Namaste,
This is Elara at Heartful Way.
And this is a yoga nidra recording to help you reset your nervous system.
And to return to your natural state of peace and calm.
As well as to connect with your true nature.
In our haptic world,
The nervous system.
Is often on a chronic alert.
And the body is saturated with stress hormones which are very harmful for our health.
The practice of Yoga Nidra will help to counteract this effect.
Bye.
Helping the nervous system to reach.
A state of peace and calm.
And by saturating the body with hormones that are beneficial for our health.
Such as melatonin,
Serotonin,
And others.
Find a comfortable place where you can relax completely.
Where you can find comfort for your body.
Ideally resting.
Down on your back,
Supporting your body.
So that the natural curves of the body are supported as needed.
You might place a pillow under your knees,
Maybe a thin pillow under your head.
You are also welcome to choose a side-lying position if that's more comfortable for you.
Once again,
Supporting the body.
Placing a thicker pillow.
Under your head,
Maybe a pillow between your knees and your arms.
If you have a comfortable chair where you can recline,
That may also be a good option.
Adjust your body now to make sure that you feel completely comfortable and allow your eyes to close.
As you close your eyes.
Notice your breath.
And gently take a deep breath in through the nose.
Now sigh it out through the mouth.
Enjoying two more breaths like that in through the nose,
Out through the mouth.
Taking one more.
Releasing tension from the body and mind.
Allowing your body to.
Feel supported by the surface beneath you.
Allow the body to rest down onto that support.
Allow intention to melt away.
From the muscles.
Allowing the muscles of the body to relax.
As you draw your awareness inward.
First,
Notice any sounds in your environment.
And allow those sounds to become part of your practice,
Helping you to relax more deeply.
Now notice sounds inside of you.
Such as the sound of your breath.
Perhaps the sound of your heartbeat.
And as we continue with this yoga nidra practice.
Stay in touch with the sound of my voice following my guidance.
And allow all other senses to gently relax as if falling asleep.
Only your hearing continues.
So that you can follow my guidance.
And yet if you drift off at some point into deeper sleep.
That is also okay.
Know that it will be exactly what you need it.
Otherwise,
Stay in touch with my guidance.
And allow your body.
And mind to relax completely.
Feel your body now resting.
Against the supports.
Against the surface beneath you.
And allow your body to get heavy as it relaxes completely.
Following my guidance as we move awareness throughout the body.
Begin by bringing awareness inside the mouth.
Sense the tongue resting inside the mouth.
Follow sensations from the mouth.
Toward the inner ears.
And the outer ears.
Feel each ear.
Both ears listening.
Sense the space between the ears.
And allow the space to relax completely.
Feel the eyes resting deep in the eye sockets.
Relaxing the eyelids.
Softening the eyebrows.
And the space between the eyebrows.
Relaxing the whole forehead.
Temples.
Cheese.
And jaw.
Relax the whole face.
And the whole head.
Feel sensations throughout the head.
As if your head is a radiant orb of sensation.
Feel.
Sensations throughout the neck.
Through.
Shoulders.
Upper arms,
Elbows.
Four arms.
Wrist.
Palms.
And all 10 fingers.
Sense the energy at the tips of the fingers.
Energy radiating out from the tips of the fingers.
Now sense the energy at the palms of the hands.
Can you feel energy radiating out?
From the palms of the hands.
Sensing the energy throughout the arms and hands.
Feel the arms and hands relaxing completely now.
And shift your awareness to the chest.
Can you feel the energy at the center of the chest?
In the heart center.
Sensing the radiant energy inside your heart center.
Maybe as gentle warms or tingling.
Or just imagine.
A golden light.
Inside the centre of your chest.
Radiating outward like a Sun.
Allow this radiant energy to fill your chest cavity.
Your belly.
Your whole torso.
Allowed to relax and soothe.
The inner organs.
Sensing energy throughout the pelvis now.
Sensing both hips.
Bye.
Knees,
Lower legs.
Ankles.
And all 10 toes.
Sense the energy at the tips of the toes.
And sense energy at the soles of the feet.
Allowing your legs and feet to relax completely.
Feel the whole body now.
As sensation.
As energy.
Completely relaxed and at ease.
Becoming aware of the flow of your breath.
Allow the inhalation to be effortless.
Allow the exhalation to be long and steady.
You might add a count.
To four as you inhale.
And 2 5 or 6 as you exhale.
Continuing with a few gentle rounds of counted breaths.
Inhaling to the count of four.
Exhaling to the count of 5 or 6 or longer.
Making the exhalation long and steady.
