Welcome,
I'm Sheri.
Thank you for joining me for this 10-minute Yoga Nidra practice for Centering and Calm.
Yoga Nidra is an ancient meditation practice that helps to ground,
Center,
And connect with a deep sense of well-being.
It can be practiced for as long as 90 minutes but today will be a short practice to help calm and center at any time of the day.
In this practice we will connect with your intention,
Your deepest longing,
Or sankalpa.
We'll practice a body scan,
Notice our breath,
And feel into a sense of well-being.
We'll finish with an invitation to weave awareness in our daily life.
And now allow yourself to settle into a comfortable resting position.
Eyes can be open or closed.
If the eyes are open,
Allow your gaze to soften.
Invite the muscles in your eyes to relax.
Welcome the environment.
Notice the sounds around you,
The touch of air on your skin,
The support of the surface you're resting on.
Inviting your body and mind to settle into a feeling of rest and ease.
And consider and feel into your heart's deepest desire,
A longing or a mission,
That which you most desire in this lifetime.
And as you feel into your heart's deepest desire,
See if there is an intention that supports you in attaining or fulfilling this desire,
This longing.
And feel this intention to be true now.
Feeling your longing,
Your sankalpa,
To be actualized now,
In this moment.
Noticing what that feels like.
And now welcoming sensations in your jaw.
Noticing the inside of the mouth,
The inner ears,
Behind the eyes,
The forehead and scalp,
The back of the head,
Neck and shoulders,
The arms,
Palms and fingers,
Your entire torso and pelvis,
The hips,
Legs,
Feet,
Toes,
Your entire body,
Front and back.
Welcoming your experience just as it is.
Letting go of thinking.
Just noticing sensations.
Affirming that I am aware,
At ease,
Grounded,
At peace.
And notice your body breathing.
Welcoming in the experience of your upper body expanding and relaxing with each breath.
Your body breathing the sensations and feelings of calm,
Peace,
Well-being.
And then notice any thoughts or emotions that are present.
Noticing without trying to change them.
Just noticing what is present as it is.
Letting go of judgment.
And if it's helpful,
Welcoming a feeling of ease.
Welcoming a sense of peace into your whole body.
Allowing the joy of simply being.
Being here,
Now,
Calm,
At ease.
Imagine now going about your day life awake and aware.
Connected to your intention,
Your deepest desire.
Going about your daily life knowing that you can invite the felt sense of ease and well-being as you need it.
Awake and aware as life unfolds.
And as you're ready,
Gently open and close your eyes several times.
Welcoming a sense of groundedness.
Staying connected to yourself and the world around you.
Coming back to your eyes open.
Awake and alert in body and mind.
And allowing the feelings of well-being and ease to stay with you as you move back now.
Back into your daily life.
