfortable position.
Maybe something under your neck.
As we set ourselves up for relaxation,
Clarity,
Releasing negativity and exhaustion,
We want to let go of all those things as we come into this practice.
Start to notice if you're clenching your jaw.
Notice if you're holding tension in your eyes or the space between your eyebrows.
Are you pressing your tongue to the roof of your mouth?
Allow it to relax and release into the bottom.
Just do a quick scan of your body from head to toe and notice if you feel tension.
We're going to find relaxation physically,
Mentally,
And emotionally.
We're going to allow energy to flow through the body physically.
Energy flow through you emotionally.
And clarity flow through you mentally.
With that being said,
Let's set our Sen Kalpa for practice,
Which is the same thing as setting an intention of what you want to get out of your practice.
Now this can be something you said or came in to practice with,
Or you can use what I brought in,
What I'll be using.
So as you sit here,
Setting Sen Kalpa,
We're going to repeat this three times in our mind.
No need to say it out loud.
I let negativity,
Fear,
Brain fog,
And exhaustion melt away to make space for positive comfort,
Clarity,
And energy.
Really think that through as you say it.
We'll do it two more times.
I let negativity,
Fear,
Brain fog,
And exhaustion melt away to make space for positivity,
Comfort,
Clarity,
And energy.
Do that one last time.
I'll let you lead yourself through it.
Good.
As you allow yourself to let those things melt away and make space for the new,
We're going to go ahead and scan through the body.
Also allow yourself to find no movement in the body.
We want to be still so we can allow the energy to naturally flow.
Allow things to melt away without tensing up or moving.
So one last time to get all the wiggles out and shakes out and anything that's just irritating or bothering you and just settle into your space.
And we'll begin to scan the body.
Starting at the top,
We move from the head down.
Bring your awareness to both of your eyes.
Think of your eyes settling into their sockets.
Both eyes together resting.
Moving down to your nose.
Take note of how your nose feels.
Is it warm?
Is it cool?
Moving energy down the bridge of the nose.
Noticing the air coming in and out through the nostrils.
Maybe it's cool,
Maybe it's warm.
Onward to the lips.
Both lips together.
Or maybe there's a slight separation.
As your lips,
Maybe dry or moist.
Allow for relaxation through the mouth.
Moving inside the mouth,
The tongue.
Allowing the tongue to just relax and release in the mouth.
Not pressing against the teeth.
Allow yourself to unclench your teeth if you're clenching.
Letting go of that tension we hold and don't realize we hold.
Moving on to the throat.
Allow the throat to be open and rested.
We oftentimes hold that tension in our throat and we have that not feeling.
Just allow yourself to relax.
Allow that not feeling to go away.
Allow that worry,
Stress to melt out and away.
Moving on to our shoulders.
Right shoulder,
Left shoulder.
Both shoulders together are resting flat.
The scapula,
Your shoulder blades are melting into the floor and are relaxed.
Think of tension melting down and away.
Moving into your upper arms,
Down from the shoulders.
The right arm,
The left arm.
Both arms are together.
Moving down to the lower arms,
The forearms.
The right,
The left.
Both resting together.
On to your hands.
The palms of the hands.
The right,
The left.
Sitting on the mat.
Palms are faced up.
All the way down to the fingertips.
Your hands are relaxed,
Having that natural curl of the fingers as you lie.
And release tension.
Bring our awareness back up to our throat for a moment.
And move our way down to our torso,
To the chest.
The rib cage.
Noticing breath coming in and out.
Nice and relaxed and gentle.
The ebb and flow of air in and out naturally.
Expansion and contraction of the lungs.
Breathing in energy.
Moving on to the upper abdomen,
Below the rib cage.
Let go of any feelings of worry.
Anxiety melts away.
Moving on to the lower abdomen.
Let the lower abdomen settle and release.
Lower abdomen is where we hold what we call our second brain.
Our intestines.
Our space.
We want to use for relaxation.
Keep ourselves from worrying.
Let go of tension.