Communicating to your nervous system.
That you are completely safe.
That all is well.
All is well.
And you can relax comfortably.
As you breathe.
Observe the gentle rise.
Of the belly and chest with the inhalation.
And the softening of the chest and the belly with the exhalation.
Counting maybe one or two more times.
One or two more cycles of breath.
Inhaling to four,
Exhaling to five,
Six,
Seven or eight.
And as you release the counting.
Could to keep the general shape of the breath.
Of the effortless inhales.
And the long and steady exhale.
Observing the rise and fall.
Off the belly and the chest with each breath.
Allow the body Take care of the breathing process now.
Releasing any control over the breath.
Relaxing,
Enjoying this moment.
Feel the body getting heavier as it relaxes.
Completely.
Feel as though the body is sinking down.
As if gravity is pulling the body.
Deeper.
And take it away.
Now shift your awareness.
And feel the body getting lighter.
As if body.
Was floating off the surface.
As if the body was filled with air.
And floating.
Higher.
And higher.
Completely weightless and allow the body to feel heavy again.
As if the body was filling with heavy sand.
Sinking down into the earth.
Deep breath.
And deeper down.
Now feel the body getting light again.
Light as a feather.
It's loading.
In gentle breeze.
Lifting higher.
And higher.
Can you now?
Shift the awareness back and forth.
Between the sensations of heavy and light.
Body feeling heavy body feeling light back and forth.
You might sense the body getting heavy.
Each time you exhale.
And the body getting light.
Each time you eat.
Now begin to release that.
Allowing both the heaviness and lightness to dissolve into the global feeling of the body.
The body feeling perfectly comfortable and relaxed supported by the surface beneath the body.
Every muscle.
Soft and relaxed.
In the whole body.
Begin to gather your awareness.
Into the space between the eyebrows.
Into the third eye.
The mind's eye.
Notice if you feel energy here or sense colors or shapes.
Coming and going.
Shifting and changing.
And you might allow yourself to daydream.
About a beautiful place in nature.
Where you feel so comfortable.
Safe and relaxed.
For all your cares and worries.
Have completely melted away.
And you feel completely at ease Allow yourself to daydream about this place.
Sensing.
Feeling.
Imagine it.
This sacred space any way that you like.
Noticing.
Your surroundings in this sacred space.
The colors,
The shades,
The sounds.
And feeling.
Notice how relaxed you feel.
Completely at peace.
You might allow.
And gentle sense of joy.
To bubble up.
Into your consciousness.
A deep sense of contentment.
A quiet jaw.
From deep within.
You might allow a gentle smile to spread across your face.
Feeling your soft and relaxed face.
Feeling your soft and relaxed body.
As you rest in this sacred space.
As you rest here.
Allow the following affirmations to resonate.
Deep within you.
Allowing my voice to be your voice my words to be your words.
All is well in my world.
I am at peace.
All is well in my world.
I am at peace.
I am safe and supportive.
I am safe and secure.
My creativity flows easily and effortlessly.
My creativity flows easily and effortlessly.
I am strong and healthy.
I am strong and healthy.
I love and approve of myself.
I love and approve of myself.
I hear my intuitive guidance easily and effortlessly.
And I speak my truth.
Lovingly.
I hear my inner guidance easily and effortlessly.
And I speak my truth lovingly.
I am deeply connected to my inner wisdom.
I am deeply connected to my inner wisdom.
I am connected to all that is.
I am connected to all that is.
Allow yourself to continue to rest here.
Sensing your true nature.
Stillness.
As peace.
As Jo.
Know that you can continue to rest here as long as you like.
And if you are listening to this you can withdraw at night.
You can even give yourself permission to drift off.
Into de-restorative sleep.
For the rest of the night.
And if you are ready.
To continue with your day.
Allow your awareness to gently begin to surface.
Noticing.
Your breath.
Allow the breath to deepen.
Noticing your body.
And allowing gentle movements.
To emerge into the fingers and toes.
And into the rest of the body.
Stretching or moving the body in any way.
That feels good.
As if you were just waking up from the most deep and restful sleep.
Feeling completely renewed and at peace.
If you're resting on your back.
You might turn on to your side.
Or shift your position in any other way that feels good right now.
Allowing your eyes to remain closed.
A little while longer.
Savoring this feeling of peacefulness.
Knowing that ye can come back to hear any time you like.
And that the more often we do,
The easier it becomes to connect.
With your inner peace and well-being.
And with your true nature.
Thank you so much for allowing me to guide your practice today.
Have a beautiful day.
Namaste
