Namaste,
This is Elara at Heartful Way and this is a short nervous system reset yoga nidra for those times when you need a break to relax and reset and you don't have time for a longer yoga nidra session.
So please arrange yourself comfortably either reclining in a comfortable chair or resting on your back supine,
On the floor,
Maybe on a yoga mat,
Couch,
Or even in your bed.
Bringing in any supports,
Pillows,
Bolsters,
Blankets,
And eye cover,
Whatever makes you feel totally comfortable.
And make any adjustments now to your position to find that comfort.
Let your eyes close.
And bring awareness to the breath.
Taking a deep breath in through the nose in two parts.
And then exhale out through the mouth,
Letting go.
And again,
Inhale.
Another sip of air.
Little hold at the top and then long slow exhale to release out through the mouth.
Letting go some more.
And one more.
Two-part inhale.
And long,
Slow exhale.
Letting go completely.
Feel your body being supported.
Feel gravity gently pulling your body down deeper.
And deeper towards the Earth.
Follow my guidance as we move awareness throughout the body.
To release tension and any blocked energy.
Start by guiding awareness into the space between the brows,
The third eye center,
In your forehead.
Feel energy here softening,
Lightening.
Expanding.
Maybe tingling.
And at each point that I mention,
Notice the energy there.
From the third eye down into the center of the throat.
Center of the chest.
Right side of the chest.
Right shoulder joint.
Upper arm.
Elbow.
Forearm,
Wrist.
Tip of the right thumb.
Tip of the index finger.
Middle finger.
Ring finger.
Little finger.
Wrist,
Elbow,
Shoulder.
Right side of the chest,
Middle of the chest.
Left side of the chest.
Left shoulder joint,
Upper arm,
Elbow,
Forearm,
Wrist,
Tip of the left thumb,
Tip of the index finger,
Middle finger,
Ring finger,
Little finger.
Wrist,
Elbow,
Shoulder.
Left side of the chest.
Middle of the chest.
Pause to feel the energy here,
The heart scent.
Down to navel.
Middle of the pelvis.
Tailbone.
Right hip joint.
THIGH me.
Lower leg.
Ankle.
Tip of the right big toe.
Tip of the second toe.
Third,
Fourth.
Little at all.
Ankle.
Me.
Tailbone.
Left hip joint.
Thigh Me.
Lower leg.
Ankle.
Tip of the left big toe.
Tip of the second toe.
Third.
Four.
Little toe.
Ankle.
Me.
Tailbone.
Lower the hat.
Mid-bath.
Upper back.
Back of the neck.
Back of the head.
Crown of the head.
And back to space between the eyebrows.
The third eye.
Also known as the mind's eye.
Now begin to notice your natural grasp.
Notice how the breath feels in the body.
And gently guide the breath.
Counting to four as you inhale.
And to six as you exhale.
Continue in this way.
Counting to four with the inhale and to six with the exhale.
Lengthening the Axe Hands.
Communicating to the nervous system that all is well in this moment.
You are safe.
It's safe to let go.
Safe to let go of holdings tension.
Stress.
Worry.
And all that no longer serves you.
Continue for a few breath cycles.
Of the 4-6 breath pattern.
Releasing the counting.
See if you can keep the general shape of the breath.
To full inhalation.
And long slow exhalation.
As the body finds this rhythm of breath.
Return your awareness into the mind's eye in the forehead.
And give yourself permission to draw into the deepest level of relaxation and inner peace.
Feel as though your awareness is drifting deeper inward.
Into inner stillness and silence.
Thoughts drifting by.
Not paying attention to the thoughts.
Guiding awareness.
Into this still point.
Between thoughts.
And behind the thoughts.
Gently now.
Allowing whatever comes into your awareness in the way of thoughts,
Images,
Sounds,
Sensations to just come and go freely.
As you focus your awareness gently into the mind's eye.
Into inner stillness.
Drifting deeper within.
Gently now.
Ever so gently allow your awareness to return to the flow of the breath.
Notice the body breathing itself.
Expand your awareness to notice other sensations throughout the body.
Any sounds in the environment.
And Allow your awareness to surface.
And allow your body to make little movements,
Maybe just.
And the fingers and toes.
Maybe a gentle stretch of some kind.
A shift in your position.
If you're resting in your back.
Mindfully turn onto your side.
Take some moments there.
Knowing that you can rest here longer if you wish.
And bringing with you this sense of peace and stillness to the rest of your day.
As you gently return your awareness.
Fluttering your eyes open and taking in the room that you're in,
The space that you're in.
Thank you so much for practicing with me today.
From my heart to yours.
Namaste.
