So welcome to your practice of yoga nidra or yoga sleep.
And make sure that you have all the props that you need so that you can rest comfortably.
And know that you can wiggle around if you need to.
You can always move.
But as much as you can,
Lie still.
And if you feel comfortable doing so,
Please close your eyes.
If not,
Just try your best to maintain a soft gaze.
And now take a couple of long,
Deep breaths.
Breathing in.
And then exhale to land here.
Breathing out.
And then allow your breath to eventually settle into a natural rhythm,
Bringing in and out of the nose to the best of your ability.
And now allow your whole body and mind to relax and become still.
Give yourself permission to relax completely.
Relax your whole body from top to toe.
Notice any tension in your body.
And allow that tension to drop away.
Now make your initial resolution.
Or some kalpa.
Three times for yourself,
And so your resolution can come in the form of,
I am.
Or I will be,
Or I am becoming.
So,
For an example,
I am calm.
I will be calm,
Or I am becoming calm.
What phrase lands for you.
And when you have it,
Say it to yourself silently three times.
And now begin to pilgrimage in your mind through the various parts of your body.
Relaxing each part as it's mentioned.
Sense your right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Sense your right palm.
Back of the hand.
Wrist.
Lower arm.
Elbow Upper arm.
Shoulder.
Armpit,
Right waist.
Thigh calf.
Ankle.
Heal.
Soul of the right foot.
The top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Now sense your left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Sense your left palm.
Back of the hand.
Wrist.
Lower arm.
Elbow Upper arm.
SHOULDER armpit,
Left waist.
Bye.
Knee.
Calf ankle.
Heal.
Sole of the left foot.
The top of the foot.
Big toe?
Second toe.
Third toe.
Fourth toe.
Little toe.
Now sense the top of your head.
Forehead.
Right Temple.
Left temple.
Right eyebrow,
Left eyebrow.
The space between the eyebrows.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
RIGHT EAR.
Left ear.
Right cheek.
Left cheek.
Nose tip of the nose.
Upper lip.
Lower lip.
Throat.
Sense your entire face.
Your entire face.
Sense the top of your head.
The top of your head.
The back of your head and neck.
The back of your head and neck.
Your entire head.
Your entire head.
The top of your shoulders.
The top of your shoulders.
Now sense the right side of your chest.
The left side of your chest.
Middle of the chest.
The stomach area.
Navel the whole abdomen.
Now sense the entire right leg.
The entire left leg.
Both legs together.
Sense the entire right arm.
The entire left arm.
Both arms together.
Sense the entire back.
The entire front.
The entire back and front together.
Sense the entire body from top to toe.
The entire body.
The entire body.
Sense your entire body.
Your entire body.
Your entire body.
Be aware and mindful.
Sense the flow of your breath as it enters and leaves your nose.
Allow your breath to flow naturally.
You are simply observing and sensing your breath.
Sense your chest rising and falling in rhythm with your breathing.
Sense your chest rising and falling.
Rising and falling.
Rising and falling.
Your entire body is getting heavier and heavier.
Heavier and heavier.
Be awake and aware.
Now mentally repeat your samkalpa three times.
Mentally repeat your resolution three times with deep conviction.
Sense your whole body.
Your whole body is deeply relaxed.
Sense your whole body.
Now become aware of your breathing.
Become aware of your breathing.
Gently move your fingers.
Don't rush.
Gently stretch your limbs.
When you feel wide awake and alert,
Open your eyes.
And when you are ready,
Slowly roll to your side.
And gently press your body to a seated position.
And once seated,
Just take a moment.
Eyes can be soft or closed.
And reflect on this experience.
If you did feel deeply relaxed,
When did you feel that?
When did you notice that you were awake and aware?
And what stands out to you?
In this moment right now.
And give yourself now a little moment of gratitude for taking the time to do this practice.
This practice of embodiment.
This practice of embodied mindfulness.
For a living embodied.
I'm Kristen Boyle.
Thank you for joining me.
