Welcome to this guided yoga nidra practice.
This session centers around Santosha,
The Niyama of contentment.
You'll be guided into a space of deep rest while cultivating acceptance of the present moment just as it is.
This practice encourages you to release driving and embrace the quiet joy of simply being.
It is ideal when you're seeking stillness,
Emotional balance or a sense of inner enoughness.
It is my intention to bring accessibility to yoga nidra and all yoga and mindfulness practices so please remember to honor your comfort and feelings of safety.
Traditionally yoga nidra is practiced lying down with a straight spine but you may also practice on a bed,
A yoga mat or remain seated in a chair if that's more comfortable.
Choose a position where your body feels fully supported.
Use pillows under your head and knees if that helps and a blanket or eye mask or eye pillow for warmth and comfort.
Comfort is key.
Take a moment to settle in making any last adjustments so your body can fully relax.
There's no right or wrong experience.
Whatever arises is welcome.
If your mind wanders that's okay.
Simply return to the sound of my voice knowing this is your time to rest and receive.
If you're new to yoga nidra and feeling unsure you can listen to my yoga nidra explanation talk first and then come back to this meditation.
When you're ready softly close your eyes and allow your body to settle.
The practice of yoga nidra is about to begin.
Take a gentle nourishing breath in and as you exhale feel your body begin to soften.
Now bring to mind a sankalpa.
A sankalpa is a heartfelt intention or positive affirmation.
This is a short present tense statement that reflects how you wish to feel or who you are becoming.
Let it arise naturally without force.
For example you might choose to let it reflect the qualities of acceptance and contentment.
It may be I am at peace with what is.
In this moment I am enough.
I have enough.
I allow contentment to fill my heart.
I will pause a moment so that you can settle on your sankalpa.
Silently repeat your sankalpa three times planting the seed deep within your consciousness.
We now begin a journey through the body a practice known as rotation of consciousness.
As I guide your attention simply notice each area without judgment.
There's no need to move just feel and observe.
I will guide you quite quickly to help you stay present without lingering on thoughts.
Bring your awareness to your right hand,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Right hand palm,
Back of the hand,
Right wrist,
Forearm,
Right elbow,
Upper arm,
Right shoulder.
Continue to bring your awareness to the right side,
Right side of the chest,
The right side of the waist,
The right hip,
Thigh,
Right knee,
Calf,
Ankle,
Heel,
Right sole of the foot,
The top of the foot,
All toes on the right foot.
Moving to the left hand,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Left palm,
Back of the hand,
Left wrist,
Forearm,
Left elbow,
Upper arm,
Left shoulder.
Now keeping your awareness on your left side bring that awareness to the left side of the chest,
The left side of the waist,
The left hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
All five toes on the left foot.
Feel the back of your body,
Bring your awareness to the back of the heels,
The back of the calves,
The back of the thighs,
Hips,
Lower back,
Upper back,
Shoulder blades.
Keep focusing your attention,
Bring your awareness to the forehead,
Eyebrows,
Eyes,
Cheeks,
Lips,
Jaw.
Now sense your whole body together,
The whole body together,
The whole body together.
Your body is worthy of clarity,
Your body deserves rest.
Let's bring kind attention to our breathing.
Gently bring your awareness to the natural rhythm of your breath.
Feel the gentle rise and fall of your belly as you breathe.
There is nothing to change,
Simply observe.
If it feels comfortable,
Begin to count your breath backwards from 12 to 1.
With each exhale,
Silently count 12,
Inhale,
Exhale 11,
Inhale,
Exhale 10.
If you lose track,
Simply begin again,
There's no rush.
With every breath,
Allow yourself to sink deeper into comfort and ease.
I will provide a moment of space here for this now.
In this moment of quiet,
Picture yourself in a peaceful,
Familiar place,
Maybe under a tree or by calm ocean waves.
Feel the ground beneath you,
Steady and cool.
The sun warms your skin and a soft breeze brushes your face.
Everything feels just right.
There's nothing to change,
Nothing to fix.
This moment is enough.
With each breath,
Let that quiet contentment settle into your body,
Like warmth spreading through your chest and belly.
Let your shoulders drop,
Let your mind soften.
You may wish to affirm silently.
I choose contentment.
This moment is enough.
Stay with this feeling for a few more breaths.
I invite you to compliment and complete this yoga nidra with a few moments of shavasana,
Just being still and present with yourself without any direction,
Just being with whatever arises.
Allow yourself to relax further into complete stillness.
Simply be with yourself without any effort or expectation.
Let your awareness settle into the space of quiet within you.
There's nothing to do,
Nowhere to go,
Just deep rest.
You may choose to remain in shavasana for as long as you like.
If you wish to stay,
Simply let the recording end and continue resting.
However,
If you're ready to return,
Gently bring your awareness back to your physical surroundings.
If you set a sankalpa,
Silently repeat it once more,
Knowing that this intention is already taking root within you.
Feel the surface beneath you.
Notice the gentle rhythm of your breath.
Begin to gently move your fingers and toes.
Stretch gently if that feels welcome.
Open your eyes slowly,
Returning to the present with a heart full of gratitude.
The practice of yoga nidra is now complete.
Congratulations for choosing now to take care of yourself.
Thank you for practicing mindfulness and yoga nidra with me.