So we don't carry that with us.
Moving into the pelvis.
Front and back of the pelvis and into both hips.
The space in the body that carries us holds us up day in and day out.
Think of your hips resting and getting the space they need.
Opening up.
And tension.
Moving down to upper thighs.
The right and the left.
Along with your hamstrings that run along the back.
Let go of tension and tightness.
Continue awareness down through the lower legs,
Your shins,
Your calves.
Notice what you're holding in these spaces.
And anything that doesn't serve,
Release and let go.
Continuing down through both feet.
From your heels to your tips of your toes.
Release the tension.
Allow your feet to be just relaxing and falling out to the sides.
Moving through the back side of the body from the tailbone.
Up the spine.
The spine should be nice and flat on your mat.
The space you're laying.
Letting tension go through your spine,
The lumbar,
The thoracic,
The cervical.
Tip of the tailbone.
All the way up through your neck.
All of that space is relaxing as you take that energy all the way up to the skull.
The back of your skull is resting and releasing.
Allowing clarity in the brain and the mind.
You're now beginning to feel grounded in your physical body.
Feeling that nice grounding feeling that we search for.
You now have it in the space you're in.
Let's come back to the awareness of our breath here.
The awareness of your breath.
Think of inhaling through your nose.
And exhaling through the mouth.
I want you to think of a number here.
We're going to apply it to our breath for the next few minutes.
Thinking of the number 21.
Continue to release and relax and breathe normally.
But on every inhale,
I want you to begin to count down from 21.
Inhale 21.
Exhaling normally.
Inhale 20.
Allow for your exhale.
Inhale 19.
And exhale.
Continue on your own pace as you breathe.
Do normal ebb and flow.
If you lose count,
Start over at 21.
We're trying to stay present by counting the inhales and staying in the moment with our body connecting the mind.
Continue with your counting and I'll check in in a moment.
Take note of your breath and what number you're on.
If you've traveled off elsewhere,
Just start over at 21.
And again,
I'll check back in on you in just a minute.
Continue counting down.
Good.
As we finish with the breathing and the counting,
We'll come into a closing by revisiting our sankalpa or our intention that we said in the beginning.
Again,
Maybe you used the one that I brought in or maybe you had your own.
We're going to go back and repeat that three more times.
As a way of closing out this practice and what you want to take with you.
I want you to take note of how your body is feeling right now.
Take note of where your mind is.
You're here in the moment taking time for yourself in a space of clarity and comfort.
Now,
Let's repeat our sankalpa three times.
Again,
I'll lead you through the first two and allow you to be on your own for the last one.
I let negativity,
Fear,
Brain fog,
And exhaustion melt away to make space for positivity,
Comfort,
Clarity and energy.
We'll say it again and I really want you to concentrate on what you're saying in your mind and think it and let it be.
Let it come to fruition and be part of your day.
I let negativity,
Fear,
Brain fog,
And exhaustion melt away to make space for positivity,
Comfort,
Clarity and energy.
Going back through one more time on your own.
I'll leave you space for a moment.
We're coming to a closing of this nitra.
Maybe you're doing it for bed and sleeping or maybe you're doing it to revive yourself for the day to come.
Either way,
You're welcome to stay as you are or you can begin to awaken the body.
Maybe start by wiggling the fingers and the toes.
Roll out the wrists and the ankles.
Maybe you massage the back of your head gently left to right,
Slowly awakening yourself,
Taking the time.
When you're ready,
You can bring your arms up overhead and reaching in opposition,
Reach your feet toward one direction,
Your hands in the other.
As if you're pulling your body apart from the midline,
Make space and awaken the muscles,
Awaken the mind.
Start taking note of how you're feeling now compared to when you started your nitra.
Hopefully finding more clarity,
Less fogginess,
More energy,
Less exhaustion.
You're welcome to come all the way to a seated position or take your time to continue in the space you're in.
I'll slowly leave you here.
Enjoy what's to come for your day or evening.
Namaste.
Namaste.
