Namaste.
Welcome to your yoga nidra practice with me,
Joyce.
In Yoga Nidra,
You're guided through different layers of the body toward the space between dream and wake state.
We gain understanding of our wake state as we are guided through this restful state where we are awake but Resting.
This practice is based on the biological function of sleep.
The goal is not falling asleep.
And if you do,
Trust that your body is getting what it needs.
So it's that your physical body,
Your energetic body,
Your mental body,
Your cosmic awareness,
And your blissful essence are being catered to.
This practice is usually done laying down in Shavasana and there is no way you can do it wrong.
There are different ways you can prepare yourself for Shavasana.
So you can be laying in a bed,
Laying on a yoga mat.
You can have pillows under your back,
Under your hands,
Under your knees,
Under your head.
Know that this practice is a mental massage something that is offered from you to you and allows you to take a deeper dive into the parts of yourselves yourself that is left behind when you are in say your average meditation.
So if it feels like you are going a little bit deeper and learning a little bit more about yourself,
That is not uncommon.
Some even say that yoga nidra can be seen as a psychic sleep.
The body sleeps but the mind is still awake.
You are alert.
And you are not sleeping.
It is okay if you sleep.
Your body is getting what it needs,
So trust in this intelligence.
And trust that you're getting what you need.
Become aware of your body,
Try to soften everywhere that you can completely and totally physically moving any energy through your fingertips,
Through your toes.
Using calm and steady breaths to feel the body extend,
Maybe even flex the toes,
Feel engagement through your legs,
Through your arms,
And then relax and soften the whole body.
Again,
Breathing in,
Feel your whole body.
Extend,
Feel engagement through your arms,
Through your fingers,
Through your legs and your feet.
As you exhale,
Feel your whole body soften.
Do that one more time.
Inhale,
Lengthen through your arms,
Through your legs.
Maybe even smile.
Flex your toes.
As you exhale,
Feel your entire body soften.
Feeling a full awareness of your physical body from the top of your head to the tip of your toes.
Maybe even mentally feeling the sense of an ohm sound,
Or as you exhale,
Sighing out with that same energy.
Feel your whole body mentally.
Soften mentally.
Soften into normal breath.
As you become aware of your stomach expanding as you breathe in.
And softening as you breathe out.
Your stomach expands as you breathe in.
And softens as you breathe out.
Aware that you are practicing Yoga Nidra.
As we begin.
Take time to consider a sankalpa,
A sacred prayer that you can carry with you throughout your practice,
Throughout life.
For the purposes of today's practice.
Feel free to come up with your own Senkalpa if you do not already have one.
If you need one.
Feel free to borrow mine.
I am at peace in my body and mind.
I am at peace in my body and mind.
As you commit to this sankalpa,
Know that there will be times throughout practice where I will let you know when you can repeat your sankalpa.
You're welcome to repeat it to yourself,
To commit it to memory.
Understand that your consistency,
Your commitment is enough.
As you move through this practice,
Maybe your mind drifts to sleep.
Trust in your body.
Trust in your mind.
Trust that you are getting what you need.
Start to bring your awareness inward.
Committing your effort to your wake state.
Connecting to your sand cowbell.
As a collective.
Our groups and kelpa will be to hold space.
I am aware of my Yoga Nidra practice and the practice of those around me.
I am aware of my Yoga Nidra practice and the practice of those around me.
Now bring your awareness to your body.
As we move through this rotation.
The consciousness will move around the body with us.
As you hear the different names called out to you allow yourself to feel your awareness go to that area in your body and as we move along feel your awareness jump to the next part of the body without overly committing to any part Note my voice,
Listen to my cadence.
I am here to support you.
If you feel yourself drift away into slumber,
Know that your body is getting what it needs.
If you wish to not fall asleep,
You can bend your elbow as you lay down so that your hand hangs heavy.
And if for some reason your body does drift off,
Maybe you feel the hand fall and your hand will hit the floor or your bed and wake you up.
Allow your attention to settle on your right arm.
Down to your right hand.
You're right,
Thumb.
Your index finger.
Your middle finger.
