Welcome and thank you for joining me today and for taking time out of your busy day to quiet the mind,
Relax and rejuvenate the body.
My name is Elisa and I will be guiding you through a short yoga nidra practice.
You might think of it as a reboot to the nervous system and a luxurious catnap.
This meditation will take you through a short pranayama practice followed by a rotation of consciousness,
Both key elements in bringing you into a state of deep relaxation.
While it's recommended to practice yoga nidra in a reclined position,
It's understandable that this may not always be practical.
Please find a comfortable and quiet space where you can fully attune into the body's intimate expressions of breath and sensations.
The effectiveness of yoga nidra relies on the body being well supported and at ease,
So consider using any necessary props to achieve optimal comfort.
You may want to have a blanket for warmth,
A pillow for support,
An eye covering,
And headphones to minimize external noise.
Most importantly,
Give yourself full permission to dedicate this time for self-care and to slow down,
Rest,
Listen,
And align with your deepest sense of calm.
Getting comfortable now,
Become aware of each point of contact that your body makes against the surface you have chosen.
Are there any adjustments you need to make to get even 5% more comfortable?
You might readjust the shoulders and hips,
Place your arms and legs in a more comfortable position,
Let your eyes softly shut,
And begin to initiate a journey of inner awareness.
Allow your gaze to turn inward,
Observing in every direction,
Sensing into all the inherent complexities of the body and noticing where it might be holding tension.
Envision your body as a tranquil stream where tension gracefully dissipates,
Much like leaves gently gliding along a current.
Commencing from the crown of your head,
Feel the release in the scalp,
The softening of the eyes,
And the relaxation of muscles surrounding them.
Let the tension drift away,
A gentle departure like leaves in the water.
See the cascade down the neck,
Shoulders and arms,
Hands,
Wrists and fingers.
Sense the tension drifting away,
Willingly releasing any tension.
Shift your attention to the heart center,
Sensing waves of relaxation flowing downward.
Allow the soothing sensation to permeate the lower region of your body.
Feel the ease in your belly,
The release in the pelvic floor,
The unwinding of hips,
Thighs,
And the soothing sensation in your feet and toes.
Work your awareness now to the backside of the body,
Where the shoulder blades find ease,
The spine unwinds,
And tension evaporates from the buttocks,
Back of the legs,
Calves,
And soles of the feet.
Picture the tension dissolving into the stream of serenity,
Carried away by the gentle current of tranquility.
As you begin to linger in this peaceful reservoir of awareness,
I invite you to take a few moments to notice the pattern and volume of the breath flowing in and out of your nostrils,
And the rise and fall of the chest.
There's nothing else you need to do at this time other than to notice.
Simple in and out,
Rise and fall.
Follow the breath as it sinks with the rise and fall of the chest.
In and out,
Rise and fall.
Changing the pattern of breath now,
Take in two sips of air in through the nose,
And slowly allow the air to release through the mouth as though you're blowing on a dandelion.
Inhale in,
Two sips of air.
Exhale out,
The seeds of the dandelion blowing away in the wind.
Two sips in,
Exhale out.
Two sips in,
Exhale out.
Inhale,
Exhale.
Return to the easy natural flow of breath.
Attune and observe.
Observe the intricate web of sensations bridging the inner and outer layers of the body.
Cultivate awareness of both breath and body.
Relaxing now,
Deeper and deeper into a peaceful and quiet state.
Welcoming now your intention for this practice.
If you don't have one in mind,
I offer the following.
I am prioritizing self-care and giving my body the rest it deserves,
Or I am nurturing my body by taking time to unwind and recharge.
Repeating your intention three times now,
Bringing your awareness to the heart center.
Allow your intention to send healing vibrations to all the cells in your body.
With this deep heartfelt intention,
Let your focus travel through a rotation of consciousness.
Notice any sensations that are present as I name each body part.
Imagine a butterfly with glistening golden wings delicately brushing against each body part as if it were bestowing a small burst of revitalizing energy.
Beginning at the mind's eye,
The point between the eyebrows,
Base of throat,
Right shoulder,
Elbow,
Wrist,
Thumb,
First finger,
Second finger,
Third finger,
Little finger,
Wrist,
Elbow,
Shoulder,
Base of the throat,
Left shoulder,
Elbow,
Wrist,
Thumb,
First finger,
Second finger,
Third finger,
Wrist,
Elbow,
Shoulder,
Pit of the throat,
Heart center,
Right side of the chest,
Heart center,
Left side of the chest,
Navel,
Pubic bone,
Right hip,
Knee,
Ankle,
Big toe,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Ankle,
Knee,
Hip,
Pubic bone,
Left hip,
Knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Ankle,
Knee,
Hip,
Pubic bone,
Navel,
Heart center,
Base of the throat,
Mind's eye center.
Your whole body is deeply at rest,
Sensing into the complete knowing of stillness,
Quietude,
Tranquility.
The whole body as one in a radiant sunrise,
Bursting with rays of energy.
Return to your heartfelt intention and repeat it three times silently,
A prayer to the altar of your deepest knowing,
Breathing it into existence,
Reconnecting with a rhythmic flow of breath.
Let your whole body breathe harmoniously,
Experiencing a profound sense of relaxation and rejuvenation.
Take a few long slow deep breaths,
Pause to observe how your body feels in this present moment,
Noting any shifts.
Embrace this experience as a gift to yourself.
As you inhale,
Redirect your awareness to your surroundings,
Gradually introduce subtle movements to your body,
And when you're ready,
Gently flutter the eyes open.
Take all the time you require before resuming your activities for the day.
I hope you relished in this little cat nap and now feel both revitalized and refreshed,
Ready to address the rest of your day.
From my heart to yours,
I'm wishing the rest of your day to be filled with clarity,
Peace,
And contentment.
Have a beautiful day.