Your ring finger.
Little finger.
The center of your right palm.
Back of your hand.
Wrist.
Your forearm,
Elbow.
Upper arm.
And shoulder.
Rest your awareness on your right armpit.
Your attention to your left arm.
Left hand thumb.
Index finger.
Your left middle finger.
Left ring finger.
Little finger.
The center of your left palm.
Back of your hand.
The wrist.
Your forearm,
Elbow.
Upper arm.
Shoulder.
Rest your awareness on your left armpit.
Your awareness to your face.
The top of your head down to your chin.
The skin on your forehead.
Right eyebrow.
Left eyebrow.
The space between your eyebrows.
Right eye.
Left eye.
Right ear left ear.
The bridge of your nose.
The tip of your nose.
The breath entering your nostrils.
Bring deep attention to your upper lip.
Lower lip.
The space where your lips touch.
Move inside of your mouth.
Feel your teeth.
Gums.
Roof of your mouth.
The entire tongue resting heavily in your jaw.
Your jaw releasing its attention entirely Bring your attention to your torso.
Move down into your throat.
Your right collarbone.
Left collarbone.
Right side of your chest.
Left side of your chest.
The center of your chest.
Upper abdomen.
Navel.
Lower abdomen.
Bring awareness to your back.
Right shoulder blade.
Left shoulder blade.
Your whole spine from the base of your skull down to your tailbone.
Bring your attention now to the lower part of your body.
Down to your right hip Bye.
Your right knee.
Your right shin.
Your right ankle.
You're right,
Big 2.
Second toe.
Third toe.
Fourth,
Two,
Pinky toe.
The sole of your right foot.
Shift over to your left hip.
Thigh.
Your left knee.
Shin.
Ankle.
Your left big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
The sole of your left foot.
Expand your awareness to feel your whole right side of your body all at once.
The entire left side of your body all at once.
The back of your body touching the floor.
The front of your body open to the air.
Experience the whole body together.
Bring your attention to your natural,
Quiet breathing.
Aware of your inhales as you breathe in through your nose.
Exhale through your nose.
Breathe in through your nose.
Exhale through your nose.
Aware of your breathing.
Aware of your body.
On an inhale.
You breathe in.
Exhale.
You breathe out.
I will start a count from 54.
As you inhale.
I think 54.
Exhale.
54.
Inhale.
53.
Exhale.
53.
Inhale,
52.
Exhale.
52.
And so on.
Continue counting.
And breathing to zero.
Total awareness of your counting and breathing.
If you make a mistake or reach zero,
Start again from 54.
Stop your counting and remain aware of your body and your breath.
Inhaling evenly.
Exhaling softly.
Total awareness.
Fully awake.
Heavy.
Aware of the feeling.
Of heaviness.
Become aware of your arms.
Feeling heavy.
Left arm is heavy.
Right arm is heavy.
Become aware of your torso.
And the turbiness chest is heavy.
The abdomen is heavy.
The hips.
Are heavy.
The lower part of your body.
Is heavy.
Your right leg.
Is heavy.
Your left leg.
Is heavy.
Your right foot.
Is heavy.
Your left foot.
Is heavy.
Your whole body.
Is heavy.
Become aware of the feeling of lightness in your body.
Aware of the lightness in your arms.
The lightness in your right arm.
Lightness in your left arm.
Lightness in your torso.
Your chest is light.
Your stomach is light.
Your hips are light.
Lower half of your body.
Is light.
Your right leg is light.
Your left leg.
Is light.
Your right foot.
Is light.
Your left foot.
Is light.
Now imagine you're outside,
Walking through a lush field of green.
It's dawn.
Early in the day.
No one is around.
And you're able to enjoy the beauty of nature on your own.
Aware of the earth beneath your feet as you wiggle your toes.
You notice plants.
You notice trees.
All growing out of the earth.
As you walk near and by them.
As you listen.
Do her birds start to migrate?
The wind starts to rustle through the leaves of trees.
Notice a rainbow in the distance.
How long has it been there?
Do you notice sprinkles?
And then more droplets.
The sky is raining.
You watch as rain drips from leaves on trees.
Splashes onto the grass.
Standing in this green grass,
Continuing to watch as the rain falls.
Smelling the earth.
A combination of rain as it meets the earth and the soil.
Aware of your experience.
Not afraid of the water.
No worries.
You allow yourself to become showered.
In these raindrops.
As the shower passes.
And the sun just barely peeks out.
You already feel the warmth of the sun on your skin.
Closed still damp.
Body already drying Warmth from the sun.
Seeping into your hair.
Onto your clothes.
As you feel the energy and warmth of the sun on your skin,
It enters your body.
You look up.
You feel your body now being showered with light,
Showered with warmth.
Showered with essence,
Love,
And joy.
Your body starts to move.
Your movements grow faster.
You're running.
Excitement,
Joy.
You can't help but laugh and feel every bit of your experience and how happy it just makes you to be.
All around you noticing sounds more and more as birds fly along with you and play in the distance.
Hearing their melodies,
Hearing their songs.
Knowing that they sing for you.
Is seeing with you.
As you notice the trees blowing in the wind,
You feel that same breeze.
As you slow down.
You once again notice the leaves as they rustle.
The air on your face.
Moving through your hair.
You come to stillness.
Imagine it.
Be your seed.
Ready to be planted.
As you fall onto the soil,
Feel the soil surround you.
Do you notice the darkness?
You notice the rain has returned.
You notice the earth above you is now receiving the rain,
Feeling the moisture,
Making the soil around you more and more cool.
And more and more moist.
After some time.
The second shower passes.
The sun begins to shine again.
The earth begins to dry.
Feel the energy and warmth once more.
You would like to see the sun and once again be able to feel and experience its light.
Over time you send out shoot up through the soil.
Breaking ground.
And at the same time roots grow down into the earth.
And as your roots go down into the earth,
You continue to grow up towards the light.
As you grew up towards the light of the sun.
Begin to grow green leaves.
As you continue to grow up towards the light of the sun,
Your roots grow downward.
Your roots drink water as you absorb sunlight through your leaves.
This is your food.
And you produce oxygen,
Giving life for the animals and the people of the world.
Allowing them to breathe.
Now you bear flowers.
And bees and butterflies come and spread pollen.
Notice the color of your flowers.
How many pollinators come to see you?
Bees and butterflies all your friends.
They'll never sting a fruit.
They were able to stain the flower.
Your flowers have now grown fruit.
What fruit do you wish to produce?
You have many beautiful fruits and children are coming with their baskets to pick them and enjoy them.
The fruits of your tree make them very happy.
Now the fruit is falling to the earth and rotting in the soil.
You become a seed once again,
Hidden within the fruit.
A whole cycle.
Beginning.
Again.
Complete your yoga nidra practice.
Become aware of your whole body.
Repeat the groups and kalpa.
I am aware that I am practicing yoga nidra.
I am aware that my community is practicing yoga nidra.
I'm aware of your whole body as you visualize your body in the room.
And if you're not alone,
Visualizing everybody in the room with you.
Become aware of your external environment.
Become aware of yourself.
Repeat your sankalpa to yourself.
Repeat the sankalpa given to you,
Being at peace.
You can repeat your Sankalpa three times.
Become aware of your external environment.
As you emerge from your yoga nidra practice.
And return to your natural awareness.
Slowly open your eyes.
Do not rush to sit up.
Open and close your hands.
Flip your palms to face the ceiling and to face the ground.
Allow yourself to stretch out the muscles in your fingertips and your toes.
Stretch your arms out above your head.
If you don't have a prop underneath you anymore,
You can come on to one side.
If you want to sit up,
Come and sit up slowly.
Let your hands come around your legs.
If your knees are up,
Drape your body over your knees,
Rock side to side very,
Very slowly.
Returning your physical state to this plane.
Returning your mental state to this plane.
Thank you so much for sharing your time with me.
My name is Joyce.
I hope you enjoyed this Nidra practice and I hope that the benefits of this practice do reach you.
Om Shanti Shanti Shanti Hi Om Peace Peace Peace
